Running Faster in 2022

June 2015

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Location:

Garson - Sudbury,ON,Canada

Member Since:

Apr 20, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I ran my first marathon in 1998: "The Friendly Marathon" in Massey, Ontario.  I was 32. I had never raced in a shorter event, and I trained really poorly - ended up running it in 4:00:30.  After that, I gave up running for the most part for 6 years.  I got into karate a bit more seriously, until I got my knee kicked out and had ACL surgery.  Then I became a 'fair weather runner' and started to run half marathons every so often.  As a priest, entering weekend races always meant having to book a holiday, so it just didn't happen much.  My holidays were primarily focussed on various canoe and kayak trips.

At some point, I started training more consistently, and started to think of myself as a runner.  I guess doing that in your 40's is better than never doing it at all.  I even started to wonder if I had it in me to qualify for Boston.  Well, I did - twice.  First time didn't count, I suppose, since I didn't make the "cut".  But the second time was a charm, and on my sixth Marathon, run in Chicago in 2015, I beat my BQ by almost 6 minutes.

Through it all, I've made tons of mistakes - and have had lots of injuries to show for it.  Hopefully, now that I'm in my middle 50's, I'm a bit wiser and can use that to my advantage to continue running for a very long time.

My PRs:

5k (12 run):      Guelph, ON.     October 10, 2016   (50 yrs.)   20:10

10k (10 run):    Collingwood      October 5, 2013  (47 yrs.)  43:37

Half Marathon  (25 run): Cleveland   May 18, 2014  (48 yrs)  1:33:08

Marathon (12 run):  Ste-Jerome, QC  October 3, 2021   (55 yrs.)  3:22:10

Ultras (5 run):   

Run for the Toad 50k Trail   September 30, 2017 (51 yrs.)  5:31:23

Niagara Falls 100k   June 17, 2018 (52 yrs.)  12:26:30

That Dam Hill 24 hours   September 15-16, 2018  Completed 100 Miles in 23:20:44

Sulphur Springs 50 mile Trail   May 25, 2019  10:37:27

Haliburton Forest 100 mile Trail   September 7-8, 2019  26:46:27

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Pacing my sister in her 1st Half Marathon.

Short-Term Running Goals:

P'Tit Train du Nord (Little Train of the North) - October 3, 2021 - Training has gone very well; I'm thinking of pushing for a PR here.  A new PR by nearly 2 minutes, a BQ by almost 13 minutes, and a New York City Marathon Qualifier by 50 seconds.

For 2022, in the Fall I'll look to shaving 130 seconds off my Marathon PR in order to break the 3:20 mark.  The Half Marathon I'll run hard as part of my training, but not for a PR - maybe in the 1:35 range.

Mississauga Half Marathon - May 1, 2022    (1:35:27)

Marathon P'Tit Train du Nord - October 2, 2022 (sub 3:20 attempt)

Long-Term Running Goals:

Run until this old body of mine won't let me run any more.  I was inspired in the Spring of 2016, watching the start of the Ottawa Marathon.  Near the back of the pack was an 'old man', running with his walker.  I loved it!  I thought ... there's me in 20 years.  Maybe.  

Personal:

I am a Roman Catholic priest of 28 years, ministering in the Diocese of Sault Ste. Marie.  I spent 8 years ministering in the small town of Wawa (where I helped establish the annual Blackfly Run) and 9 years in Sault Ste. Marie.  I have been in the Sudbury region now for 11 years.  Currently I Pastor 2 small Parishes:  St. John the Evangelist in Garson, and St. Bernardine of Siena in Skead, covering the area just Northeast of the city, surrounding the Sudbury Airport.

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Miles:This week: 0.00 Month: 0.00 Year: 1602.10
Mizuno Wave Sayonara 2 Lifetime Miles: 412.40
Brooks Cascadia 11 Lifetime Miles: 299.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Brooks Launch 8 Lifetime Miles: 153.00
Triumph ISO 5 Lifetime Miles: 452.00
Saucony Triumph 17 Lifetime Miles: 485.25
Brooks Glycerin 18 Lifetime Miles: 463.50
Saucony Triumph 18 Treadmill Lifetime Miles: 262.00
Asics Metaspeed Sky Lifetime Miles: 19.10
Total Distance
169.50
Brooks Ghost 5 Miles: 56.00Brooks Glycerin Miles: 72.50Hoka - Rapa Tarmac Miles: 24.00Mizuno Wave Sayonara Miles: 17.00
Weight: 160.18
Total Distance
6.00

6 easy miles; 9;07/mile pace.

Brooks Ghost 5 Miles: 6.00
Weight: 161.00
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Total Distance
6.00

6 easy miles; 9:07/mile pace.

Brooks Glycerin Miles: 6.00
Weight: 159.00
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Total Distance
5.50

5.5 easy miles; pace of 9:27/mile.  Really forced myself to go slow, since my easy runs in my marathon training program, which begins next week, range from 9:00/mile to 9:40/mile paces.

Last time around, I didn't run very many at the slow end of that range.  I want to do more of that this time to, hopefully, give my body the recovery it needs to prevent any injuries.

So, today was a test to see what running that slow feels like. 

Brooks Glycerin Miles: 5.50
Weight: 159.00
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Total Distance
5.00

5 easy miles; 9:10/mile pace.

Brooks Ghost 5 Miles: 5.00
Weight: 161.00
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Total Distance
10.00

10 miles with an average pace of 8:29/mile.  Running time of 84:50.

My Hanson's program will have me running long runs at 8:40, which is what I did for the 1st 7 miles.  Then I picked it up to Tempo Pace for the last three, giving me a bit of a faster average.

 

Brooks Glycerin Miles: 10.00
Weight: 160.00
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Total Distance
5.00

5 easy miles; 9:17 pace.

Brooks Ghost 5 Miles: 5.00
Weight: 160.00
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Total Distance
5.00

5 easy miles.  9:00/mile pace; running time 45 minutes.

Hoka - Rapa Tarmac Miles: 5.00
Weight: 159.50
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Total Distance
6.00

6 easy miles; 9:00/mile pace.

Brooks Ghost 5 Miles: 6.00
Weight: 160.00
Comments(2)
Total Distance
6.00

6 easy miles; 9:11 pace.

Brooks Glycerin Miles: 6.00
Weight: 159.50
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Total Distance
6.00

6 easy miles; 9:17 pace.

Brooks Ghost 5 Miles: 6.00
Weight: 160.50
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Total Distance
8.00

8 easy miles; 9:00/mile pace.  Beautiful day with a slight fog at the start.  Temperature of 14C/58F.

First week of 18 done.  All easy runs.  No significant issues, other than tightness in a few places.  I really do need to be more attentive to the daily foam rolling routine.

Brooks Glycerin Miles: 8.00
Weight: 160.50
Comments(1)
Total Distance
6.00

6 easy miles; 9:21 pace.  15C/59F with a light rain - perfect morning for running. 

Tomorrow I begin my weekly speed work at the track.  Not my favorite running activity, but it needs to be done.

Brooks Ghost 5 Miles: 6.00
Weight: 159.50
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Total Distance
9.00

Back to the track.  Speedwork scheduled for the next nine weeks.  Today was 12 x 400 with 400 recoveries.  Pace was 1:45/lap.

Nailed all the laps, each coming between 1:42 and 1:45, and I felt strong throughout.  Here's hoping that continues as I go deeper into the training cycle.

Temperature was a pleasant 16C/61F, but the humidity was 99%, so a bit sticky.

I leave today for a road trip on my bike - back on Friday.  So, my next three runs of 6 miles each I'll record when I get home.

Mizuno Wave Sayonara Miles: 9.00
Weight: 160.00
Comments(1)
Total Distance
6.00

6 easy miles along the Lake Huron shoreline on Boiler Beach and Bruce Beach Road in Kincardine; pace of 9:30/mile.  Just a beautiful morning and a perfect setting for running.

Brooks Glycerin Miles: 6.00
Weight: 160.50
Add Comment
Total Distance
6.00

6 easy miles along the Lake Huron shoreline on Boiler Beach and Bruce Beach Road in Kincardine; pace of 9:00/mile.  Just a beautiful morning and a perfect setting for running.

Brooks Glycerin Miles: 6.00
Weight: 161.00
Add Comment
Total Distance
6.00

6 easy miles along the Lake Huron shoreline on Boiler Beach and Bruce Beach Road in Kincardine; pace of 9:17/mile.  Just a beautiful morning and a perfect setting for running.

Brooks Glycerin Miles: 6.00
Weight: 162.00
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Total Distance
8.00

Back to my Sudbury running route.  8 easy miles; 8:59/mile pace average.

That marks the end of week 2 of my 18 week program.  Basically the warm up.  Now begins the weekly speedwork, tempo runs and long runs.

Brooks Ghost 5 Miles: 8.00
Weight: 162.00
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Total Distance
6.00

6 easy miles; 9:24 pace.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
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Total Distance
8.00

Speedwork at the track today.  600 x 8 at a pace of 2:36/600m.

Actual paces were:  2:34  2:33  2:33  2:33  2:33  2:32  2:32  and 2:30.

Perfect running conditions, at 13C/55F and no wind and little humidity.  I felt great throughout.

Last year at this point, I decided to run slow on my rest day, and I think that cockiness cost me with injury.  This year, I'll play it a bit more conservative - take my rest day for resting - and see if that keeps the injuries at bay.

Brooks Ghost 5 Miles: 8.00
Weight: 161.00
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Total Distance
9.00

6 mile tempo run, plus warm up and cool down for the 9 miles.  Great morning for running - just 10C/50F and overcast, with no wind and little humidity.

I ran my 6 tempo miles at 7:53 pace, with no issues to speak of.  The left knee has been a little sore off and on for a month or two.  Doesn't seem to be getting any worse, but I'm paying attention to it and am icing it after most runs.

Brooks Glycerin Miles: 9.00
Weight: 161.00
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Total Distance
7.00

Seven miles at an easy 9:06/mile pace.  No aches or pains at all, so all is good so far.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 159.50
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Total Distance
6.00

6 miles easy at 8:55/mile.  Beautiful morning, with a clear sky and a slight fog.  14C/58F, so just about a perfect morning for running.

Brooks Ghost 5 Miles: 6.00
Weight: 159.00
Add Comment
Total Distance
10.00

A beautiful morning for running.  Clear, calm and great temps:  15C/59F.

I ran the 1st 7 miles at a consistent 8:34/mile pace, and then picked it up for the final three:  7:50, 7:43 and 7:40.  Felt great all around.  Three weeks down - 15 to go!

Brooks Glycerin Miles: 10.00
Weight: 160.00
Add Comment
Total Distance
6.00

Beautiful morning for running again:  calm, sun coming up, and 14C/57F.  Just an easy paced 9:12/mile for 6 miles.  Back to speed work tomorrow.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 160.00
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Total Distance
8.00

Ran Yasso 800s today - 6 sets.  Aimed for slightly faster then 3:30/split.  Hit my target, with splits of:  3:27  3:25  3:22  3:23  3:25  and  3:24.

So, I'm happy with the numbers, and I felt strong throughout the workout.  Perfect morning for it, with no wind, low humidity, and temps of 14C/57F.

Mizuno Wave Sayonara Miles: 8.00
Weight: 160.00
Comments(1)
Total Distance
169.50
Brooks Ghost 5 Miles: 56.00Brooks Glycerin Miles: 72.50Hoka - Rapa Tarmac Miles: 24.00Mizuno Wave Sayonara Miles: 17.00
Weight: 160.18
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