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Training Logs

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Latest Member Updates
# Date Member -- Location Type
1Nov-15 2018 bunsontherun 6.4kmGlenmore Landing
Running Room
Run Clinic night with Dave Proctor as guest speaker
20/20
2Nov-15 2018 HCiD 0kmMovati Athletic
Kanata
XT 75 min Hot Yin Yoga session this evening...
3Nov-15 2018 HCiD 0kmI Love Kickboxing XT 60 min kickboxing session at noon at the Club.
4Nov-15 2018 MikeM 6.3kmto bourks Run
5Nov-15 2018 militarybrat 7kmtreadmill Run WC -12C
6Jul-27 2019 West Grey
Runner
0kmTally in the Valley
24 hour
Race Registered Nov15
7Nov-14 2018 bunsontherun 6.1kmGlenmore Landing
Running Room
Run Both devices failed to launch as expected so at least the Iphone had captured most of the run tonight, the Garmin didn't.
8Nov-14 2018 HCiD 0kmI Love Kickboxing XT 60 min kickboxing session this evening at the Club.
9Nov-14 2018 KDG 7.6kmQE Path Run
10Dec-31 2011 bunsontherun 5kmNew Years Resolution
Run
Race Unofficial results as no chip. Run was at night, however weather was relatively mild and no snow.

Why?
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My Race Results
HCiD Race Results
Total Races 233 Personal
Bests
5K 16:16 10K 42:59 Half
Marathon
1:32:35 Marathon 3:30:38

Change order by clicking on red column name. Weather linked to Race Location name.
Race Location Date Distance PB Bib Chip Time Gun Time Pace Overall Pos. Gender Pos. Category Category Pos. Note Results Race Report Pics Splits Elevation Map
2018
Army Run 5k Sep-23-18 8:00 5.00 km 29:58 30:00 6:00


Had a 60 min kickboxing session Thursday morning at the Club.

Then spent the next 4 days working at the Army Run Race Weekend with setting up, sales and takedown...

Had a tornado hit the Ottawa area Friday afternoon resulting in some disastrous effects in a few community’s and majors power outages in the area ..

Had a solid Army Run pacing the 5k / 30 min group to a finish time of 29:58.3 :P .
K2J Fitness 5K Open Aug-29-18 18:30 5.00 km 26:55 26:55 5:23


Had a nice and steady 26:55 this evening at the annual K2J Fitness 5k Open ...
Night Run 10K Aug-10-18 10.00 km 52:10 52:10 5:13


Beaver Chase Series #3 Aug-7-18 5.50 km 30:30 5:33


2018 Canada Day Races Jul-1-18 5.00 km 26:16 16:16 5:16


Beaver Chase Series 2 Jun-12-18 5.50 km 32:35 32:35 5:56


Nice and easy 5.5k / 32:35 at the 2nd Beaver Chase Series this evening..
Ottawa ORW 10L Ottawa May-26-18 18:30 10.00 km 1:14:28 7:27


Uh oh, was a tad off this evening in calculating my walk adjusted pace as the 1:15:00 / 10K Bunny Crossing the line in 1:14:28 ...
Beaver Chase Series #1 May-8-18 5.50 km 30:45 30:45 5:36


Ottawa Hypothermic Half 5K Marshes Golf Course Mar-10-18 9:00 5.00 km 29:20 5:52


Had a nice and steady run in this morning’s Ottawa Hypothermic 5k event finishing around 29:20 chip time. As it turns out, I may have been a bit overdressed... a good start to my 2018 season, a bit on the slow side, but still good enough for 12th overall ??
2017
Kanata Park Run #13 Kanata Beaver Pond Dec-9-17 5.06 km 28:04 28:04 5:33


Run Ottawa 5knFzrm Run Agricultural Farm Dec-2-17 5.00 km 26:05 26:05 5:13


Kanata Park Run #11 Kanata Beaver Pond Nov-25-17 5.06 km 28:06 28:11 5:34


Kanata Park Run Beaver Pond Nov-17-17 5.00 km 28:44 28:44 5:45


Kanata Park Run 5k Kanata Beaver Pond Nov-11-17 9:00 5.10 km 28:04 28:04 5:31


Kanata Park Run 5K Kanata Beaver Pond Nov-4-17 9:00 5.00 km 27:53 27:53 5:35 9/35
26%
7
M50-54
9 Run Run Stittsville ON Oct-14-17 9:00 10.00 km 1:09:47 1:09:47 6:59


Ugh!!! A bit fast again this morning ...

Came in at 1:09:47 as the 70 min pacer in this morning’s 9 Run Run 10K ...
In Ottawa 5k Agricultural Farm Oct-6-17 5.00 km 27:30 27:30 5:30


Ran happy and pain free in this morning’s monthly Run Ottawa / 5K in The Farm ... finishing in about 28:30 nice and easy steady effort ... 😊
Army Run 5k / 30 min Bunny Sep-24-17 8:00 5.00 km 29:50 29:55 5:58


Run Ottawa 5k Agriculture Farm Aug-4-17 9:00 5.00 km 27:20 27:20 5:28


Run Ottawa 5k Monthly Farm Run Agricultural Farm Jul-8-17 9:00 5.00 km 27:15 27:15 5:27


Canada Day 10k Road Race Kanata Jul-1-17 10.00 km 59:33 59:49 5:58


Kanata Day Races 5k Jun-18-17 5.00 km 29:14 5:51


Paced the annual Kanata Race Day 5k for a clock time of 29:14 this morning.. by my garmin and others, the course ran short at 4.85km ??
The MEC Summer Classic 10K Jun-18-17 10.00 km 58:36 5:52


Longest Run in over 8 months this morning at the MEC Summer Classic in Carp ... a nice steady 58:36 / 10k effort in a bit of hot and humid 25c+ humidex conditions .. so happy to be able to run again ... I did stop to take a strategic walk break at approx 8k, as we were approaching that little incline to the top of Carp Road, though, it did allow me to rest up a bit and finish strong ..
Run Ottawa 5k Open - May The Farm May-5-17 9:00 5.00 km 28:40 5:44


Starting to find my happy running legs, crossing the monthly Run Ottawa 5k in The Farm in 28:40.. slowly but progressively improving and pain-free now .... 😛
Run Ottawa Monthly 5K The Farm Apr-1-17 9:00 5.00 km 32:30 6:30


2016
Ottawa Cookie Run Nov-5-16 5.00 km 27:08 5:26


Ottawa MEC Gatineau Half Oct-30-16 8:50 21.10 km 2:16:32 6:29


South Ottawa 5K - Pacing Jo-Jo Oct-16-16 9:15 5.00 km 29:15 29:30 5:51


9 Run Run Half 2:10 Bunny Stittsville Oct-15-16 9:15 21.10 km 2:09:07 2:09:37 6:08


GCWCC Wellness Challenge - 30 min bunny Oct-6-16 11:45 5.00 km 29:47 30:07 5:58


Run Ottawa 5k Open - October The Farm Oct-1-16 5.00 km 26:40 26:40 5:20


Army Run 5k Pace Bunny Sep-18-16 5.00 km 30:02 30:02 6:01


Army Run Half Sep-18-16 21.10 km 2:40:14 2:40:14 7:36


Run Ottawa Club 5K Open The Farm Sep-3-16 5.00 km 28:00 28:00 5:36


K2J Fitness Annual 5k Open Sep-1-16 48.00 km 25:22 25:22 0:32


Beaver Chase Series 5 Bell HS Aug-30-16 6.75 km 39:10 39:10 5:49


Beaver Chase Series 4 Kanata Aug-9-16 5.50 km 31:15 31:15 5:41


Run Ottawa Monthly 5k Open The Farm Aug-6-16 5.00 km 29:45 5:57


15k Farm Run Agriculture Farm Jul-13-16 18:30 15.00 km 1:24:56 1:25:02 5:40


Hintonburg Centennial 5k Westboro Jul-10-16 9:00 5.00 km 121 21:07 21:07 4:14


Run Ottawa 5k Monthly Open The Farm Jul-9-16 9:00 5.00 km 24:15 24:15 4:51


Beaver Chase Series 3 Kanats Jul-5-16 18:30 5.50 km 27:35 27:35 5:01


Canada Day 10K Races Kanata Jul-1-16 8:00 10.00 km 47:09 4:43


Perth Kilt Run Half Marathon Perth ON Jun-25-16 18:00 21.10 km 2:06:20 6:00


Ottawa MEC Race Series 2 - half marathon Carp Jun-19-16 7:30 21.10 km 2:02:27 2:02:33 5:49


Beaver Chase Series 2 Pinhey Forest Trails Jun-14-16 6:30 6.00 km 32:57 5:30


Kanata Race Day 5K Goulbourn Forced Road Jun-12-16 8:35 4.92 km 100 29:22 5:59


Barrhaven Run for Rogers House Jun-11-16 16:15 5.00 km 29:48 29:48 5:58


Barrhaven Run For Rogers House Jun-11-16 17:15 10.00 km 59:49 5:59


Run Ottawa Club June 5K Open The Farm Jun-4-16 9:00 5.00 km 24:05 4:49


Ottawa Half Marathon Ottawa May-29-16 8:15 21.10 km 1:58:24 2:00:02 5:37


ORW 5K Ottawa May-28-16 16:00 5.00 km 26:57 5:24


Put a fork in me, as I am done at the ORK 5k this afternoon, crossing the finish line with a 26:57 chip time ...decided to just keep it as a steady effort .. First K felt good, but once the sun peeked out from behind the clouds, it felt like 5-10c higher all of a sudden the .. Just R&R'n In preparation for tomorrow's half Marathon .. Suspect it will be about the same avg km pace as today, if not slower??? Think it was about 31c plus humidex, of about 36c or so??
Kanata Beaver Chase Seriies Kanata North May-10-16 5.50 km 28:42 28:42 5:14


Run Ottawa 5K Open May-7-16 5.00 km 25:20 25:20 5:04


Mississauga Half Marathon Mississauga May-1-16 7:30 21.10 km 1:49:31 1:50:08 5:12


Ottawa MEC 10 Miler Aviation Museum Apr-16-16 8:45 16.10 km 1:25:41 1:25:45 5:20


So, what would you do if all your training partners were unavailable today for a mid-longish run?

Well, I do ... Sign up for an Impromptu 10miler at this morning's MEC Races at the Aviation Museum... A nice steady effort, actually with a negative split, crossing the line in 1:25:41 chip time ...

Fitness and legs felt good for the 10 miler ... Just wish it would feel the same for my longer runs??
Richmond Road Race South Carleton HS Jan-17-16 10.00 km 223 52:38 52:38 5:16


WDW Dopey Challenge Marathon Epcot Jan-10-16 5:30 42.20 km 20754 5:17:18 7:32


WDW Dopey Challenge Half Marathon Epcot Jan-9-16 5:30 21.10 km 20754 2:17:14 6:31


WDW Dopey Challenge 10K Epcot Jan-8-16 10.00 km 20754 58:39 5:52


WDW Dopey Challenge 5K Epcot Jan-7-16 6:00 5.00 km 20754 28:47 5:46


2015
Santa Shuffle 5K TD Place / Queen Elizabeth Dr Dec-5-15 5.00 km 22:35 22:35 4:31


Mission Possible Half Marathon Marshes Golf Course Nov-15-15 9:00 21.30 km 1:46:57 1:46:57 5:02


Great weather for today's Mission Possible 1/2 Marathon, though, Holy Batman, who put all those rollers and bumps along that golf course??

Not quite what I had planned for, though kinda expected, due to running mostly lsd and moderate efforts over the past 6 weeks or so, in finishing just under 1:47:00 clock time ....
Most likely my last official race for the season, with only 33 official events completed this year, unless something else pops up? Ha!!! Though, a good baseline and reality check as I prepare for the final build for Goofy Challenge over the next 5-6 weeks ....
Rattle Me Bones 10K Bunny Ottawa General Hospital Oct-25-15 8:55 10.00 km 1:04:39 1:05:09 6:28


Was a wee bit off this morning as the 1:50 Skeletar Pacer in the 10k Rattle Me Bones, crossing the finish line in 1:04:39.7 ... Oops!!! :shifty: :oops: :P was a bit windyat times at 28kph and gusts up to 38kph and 8c overcast ..
9 Run Run - 1:50 Bunny Stittsville Oct-17-15 9:15 21.10 km 1127 1:50:01 1:50:07 5:13


Compketed my 6th 9 Run Run Half Marathon and continued my streak at 6 this morning as the 1:50:00 Pace Bunny and ended bringing everyone home with me under goal time, but finished it myself in a chip time of 1:50:01 ... so close, eh !!!! smile emoticon
5K Wellness Challenge Tunneys Pasture Oct-8-15 11:45 5.00 km 195 21:29 21:33 4:18


PEC 1/2 Marathon Oct-4-15 10:00 21.10 km 1142 1:42:21 1:42:21 4:52 37/491
8%
26/162
16%
M50-59 3
Amy Run 5K Pace Bunny Ottawa Sep-20-15 8:00 5.00 km 30:00 30:00 6:00


Oh yeah!!! .. Another pair of Army Runs in the books ...
Was the 5K / 30 min Pace Bunny again this year and crossed the mats in a time of 30:00.1 ... Oiya .. So close and yet so far !!! Can definitely say that anyone in my pace group who finished ahead of me ran a sub 30 min 5K ... Ha!!!
Afterwards, went on to complete my 8th consecutive Army Run Half in an official time of 1:43:43 .... Quite pleasantly happy with that ... smile emoticon
A bit of rest and time to reset for the PEC Half Marathon in 2 weeks time .. Should be tapered and well rested for that one ...
Army Run Half Marathon Ottwa Sep-20-15 9:30 21.00 km 1:43:43 1:43:43 4:57


Oh yeah!!! .. Another pair of Army Runs in the books ...
Was the 5K / 30 min Pace Bunny again this year and crossed the mats in a time of 30:00.1 ... Oiya .. So close and yet so far !!! Can definitely say that anyone in my pace group who finished ahead of me ran a sub 30 min 5K ... Ha!!!
Afterwards, went on to complete my 8th consecutive Army Run Half in an official time of 1:43:43 .... Quite pleasantly happy with that ... smile emoticon
A bit of rest and time to reset for the PEC Half Marathon in 2 weeks time .. Should be tapered and well rested for that one ...
MEC Ottawa 15K Rideau Carleton Raceway Sep-13-15 15.00 km 1:13:43 1:13:45 4:55 9


Run Ottawa Club 5K Open The Farm Sep-5-15 9:00 5.00 km 21:57 21:57 4:24


Beaver Chase Series 5 Kanata Sep-1-15 18:30 5.60 km 27:13 27:13 4:52


K2J Fitness 5K Open Lytle Park - Nepean Aug-27-15 6:30 5.00 km 22:34 22:34 4:31 21


Ottawa Commonwealth Run 10K Aviation Museum Aug-22-15 8:15 10.00 km 45:09 45:09 4:31 8/40
20%
7

Xerox 10K Aboretum Aug-18-15 18:35 10.00 km 26 47:30 47:30 4:45 27


Beaver Chase Series 4 Aug-11-15 19:00 6.00 km 29:06 29:06 4:51


Run Ottawa Club 5K Open The Farm Aug-1-15 9:00 5.00 km 22:01 22:01 4:25


15K Farm Run Experimental Farm Jul-15-15 18:30 15.00 km 116 1:11:30 1:11:30 4:46


Hintonburg 5k Westboro Jul-12-15 5.00 km 339 20:32 20:39 4:07 44/369
12%
36/175
21%

Beaver Chase Series 3 Kanata Jul-7-15 18:30 5.60 km 26:15 26:15 4:42


Ottawa Run Club 5K Open The Farm Jul-4-15 9:00 5.00 km 22:07 4:26


Canada Day 10K Kanata Jul-1-15 8:00 10.00 km 135 47:24 47:33 4:45 108


Ultimate Run for Mens Cancers - Bunny Aviation Museum Jun-21-15 7:30 10.00 km 158 1:00:00 1:00:00 6:00


Perth Kilt Run Perth, ON Jun-20-15 18:15 8.00 km 767 39:10 39:10 4:54


Beaver Chase Series 2 Jun-16-15 5.00 km 24:07 24:07 4:50


Kanata Race Day 5k - Pace Bunny Richcraft Recreational Sports Complex Jun-14-15 5.00 km 29:40 5:56


Run Ottawa Club 5K Open The Farm Jun-6-15 5.00 km 22:45 4:33


Ottawa Half Marathon Ottawa May-24-15 9:00 21.10 km 1:54:54 5:27


Beaver Chase Series 1 Kanata May-12-15 18:30 5.60 km 29:14 29:14 5:14


Mississauga Half Marathon Mississauga May-3-15 7:39 21.10 km 4414 2:01:31 2:01:31 5:46


Around the Bay 30K Hamilton Mar-29-15 9:30 30.00 km 856 2:33:17 5:07


WDW Dopey Challenge Marathon Jan-11-15 5:35 42.20 km 4:23:08 6:15


WDW Dopey Challenge Half Marathon Jan-10-15 21.10 km 1:50:40 5:15


WDW Dopey Challenge 10K Jan-9-15 5:35 10.00 km 50:36 5:04


WDW Dopey Challenge 5K Epcot Jan-8-15 6:15 5.00 km 22:57 4:36


2014
Hamilton Road2Hope Marathon Hamilton, ON Nov-2-14 8:00 42.20 km 301 4:09:24 4:09:44 5:55 574/1044
55%
388/600
65%
M50-54 61/87
70%
9 Run Run Half Marathon Stittsville Oct-18-14 9:15 21.10 km 1:49:29 1:49:42 5:12


My 5th 9 Run Run Half Marathon in the books this year, as the 1:50 Pace Bunny .. in at 1:49:42 clock time (1:49:29 chip time) .... Bunny Master instructed us go pace on official clock time, so basically, we were moving race clocks on our respective pace times .. strategic plan was to pace at 3-4 seconds faster that goal pace, to allow for Garmin/course variance, building about a 40-45 second buffer in the first half, and to my chagrin, the course was bang on ... :shock: :roll: :lol: :wink: ...

The weather was nice for a race at 11c with overcast and threat of showers, but fortunately it held off to the end, though the first half was into a headwind and slight gradual false flat grade ... leaving the final 6-7k on the TCT on gravel and a tailwind on a slight downhill/grade ...
Ottawa Fall Colours 5K Cumberland Heritage Museum Oct-12-14 10:10 5.00 km 843 21:38 22:13 4:20 17/329
5%
17/129
13%
M50-54 3/12
25%
Had a nice little 5k / 21:26 (garmin) run this morning at the Ottawa Fall Colours race events.. Sportstats had me at 17:47 result :shock: :lol: apparently, the starting mats may have misfired as a number of runners did not register :? ... the chip time likely kicked in after the first lap around the infield.. and, I inadvertently started at the back and did not cross the start line about 40-45 seconds after the clock time... :roll:
PEC Half Marathon - Pace Bunny Oct-5-14 10:00 21.10 km 2001 1:49:47 1:49:57 5:13


Another pace bunny gig ing the books ... the 1:50 Pace Bunny was a bit too fast today, and came in around 1:49:57 Clock (1:49:47 Chip) ... better luck next time I guess ... Ha !!! :P
A Lung Run 10K Mother Teresa Catholic HS Sep-28-14 10:30 10.00 km 1370 43:50 43:50 4:23 15/89
17%
11/46
24%
M50-99 1/8
13%
Army Run 5K Pace Bunny Ottawa Sep-21-14 8:00 5.00 km 14881 29:45 29:45 5:57


Army Run Half Marathon Ottawa Sep-21-14 9:30 21.10 km 1960 1:49:45 1:49:45 5:13


Run Ottawa 5K Series #6 Experimental Farm Sep-6-14 5.00 km 22:40 22:40 4:32


Had a solid tempi effort this morning while pacing Jes to a 25 second PB in the monthly Run Ottawa Club / Sports4 5K Open in The Farm ... a mild 19c with a drizzle helped to minimize the humidity, for sure ...

Garmin Splits:

1k -- 4:23
2k -- 4:37
3k -- 4:33
4k -- 4:35
5k -- 4:32

A vindication from last week's over distanced 5K at the K2J Fitness Open ....Ha!!!
K2J Fitness 5K Open Invitational Barrhaven Aug-28-14 5.10 km 23:25 23:25 4:36


Ottawa Xerox 10K Arboretum Aug-19-14 6:35 10.00 km 144 48:29 48:29 4:51 66/135
49%
53/82
65%
M50-99 8/18
44%
Beaver Chase Series #4 Kanata North Aug-12-14 6.00 km 27:07 27:07 4:32


The 4th and final 6K Beaver Chase Series event completed this evening, under a bit of rain and lots and lots of poodles, in some cases, ankle deep .. What an awesome series for only $5 per race, and tonight we got some nice schwag .. yep, another Ottawa Race Weekend water bottle .. Ha !!! and, for those of us who completed all 4 races, we received a $25 Gift Card from Bushtukah ... so, we technically made $$money$$ for participating in this awesome Series ... Ha !!! :dance: :dance: :dance: :dance: :dance: :shifty: :lol: :wink:
Run Ottawa 5K Series #5 The Farm Aug-2-14 5.00 km 21:42 21:42 4:21


Ottawa No Frills 10 Miler The Farm Jul-16-14 16.00 km 1:16:14 4:46 20
17
M50-59 11
Beaver Chase 3 Kanata Jul-8-14 6.00 km 26:46 4:28


Run Otttawa Club 5K Series The Farm Jul-5-14 5.00 km 21:47 4:22


Woohoo, had a solid 5k / 21:47 this the Run Ottawa Club / Sports 4 monthly Run Series in The Farm this morning ... a post injury / 50+ AG PB, by about 5 seconds ....

Can't beat this monthly event, as it is Free, accurately measured and came away with Free schwag for everyone, and a PB, taboot ... :)
Scotiabank Canada Day 10K Kanata Jul-1-14 8:00 10.00 km 356 47:30 47:37 4:45 67/344
19%
55/197
28%
M50-54 11/47
23%
Ottawa MEC 10K Carp Jun-22-14 8:30 10.00 km 135 48:21 48:21 4:51 17
15

Ended up finishing 16th overall and 13th in the Men's Division at this morning's Ottawa MEC 10k in Carp.. lost my bunny at around the 3K mark or so, when she was not feeling well, and just continued on at a steady tempo effort in a time of 48:21... a wee bit faster pace than last evening's pace in Perth, eh !! Ha!!!
2014 Perth World Record Kilt Run Perth Jun-21-14 18:15 8.00 km 44:21 5:33


Had a nice little steady 8k at this years Perth World Record 8K Kilt Run, running with my Buddy Duncan in a time of 44:21, an impressive 2+ minute PB for him and solid AG Win, for him in the 8 year old category....

1K -- 5:31
2K -- 5:20
3K -- 5:33
4K -- 5:45
5K -- 5:40
6K -- 5:26
7K -- 5:38
8K -- 4:55
.15K - 0:33 (3:49 mpk pace) :)

Hey, look, we ran a negative split ... Ha !!!
10K Ultimate Run for Mens Cancers Jun-15-14 7:25 10.00 km 59:46 59:46 5:59


Came in a wee bit too fast this morning as the 60 minute pace bunny in the 10K event
Barrhaven Run 5K Barrhaven Jun-7-14 5.00 km 221 22:52 22:54 4:35 25

M50-59 3/10
30%
Just did not have the legs this afternoon at the Barrhaven Run 5K, finishing in 22:52 chip time ... at 30C+, and sunny, ntempo effort became my happy pace, though still finished ip 25th overall and 3rd in my Age Group (50-59), so I guess sometimes it pays to be old .... Ha !!! :p ;)
Ottawa Scotiabank Half Marathon May-25-14 21.10 km 1:54:47 5:27


It was a bit of a tough day today at the office, bang on track until the 17k, before shuttijgnit down and focusing on race management to finish up the final 4k .. official chip time was 1:54:47 ....

legs did feel a bit poopy after last night's 10k bunny gig, I would have to admit ....
ORW 10K Ottawa May-24-14 18:30 10.00 km 50:05 5:01


Missed it by " this much " .. Official Chip Time was 50:05 in today's 10K ... Thought I had adjusted my pace accordingly, as my Garmin, as well as others, recorded 10.1K total distance .. but, in hindsight taking the final walk break at 43 minutes / 8.5K mark, may have did me in, as I / we could not make up that time ... perhaps, for a 60 minute pace time, it may have logistically made sense .. Regardless, was off by 0.05 seconds per km for the 10K, in the end ... Not too bad, considering ... :wink: :oops: :oops:
Wheres Franktown Franktown May-10-14 15.00 km 1:16:21 5:06


Mississauga Marathon Mississauga May-4-14 7:30 42.20 km 272 3:55:00 5:35


EY Run for Reach 1/2 Marathon Rideau Canal Apr-13-14 8:05 21.10 km 70 1:52:20 1:52:29 5:20 76/149
51%
61/86
71%
M50-59 17/23
74%
Official Clock Time for the EY Run for Reach 1/2 Marathon was 1:52:29 (Garmin Time was 1:52:20) ... 17/23 in 50-59 AG and 61/86 Men's and 76/149 Overall ..

Looking at the Garmin Split Times, this is one of the prettiest progressive / negative split times that I have ever ran/paced, I believe .. :shifty: :P :wink:

Garmin Split Times:

1K -- 5:31
2K -- 5:29
3K -- 5:27
4K -- 5:23
5K -- 5:21 // 27:11

6K -- 5:25
7K -- 5:24
8K -- 5:25
9K -- 5:16
10K -- 5:22 // 26:52

11K -- 5:20
12K -- 5:17
13K -- 5:17
14K -- 5:14
15K -- 5:09 // 26:17

16K -- 5:12
17K -- 5:17
18K -- 5:11
19K -- 5:16
20K -- 5:17 // 26:13

21K -- 5:07
0.1K -- 0:40 // 1:52:20
Run Ottawa Club 5K Series #1 The Farm Apr-5-14 4.70 km 20:56 4:28


Made it out this morning for the first run od the year for he Free Run Ottawa Monthly 5k Run Series of the year, in The Farm ... due to road access/closures, the Race Director had to improvise the course and it only ended up being 4.7k .. nevertheless, had a good temp effort and finished it in 20:56, on my garmin/clock time ... not bad considering we had some nasty headwinds of 23kph / 37kph gusts at time ... a good baseline for the start of my spring race season ...
ATB - 2 Person Relay Hamilton Mar-30-14 15.00 km 1:11:42 4:47 26


Had a nice ATB weekend this year ... due to flooding in our usual Bus Group Hotel, we ended hacing to travel to Niagara Falls on Saturday evening ... though, an extra hour travelling each way, it turnes out to be unexpected surprise, as we had somethin to Saturday afternoon/evening .. it was kinda cool to view the Falls, while still half frozen , as well tourist part as well ...

As for the race ... I was teamed up with Jes this year for the 2 person/mixed relay .... we finished 26th overall and 10th in the mixed category ... had a good tempo effort for my 15k leg in 1:11:42 chip time that included about a minute for transition, in transferring the Chip over ... with the change of course on the first half his year, in addition to the addition of 3 extra overpasses as well as a headwind, it felt a bit tougher than in previous years on the old course ... overall chip time was 2:34:16 ...
St Patty 5k Mar-15-14 9:15 5.15 km 1118 24:30 4:46


Had a nice and steady 5.15k / 24:3x this morning running with Jes at the St Patty's 5k road race ... ;)
Ft Lauderdale 1/2 Marathon Ft Lauderdale Feb-16-14 6:00 21.10 km 1:42:48 4:53


WDW Mickey Mouse Marathon Jan-12-14 5:30 42.20 km 4:43:46 6:44


Perhaps, one of the toughest yet funnest of my 30 marathons I have done ... just did not have the energy nor the legs this morning so took it as an lsd efforts with a number of photo ops along the course ... final time was 4:43:46 ...
WDW Minnie Mouse 10K Epcot Jan-11-14 5:30 10.00 km 30507 53:21 5:21


2 down and 2 to go... another early wake-up today... legs feeling a bit heavy for some reason, so just maintained a sensible pace and finished the 10K in around 53:21 ... it was around 70F at the start already and with humidity, perhaps wearing my superman costume may not have been the brightest idea...
WDW Donald Duck 1/2 Marathon Epcot Jan-10-14 21.10 km 30507 1:57:53 5:36


3 down and one to go... finished the Donald Duck Half Marathon in a steady 1:57:53 this morning...
WDW Family & Friends 5K Epcot Jan-9-14 6:30 5.00 km 30507 22:30 4:30

M50-54
steady tempo effort in 22:25 garmin time, with 3 photo ops that may have cost me about 30-45 seconds...

2013
Mission Possible 1/2 Marathon Kanata, Marshes Golf Course Nov-10-13 8:00 21.10 km 5773 1:42:21 1:42:21 4:52 21


2013 Race Season is now officially over, with a solid steady effort in today's Mission Possible Half Marathon in the Marshes Golf Course in Kanata ... 1:42:21 and 21st Overall ... Not too bad, considering I had a little run in Hamilton last week ... :)

Now, time to focus on the inaugural Dopey Challenge in 8-9 weeks time in January ... :)
Hamilton Road2Hope Marathon Hamilton Nov-3-13 8:00 42.20 km 333 4:01:00 4:01:53 5:43


Rattle-Me-Bones 5K w/Zaxk The Ottawa Hospital Oct-27-13 9:01 5.00 km 1686 23:19 25:53 4:40


Nice little tempo run with Spiderman (err, Zack and The Bob) this morning at the 5K Rattle-Me-Bones in 23:19 Chip-Time ... Started as the last runner at the back of the pack (1110 Participants) taking about 2:30 to cross the start line ... and, ended up finishing 240 Overall on clock-time of 25:53 .....
9 Run Run 1/2 Marathon Stittsville Oct-19-13 9:15 21.10 km 181 1:54:51 1:55:04 5:27


Another pace bunny gig in the books this morning at the 4th Annual 9 Run Run 1/2 Marathon, as the 1:55:xx Bunny ... ended up crossing the finish line at 1:55:51.5 chip time ... :) Pretty well held a steady pace for the entire race ... :P Now, time to take it down a notch and taper for Hamilton in 2 weeks time ... :P

190 Vincent Andy Fong Kanata, CAN 181 1:55:04.5 1:54:51.5 5:27 M50-54 21/46 121/218
Ottawa Fall Colours 10K Cumberland Oct-13-13 10:15 10.00 km 671 46:33 46:38 4:40 22/393
6%
19/147
13%
M50-54 1/11
9%
Quite happy with my steady tempp performance in today's Ottawa Fall Colours 10K event, finishing it in 46:33, and 1st out of 11 in my AG (50-54) .... :dance: :dance: :dance: Wasn't sure how the legs would feel after yesterday's 32K lsd and, in the end, it supported that the pace of my lsd runs this cycle have not been too strenuous .... :shifty: :wink:

Sportstats Results:


22/393 Vincent Andy Fong Kanata, CAN 671 0:46:38.6 0:46:33.7 4:40 M50-54 1/11 19/147


http://www.sportstats.ca/displayResults.xhtml?racecode=106613
The County (1/2) Marathon 2013 Picton Oct-6-13 10:00 21.10 km 1128 1:59:56 2:00:34 5:42


2 Hour Pace Bunny gig completed in this morning's 1/2 marathon in Picton at The County Marathon 2013 in a garmin time of 1:59:56 ... Unfortunately, the race organizer / sportstats had inadvertently registered my bib / chip in the marathon category in a clock time of 4:00:34, as it took me about 40 seconds to cross the start line / mats ....

It was a pretty nice race experience, despite running most of it in a rain shorter with winds of up to 22kph, at times ... I was basically a running clock time, so anyone who finished ahead of me, ran a sub-2 hour effort .... :P
Army Run 5K / Pace Bunny Sep-22-13 8:00 5.00 km 29:47 32:45 5:58


Army Run 1/2 Marathon Sep-22-13 9:00 21.10 km 1625 1:48:45 1:49:22 5:10 1661/10360
16%
1321/4218
31%
M50-54 113/468
24%
Graham Beasley Sprint Duathlon Carleton Place Jul-14-13 9:30 0.00 km 342 1:25:08 0:00 13/43
30%
7/22
32%
M50-54 2/2
100%

13
Vincent FONG Kanata, CAN
342

1:25:08.7

M50-54

2/2

7/22

00:10:05 / 1st Run plus T1

00:43:21 / 21K Bike

00:31:44 / 2nd Run plus T2
Smiths Falls Spring Fling Running Thing Smiths Falls Apr-21-13 8:00 21.10 km 226 1:53:11 1:53:15 5:22 30/75
40%
21/30
70%
M50-54 4/5
80%
Had a nice and steady 1:53:11 run with Jes this morning with Jes in the Smiths Falls Spring Fling Running Thing ... It was about 0C and sunny, but felt rather balmy once we started running ...

Sportstats Results http://www.sportstats.ca/displayResults.xhtml?racecode=103554

Overall: 30 / 74
#622
Clock Time: 1:53:15.2
Chip Time: 1:53:11.6
AG (M50-54) : 4/5
Men: 21/30
2013 Minto Run4Reach 10K Ottawa / Canal Apr-14-13 8:00 10.00 km 402 46:54 47:02 4:42 37/138
27%
30/72
42%
M50-59 5/14
36%
Had a nice and steady 47 minute effort in this morning's 10K Minto Run4Reach, headed back to the 5K turnaround to help with Marg's / RM Waterstation for about an hour or so ... got to hand out some water and Gatorade, and a couple of cooldown shuffling with Miss Hannah ... Actual chip time was 46:54 (avg 4:42 mpk pace) ... Quite happy with the result, considering that I have been running mostly lsd and steady efforts, over the past several months, while recovering from my foot injury ... Mentally, I may have held back a tad, but my race fitness, or there lack of, still needs to improve considerably ... Still, technically a new PB in my new 50-59 AG ... :shifty: :lol: :wink:

37 / 138 overall
5 / 14 AG (50-59)
30 / 72 Gender
ATB 30K - 2 Person Relay Around the Bay, Hamilton Mar-24-13 9:30 15.00 km 1:14:45 4:59


St Patty's Day 5K Immaculata High School Mar-16-13 9:15 5.00 km 3563 25:25 25:32 5:05 71/457
16%
49/137
36%
M50-59 4/18
22%
Richmond Road Races South Carleton HS Jan-13-13 10:00 10.00 km 51 54:00 5:24


Just back from the 10K Richmond Road Races this morning, running a steady effort with Jes ... Turned out to be a wee bit faster than I had expected, considering that most of my runs have in in the 6:15-6:45 mpk range since I started back from from my injury .... In the end, we crossed the finish line around 54 minutes, give or take a few seconds and, had about a 2 minute negative split 28 min / 26 min ...

Quite happy with my first run/race back, and establishing a baseline for the St Patty's Day Race in March ...

Garmin Splits:

1K -- 5:40
2K -- 5:44
3K -- 5:37
4K -- 5:35
5K -- 5:33
30 second walk break
6K -- 5:27
7K -- 5:21
8K -- 5:46 -- included a short walk break
9K -- 5:19
10K --- 4:44 I think Jes saw the clock ticking towards 53:4xx with about 100m to go ....
2012
9 Run Run Half Marathon 1:45 Bunny Stittsville Oct-20-12 9:15 21.10 km 1:45:13 1:45:28 5:00


Missed it by "that much" this morning at the 3rd Annual 9 Run Run for Ottawa's Emergency Services, as the 1:45:xx Devil Bunny in the half marathon .... Ran and paced by my Garmin this morning, built up a 30 second cushion by the 11K mark and thought I had held it, until the final 300-400m, until my distance on my Garmin vs the KM markers did not mesh up, and ended up finishing in 1:45:13 Chip Time ... though, my Garmin did note it as 21.2K .... So, technically, I think I hit my goal of a 5:00 mpk pace ..

Weather was overcast and a bit humid with a headwind going out west and when heading north @13C
Army Run 5K Pace Bunny Ottawa Sep-23-12 5.00 km 29:45 5:57


Had a great day this morning @The Army Run .... 29:45 for the 5K / 30 Minute Bunny, then continued on with a bit of a transition for the half marathon ... running it in 1:42:02 ... weather started at about 8C and overcast @8am and ended about 12C at the end of the half marathon ....

Army Run 1/2 Marathon Ottawa Sep-23-12 21.10 km 1:42:02 4:51


Had a great day this morning @The Army Run .... 29:45 for the 5K / 30 Minute Bunny, then continued on with a bit of a transition for the half marathon ... running it in 1:42:02 ... weather started at about 8C and overcast @8am and ended about 12C at the end of the half marathon ....

My arch on my right foot still feels a bit funky, but, was able to tape it up with KT Tape and appears to be feeling better, or rather, no worse for wear ... will see what it has to say tomorrow morning, when I wake up, however ...
Xerox 10K Aboretum Aug-21-12 18:35 10.00 km 370 50:53 5:06 119/312
38%
92/171
54%
M40-49 32/49
65%
My personal bunny PB streak continues to live on .... 50:53 / 10K at tonight's Xerox 10K pacing Jes .... :shifty: :dance: :dance:

Place Name City Bib # Time Pace Category Cat. Place Gender Place
118 Jesse CRAIG Ottawa 368 0:50:53.6 5:06 F30-39 13/44 27/141
119 Andy FONG Kanata 370 0:50:53.7 5:06 M40-49 32/49 92/171
Midsummer's Night 30K Run Toronto Aug-18-12 15:30 30.00 km 227 2:28:18 4:57 91/621
15%


Not bad for a midsummer's 30k run ... 2:28:18 ... Ran the first 21.1k @tempo in 1:38:52 then cruised it home for the final 9k ... 91st overall of 621 participants ... Beer and bbq chicken burger afterwards was yummy ... ;)
Hintonburg Centennial 5k Hintonburg Jul-15-12 9:00 5.00 km 385 20:05 4:01 24/243
10%
20/124
16%
M45-49 5/26
19%
Had a solid 5K effort in this morning's Hintonburg race, finishing in 20:05 ... met up with Jes and Zack, as well as Scrummy and her family at the race site ... Even though it was about 26C or so, there was an overcast, so we were at least protected a bit from the sun ...

5K | 243 participants
(124 men & 118 women with average time : 28:30.74)

24 Vincent Andy FONG Kanata 385 0:20:05.4 4:02 M40-49 5/26 20/124
26th Annual Bushtukah 5K Canada Day Road Race Kanata Jul-1-12 8:45 5.00 km 319 20:56 4:12


8K Perth Kiltt Run Perth Jun-23-12 8.00 km 540 36:03 4:31


Alterna Ultimate Run for Men's Cancers Carleton U / Canal Jun-17-12 10.00 km 1281 44:02 44:13 4:25 56/37
151%
48/251
19%
M40-49 10/62
16%
Don's Dandy Trialer 8K Perth Run Perth Jun-16-12 8.00 km 35:42 4:28 3/30
10%


Free Race, Free Race ... Chip-timed and accurate measured course, on 2x a 4K loop country paths, fields and paved roads ... and water station and post race food and awards and finisher medals for all, as well ... And, did I mention it was Free ?? :shifty: :lol:

This was to be the final test run of the new timing system that is to be used next week at the Perth Kilt Run ... With only a days notice, and open FB posting, they were able to get about 30 participants out this morning ...

Unfortunately, my garmin battery was dead, so ended up running by perceived exertion and see how the cards fell, as this was to be at tempo effort, in preparation for next week's Kilt Run and for Sunday's Alterna's 10K race for Father's Day ...

Anyhoo, as compared to my fellow Maniac, my 3rd place overall finish did not even compare to her results ... :shifty: :P :wink:
Ottawa Marathon Ottawa May-27-12 7:00 42.20 km 1825 4:00:05 4:00:29 5:42 1899/5290
36%
1502/2738
55%
M45-49 257/465
55%
Vancouver Marathon Vancouver May-6-12 8:00 42.20 km 640 3:44:19 3:44:45 5:19


Smith Falls Spring Fling Running Thing Smith Falls Apr-22-12 9:10 21.10 km 1:54:41 1:54:41 5:27


Had a nice little 21.1K run in the Smith Falls Spring Fling Running Thing this morning with Jes .... End of week 1 of my taper in the books ... time to r&r now, for the rest of the day ....

Did not realize that I had forget to reset my Garmin to enable "auto lap" after Thursday's track workout, until about the 5K mark, then just hit lap button every 1K, thereafter, when I remembered to

Going out was a bit of a slight grade with a tad of a tailwind .. The return trip was against a constant headwind ... A cool and brisky 2C at the start and ending at around 5C ..

5K -- 27:02

6K -- 5:32
7K -- 5:29
8K -- 5:30
9K -- 5:30
10K -- 5:30 // 54:27

11K -- 5:32
12K -- 5:39 -- walk break
13K -- 5:28
14K -- 5:26
15K -- 5:36 -- walk break // 1:22:10

16K -- 5:30
17K -- 5:30
18K -- 5:29
19K -- 5:40
20K - 5:27 // 1:49:49

21.1K -- 4:51 // 1:54:40
Minto Run4Reach Rideau Canal along Queen Elizabeth Dr. Apr-15-12 8:00 21.10 km 90 1:34:06 1:34:12 4:28 40/177
23%
37/106
35%
M40-49 20/38
53%
Course PB from 2003 of 4:23
Around the Bay 30K Hamilton Mar-25-12 9:30 30.00 km 2330 2:21:16 2:22:27 4:43 624/7444
8%
525/3139
17%
M45-49 92/546
17%
St Patty Ottawa Mar-17-12 9:00 10.27 km 42:59 4:12


Had a really good 10.27K / 42:59 race in today's St Patty's race today, in a very Froggy Colonel By Drive, this morning .... As usual, the course ran a tad bit longer, but even moreso this year, as it appeared that the start/finish line was a wee bit further back than usual .. the first 1K marker was 1.2K from the 'get go' so, sorta/kinda expected it to be longer than 10K, as a result ...

On the plus side was that I ran it at a niche controlled tempo effort, and with a negative split, as well ...

And, on a really freaky side ... had exactly the same official chip time last year at 42:59.5 .. At least, I am consistent ...

Garmin Splits:

1K -- 4:08
2K -- 4:18
3K -- 4:15
4K -- 4:16
5K -- 4:17 // 21:16
6K -- 4:13
7K -- 4:06
8K -- 4:12
9K -- 4:08
10K -- 4:05 // 42:02
.275K -- :57
Richmond Road 10K Race w/Jes South Carleton HS in Richmond Jan-15-12 10:00 10.00 km 129 52:07 5:13


It's days like these when my tendancy to over-dress for running/racing is a good thing ... actually, felt pretty comfy out there today at the Richmond Road Races -22C / -30C windchill, once we got moving ...

Had a nice and comfy steady 10K / 52:07 effort this morning in the Richmond Road 10K Race, while pacing Jes ...
Disney World Mickey Mouse Marathon Disney world Jan-8-12 5:35 42.20 km 4:10:54 5:57


Had a bit of a tough day today ... 42.2K / 4:10:54 my left calf/gastrocs/soleus experienced a bit of a stitch at the 6K mark so, had to back it off a bit, and, then at the perverbial 34K mark, just before the Purple Mile, my right hamstring started to get funky and cramp up, so it was run for 300-500m and walk for a minute .. finishing the last 8K in about 1h10min ...
2012 Dusney World Donald Duck 1/2 Marathon Disney world Jan-7-12 5:30 21.10 km 1:40:19 4:46


Had a really nice 1:40:19 tempo effort this morning, in celebration of the 15th Anniversary of the Donald Duck 1/2 Marathon .. 2 photo ops and one port-a-potty break may have cost me a sub 1:40:xx today ... Though, still ended up with a course PB ...
2011
Hamilton Road2Hope Marathon Hamilton Nov-6-11 8:25 42.20 km 325 3:54:55 3:55:09 5:35 420/905
46%
330/596
55%
M45-49 63/113
56%
9-Run-Run Half Marathon Stittsville Oct-22-11 9:15 21.10 km 140 1:32:35 1:32:35 4:24 30/527
6%
30/237
13%
M40-49 19/86
22%
Ottawa Fall Colours 1/2 Cumberland Oct-9-11 10:40 21.10 km 224 1:36:09 1:36:14 4:34 14/297
5%
12/154
8%
M45-49 3/24
13%
Anyhoo, quite happy with my peformance today, considering the conditions and that this was to have been a tempo effort ... Ended up with a 19 second course PB, that I last set back in 2004, and finishing in 1:36:09, 3rd in my AG (45-49) and 12th overall ... on a very hilly and technical course, with quite a bit of headwind throughout ....


14 1:36:14.0 1:36:09.5 4:34 FONG, Vincent Andy 224 Kanata ON 12/154 3/24 Men 45-49
Ottawa Wellness Challenge 5K Tunneys Pasture Oct-6-11 11:48 5.00 km 361 19:42 19:43 3:57 33/690
5%
31/316
10%

This was my first year participating in this 6 year event, as it tended to conflict with my race and training schedule in the past, but, when I came across this event last week, it was an event that definitely drew my attention ... Not that it was in support of the United Way Campaign, it was also along side with hundreds of other Public Servants, and on government time ....

Going into this event, I was coming off of a heavy training week, and strained my calf muscle a bit on my weekend tempo run, so took a lot of rest coming into this event ... Wasn't sure how things would go, having taken the last 2-3 days off running to recover ... but, seemingly, everything held up quite well ...

The course was out of Tunney's Pasture and looping around the parking lot, and exting on the East bound lane of the Western Parkway, on a bit of a uphill for the first few hundred meters, then a nice long stretch for the first 1.25K, which may have resulted in a bit of a faster first km split than I was use to ... On the turn-around at the 1.25K mark, we headed into a bit of a headwind along with running back up that little bump, and headed westward for the next 2.5K or so ... started to slow down the pace a bit, to catch wind, but was able to maintain a nice and controlled paced ... at the 3.75K turnaround, having a quick check on my Garmin, I noticed that I was going to have a good day, and now just had to maintain my pace as I was bleeding a few seconds after the first kilometer, as I was hovering around the 4 minute per km mark ... Up that little bump with less than 500m to go, there was a bit of a downhill stretch as we turned back into Tunney's Pasture with the Finish Line and Clock in sight ... with just over 100m to go, I checked my watch and the distance to go and the clock time, I was able to pick it up a wee bit, and finally crossing the Finish Line at 19:42 (19:43 clock time) ... An unexpected 3 second PB, as I did not think that I was capable, due to my focus on marathon training, the past couple of months ..

Time: 19:42 (19:43 clock time)
Overall: 33 / 690
Gender: 31 / 316

http://sportstats.ca/display-results.php?racecode=100977&first=VINCENT+ANDY&last=FONG&city=industry+canada
Army Run 1/2 Marathon w/Sandra Ottawa Sep-18-11 9:00 21.10 km 1:55:14 5:28


Army Run 5K (27:30 Pace Bunny) Ottawa Sep-18-11 8:00 5.00 km 26:52 5:23


San Francisco Marathon San Francisco Jul-31-11 5:30 42.20 km 2613 3:40:55 3:43:37 5:15 842/5920
14%
724/3944
18%
M45-49 81/413
20%
No Frills 10 Miler - 3 Man Relay The Farm Jul-20-11 18:30 5.35 km 22:15 4:10


Took part in a 3 person relay this evening at the No Frills 10 Miler on the Farm .... Ran the first leg 5.35K in about 22:15 ... and, ended up running another two laps with Jes as a cooldown, and pacing her to a 1:07:xx / 10.7K effort ...

My relay team ended up coming in first place overall, and first in the 3 Man Team ... we got a grab bag that included Sports $ sweatbag, New Balance Cap and a can of Soap Suds (??) for our efforts ... :dance: :dance: The Euro-sports Running Team all wone the Mixed Team and Women's Team Relay, as well ... In otherwords, we dominated the 20+ relay teams ... :shifty: :P :dance:
Utica Boilermaker 15K Utica, NY Jul-10-11 8:00 15.00 km 998 1:06:38 4:27 806/11049
7%
713/5977
12%
M45-49 59/635
9%
Perth 8K Kilt Run Perth, ON Jul-2-11 18:00 8.00 km 789 34:47 34:47 4:21 21


Just back home ... And, wasn't that bad running in a kilt ... Held my 5K pace for the first 3K or so, then found myself running at my 1/2 marathon / tempo pace for the last 5K or so ... not sure if it was the weather or having raced the 5K yesterday, but just did not have much in the tank .. Ended up finishing at 34:47 and 21st overall .... Looking forward to checking the race results for the specific details ...
Bushtukah Canada Day 5K Kanata Jul-1-11 8:45 5.00 km 770 20:06 20:06 4:02 48/637
8%
41/292
14%
M40-49 12/72
17%
Smith Falls Figure 8 Classic Smith Falls Jun-26-11 9:30 4.80 km 360 18:00 18:00 3:45 4/68
6%
4/34
12%
M45-49 1/5
20%
2011 5K Redemption Run Ottawa Jun-4-11 8:45 5.00 km 19:45 3:57 4


Just back from the 5K Redemption Run, in support of the Harvest House, this morning, and somehow came away with a 21 second PB and sub-20 minute 5K ... :shock: that was supposed to have been a training run, in preparation for next Saturday's Run for Rogers House 5K .. :shifty: :P

Just a bit of R&R time, then heading out for an afternoon shift at the Bush .... :P
Ottawa Marathon Ottawa May-29-11 7:00 42.20 km 808 4:02:54 5:46


2011 B eaver Chase Series #1 Kanata South - Royal Legion May-10-11 6:30 6.08 km 25:04 4:08 5


Participated in my first Beaver Chase Series event this evening .. 6.08K / 25:04 ... and 5th overall ... :P :wink: which would have been under 25 minutes, had not for a couple of course mishaps ....
Vancouver Marathon Vancouver, BC May-1-11 7:30 42.20 km 441 3:30:38 3:30:56 5:00 365/3220
11%
316/1824
17%
M45-49 40/238
17%
Around the Bay 30K Hamilton, Ontario Mar-27-11 9:30 30.00 km 2198 2:20:38 2:21:22 4:42 498/5878
8%
436/2963
15%
M45-49 67/578
12%
St Patty Ottawa - Canal Mar-12-11 9:15 10.00 km 329 42:59 43:02 4:18 32/390
8%
30/190
16%
M40-49 15/60
25%
Was able to run a nice and controlled pace this moring, and had a nice final kick in the end when I saw the clock ticking away, and cossed the finish line in around 42:53 ... a course PB of over a minute and about 3 minutes improvemet over last year ... So, glad that as I get older I am not losing my speed ..

The nice thing is that I know I could have run faster, but just waned to hold my 1/2 marathon goal pace, as most of my training has been long intervals ad haven't really focused that much on the short game (5K / 10K) during this current marathon cycle .. So will be interesting to see how my times are later this summer ...
2011 Disney World Marathon Disney World Jan-9-11 5:35 42.20 km 2406 3:53:08 3:56:40 5:32 1635


Just a little 42.2K in and around the 4 Parks in Disney World this morning .. :shifty: Set a new course PB by around 17 minutes, and finishing in at 3:53:08 ... :dance: :P
2011 Disney World 1/2 Marathon Disney World Jan-8-11 5:35 21.10 km 21294 1:41:40 1:42:10 4:50 695/21953
3%
560/9549
6%
M45-49 64/1173
5%
Up at 3:00am this morning to get to the Race Retreat site for the Donald Half Marathon ...

Ended up finishing 21.1K in 1:41:40, a course PB by almost 7 minutes, as compared to the last two years ... Now, just hope that I did not empty the tank for Part 3 and final chapter of this year's 2011 Dopey / err, Goofy Challenge tomorrow morning .... ;pray:
Buzz and Woody's 5K Epcot - Disney World Jan-7-11 7:00 5.00 km 22:50 4:34


Just had a little shake-out run this morning, in and around Epcot this morning in the Buzz and Woody's 5K Fun Run ... 5K / 22:50 8) :P Added a 1.5K / 10 minute warmup run before the event started to stay warm and loosen up ...

Unfortunately, this was not chip-timed, but from my estimates I would have finished in the top 20-25 overall, from just the head counts of runners ahead of me ...
2010
2010 Beat Beethoven 1/2 War Museum - Ottawa River Parkway Oct-30-10 8:00 21.10 km 5627 1:35:36 1:35:37 4:32 10/65
15%
8/31
26%
M0-49 5/13
38%
Rattle Me Bones - 10K Ottawa General Hospital Oct-24-10 8:55 10.00 km 2652 57:57 59:30 5:48


Had a nice and steady recovery run .. running with Marg this morning ...;-)
9 Run Run Stittsville, ON Oct-23-10 9:00 21.10 km 2564 1:34:07 1:34:19 4:28 26/507
5%
23/210
11%
M40-49 14/81
17%
Chicago Marathon Chicago Oct-10-10 7:30 42.20 km 4321 3:48:49 5:26 5825/36159
16%
4521
M45-49 545
Army Run 5K - Pace Bunny Ottawa - Downton / Canal Sep-19-10 5.00 km 7332 29:00 30:16 5:48


Army Run 1/2 Marathon Ottawa Sep-19-10 21.10 km 2836 1:42:53 1:44:00 4:53 762/5455
14%
648/2812
23%
M40-49 220/961
23%
Disneyland 1/2 Anaheim, CA Sep-5-10 6:00 21.10 km 484 1:36:40 1:36:59 4:35 205/12
1708%
169/4504
4%
M45-49 19/519
4%
Bushtukah Canada Day 5K Kanata Jul-1-10 5.00 km 538 20:10 20:16 4:02 57/562
10%
46/270
17%
M40-49 13/70
19%
Manitoba 1/2 Marathon Winnipeg Jun-20-10 21.10 km 1:40:05 4:45 205/3882
5%
185/1897
10%

Barrhaven Run For Rogers House 10K, Barrhaven Jun-12-10 17:15 10.00 km 43:28 4:21 35


Had a solid 10K effort this evening at the Barrhaven Run For Rogers House 10K, despite having ran 9 times in the last 8 days ... :shock: :shifty: :wink: Goal was to run at my dream goal 1/2 marathon pace :shifty: and, see where the chips would land ... Had a solid first half, hitting the 5K turnaround at 21:25 :P then, went into cruise control in holding the return trip at pace, finished up the second half in just over 22 minutes, in a total time of 43:28 ... :shifty: :P :wink: Felt strong at the end, knowing that I could have continued on further, but not sure how long, so it will be interesting in Winnipeg, in a weeks time ... :shock: :P

eta: Sure love those Orange Mizuno Ronins ... makes me feel so light and fast, compared to my other stable of shoes .... :shifty:
Ottawa 1/2 Marathon Ottawa May-30-10 9:00 21.10 km 1:44:28 4:58

M45-49
Ottawa 5K Ottawa May-29-10 17:00 5.00 km 21:36 4:20

M45-49
Ottawa 10K Ottawa May-29-10 18:30 10.00 km 48:49 4:53

M45-49
Mississauga Marathon Mississauga May-16-10 42.20 km 217 3:45:38 3:46:42 5:21 478/1711
28%
378/993
38%
M45-49 83/187
44%
ATB 2010 Hamilton Mar-28-10 9:30 30.00 km 2041 2:26:36 2:28:06 4:54 905/5698
16%
758/3015
25%
M45-49 149/590
25%
St Patty's 10K Rideau Canal Mar-13-10 9:00 10.00 km 4136 46:06 46:15 4:37 80/489
16%
70/238
29%
M40-49 28/78
36%
Ottawa Hypothermic 1/2 Ottawa - Tunney Jan-24-10 8:00 21.10 km 1:46:54 1:46:54 5:04


Just back from the Ottawa Hypothermic 1/2 ... It was 4x 5K loops of an out-and-back, then a final little add-on at the end, but, according to my Garmin it was exactly 5.24K per loop :? Such the case, Official Clock Time was 1:46:54, but my Garmin reads 22.10K :shock: Go figure :what: :what:

Anyhoo, ran it at a marathon tempo effort pace and was quite happy, considering I was wearing my winter gear and Goofy Hat :shifty: :P :lol:
2010 Disney World Marathon Disney World Jan-10-10 5:50 42.20 km 1287 4:10:53 4:11:41 5:57 2843
/2088
M45-49
2010 Disney World 1/2 Marathon Disney World Jan-9-10 5:40 21.10 km 30592 1:48:31 1:49:11 5:09 1000/17099
6%
792
M45-49 120
2009
Marine Corps Marathon Washington, D.C. Oct-25-09 8:00 42.20 km 9896 4:12:32 4:15:47 6:00 6260
4655
M45-49
PEC 1/2 Marathon Picton Oct-4-09 21.10 km 1667 1:44:37 4:58 71/572
12%
58/216
27%
M40-49 15/64
23%
Army Run 1/2 Ottawa Sep-20-09 9:00 21.10 km 1:56:31 5:32


Pacing Jo-Jo today ...
Disneyland 1/2 Marathon Anaheim Sep-6-09 6:00 21.10 km 338 1:46:12 1:46:31 5:02 579/10137
6%
462/4095
11%
M45-49 46/465
10%
Manitoba 1/2 Marathon Winnipeg Jun-21-09 7:00 21.10 km 7354 1:54:06 5:25


NCM Ottawa 1/2 Marathon Ottawa May-24-09 9:00 21.10 km 14887 2:05:31 2:08:09 5:57


Was to be the 1:50:xx pace bunny ... unfortunately, achilles flared up and, could not hold the pace after the 10K / 52 minute mark, so I ended up releasing my group to continue their quest on their own ;-( walked, hobbled and ran lsd for the final 11K
Ottawa Nordion 10K Ottawa City Hall May-23-09 18:30 10.00 km 34339 55:59 58:51 5:36


Pacing Tori to a 55 min / 10K
Fredericton 1/2 Fredericton May-10-09 8:00 21.10 km 209 1:49:45 1:49:58 5:13


Mnto Run for Reach 1/2 Marathon Queen Elizabeth Drive Apr-26-09 8:00 21.10 km 157 1:41:47 1:41:57 4:50 54/142
38%
47/84
56%
M40-49 16/26
62%
Law Day 5K Run Queen Elizabeth Drive Apr-24-09 12:30 5.00 km 2375 20:57 4:12


Montreal Scotiabank 1/2 Montreal Apr-19-09 10:00 21.10 km 621 1:44:27 1:46:07 4:58 680/1854
37%
595/1242
48%
M45-49 63/166
38%
Around the Bay Hamilton, ON Mar-29-09 9:30 30.00 km 4280 2:36:20 2:37:07 5:13 1074/4918
22%
850/2619
32%
M45-49 177/520
34%
St. Patty Colonel By Drive Mar-14-09 9:15 5.00 km 5690 22:40 22:43 4:32 34/358
9%
29/126
23%
M40-49 9/4
225%
Ran it a a strong Tempo Pace .... approximately goal 1/2 Marathon Pace ....
Disney Marathon Walt Disney World Florida Jan-11-09 5:50 42.20 km 5:26:59 7:45


Tough day at the races today ... Right Achilles was really flaring up and ended up just doing a lot of slow and steady run and walking (mostly walking over the second half) ...
Disney Half Marathon Walt Disney World Florida Jan-10-09 5:50 21.10 km 1:48:29 5:09


Ran it at a controlled steady / tempo pace ... achilles was not happy with me ....
2008
Road2Hope Marathon Hamilton Nov-2-08 8:30 42.20 km 157 3:48:58 5:26

M45-49
Toronto GoodLife Marathon Toronto Oct-19-08 42.20 km 3:59:35 5:41

M45-49
Beat Beethoven 1/2 Marathon Ottawa Oct-12-08 21.10 km 1:44:54 4:59

M45-49
PEC Marathon Prince Edward County Oct-5-08 42.20 km 3:52:09 5:31

M45-49
Army Run 1/2 Marathon Ottawa Sep-21-08 21.10 km 1:38:49 4:41

M45-49
Quebec City Marathon Quebec City Aug-24-08 42.20 km 4:04:05 5:48

M45-49
Xerox 10K Ottawa Aug-19-08 10.00 km 45:16 4:32

M45-49
No Frills 10 Miler Ottawa Jul-16-08 16.00 km 1:17:05 4:50

M45-49
Calgary Marathon Calgary Jul-6-08 42.20 km 4:02:59 5:46

M45-49
HBC Run for Canada 10K Ottawa Jul-1-08 10.00 km 57:41 5:47

M45-49
Pacing Marg
Manitoba Marathon Winnipeg Jun-15-08 42.20 km 3:46:25 5:22

M45-49
Ottawa ING 1/2 Marathon Ottawa May-25-08 21.10 km 1:55:03 5:28

M45-49
Half Marathon 1:55:xx Pace Bunny
Nordion 10K Ottawa May-24-08 10.00 km 55:00 5:30

M45-49
55 minute Pace Bunny
Vancouver Marathon Vancouver May-4-08 42.20 km 3:35:08 5:06

M45-49
Physiotherapy Ottawa Apr-20-08 10.00 km 43:38 4:22

M45-49
Around the Bay 30K Hamilton Mar-30-08 30.00 km 2:27:15 4:55

M45-49
St. Patty Ottawa Mar-15-08 10.00 km 44:18 4:26

M45-49
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