Running Faster in 2022

June 2022

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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: 14.00 Month: 172.00 Year: 1003.60
Mizuno Wave Sayonara 2 Lifetime Miles: 404.40
Brooks Cascadia 11 Lifetime Miles: 299.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Triumph ISO 5 Lifetime Miles: 581.00
Brooks Ghost 13 Lifetime Miles: 560.50
Brooks Launch 8 Lifetime Miles: 123.00
Triumph ISO 5 Lifetime Miles: 340.00
Saucony Triumph 17 Lifetime Miles: 365.25
Brooks Glycerin 18 Treadmill Lifetime Miles: 253.00
Saucony Triumph 18 Treadmill Lifetime Miles: 262.00
Asics Metaspeed Sky Lifetime Miles: 19.10
Total Distance
172.00
Saucony Triumph 17 Miles: 64.00Triumph ISO 5 Miles: 49.00Brooks Ghost 13 Miles: 18.00Brooks Launch 8 Miles: 32.00Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 160.02
Total Distance
6.00

Goodwill Drive; 9:08 pace.  Still comfortable temperatures, but also still 100% humidity.

Saucony Triumph 17 Miles: 6.00
Weight: 160.50
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Total Distance
6.00

Goodwill Drive; 8:43 pace.

Triumph ISO 5 Miles: 6.00
Weight: 159.50
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Total Distance
6.00

Goodwill Drive; 8:58 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 159.00
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Total Distance
8.00

Skead Road; 8:55 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 159.00
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Total Distance
6.00

Goodwill Drive; 9:04 pace.  

Triumph ISO 5 Miles: 6.00
Weight: 160.50
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Total Distance
9.00

Mondays are for speedwork.  12 x 400 @ 6:40/mile pace, with 400 recoveries.

Lap pace is 1:40.  All 12 came in between 1:36 and 1:38, so a touch on the fast side, but consistently so.

Brooks Launch 8 Miles: 9.00
Weight: 161.00
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Total Distance
6.00

Goodwill Drive; 8:59 easy pace.

Triumph ISO 5 Miles: 6.00
Weight: 160.50
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Total Distance
6.00

Goodwill Drive; 8:53 pace.  A black bear pooped in the middle of the road.  Really?  You couldn't just walk a few more feet to the bush?

Brooks Ghost 13 Miles: 6.00
Weight: 161.00
Comments(1)
Total Distance
6.00

Goodwill Drive; 8:37 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 160.50
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Total Distance
8.00

Skead Road; 8:53 pace.  Heavy legs today, for some reason.  

Saucony Triumph 17 Miles: 8.00
Weight: 158.00
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Total Distance
6.00

Early morning run on Goodwill Drive; 8:59 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 159.50
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Total Distance
8.00

Speedwork at the track.  

8 x 600 with 400 recoveries.  Pace is 6:40/mile, or 2:30/600

Actual paces were between 2:25 and 2:31, so pretty much bang on.

Brooks Launch 8 Miles: 8.00
Weight: 161.00
Comments(1)
Total Distance
9.00

Tempo Run on Radar Road.   Scheduled for 6 miles at a 7:35 pace.

First, it was delayed because of a pretty intense thunderstorm that rolled in as I was getting ready to go.  I waited 90 minutes until the worst of it had passed.  By then, the thunder was just rolling in the distance, although the rain was steady throughout, and the wind just got stronger.

The first three miles were bang on at 7:33, 7:34 and 7:30.  Because of the wind at my back, I had to constantly slow myself down.  The ride home, not so great.  I fought through mile 4, and was actually running on pace for the first 3/4 mile.  Then, a huge gust of wind hit me, and it just didn't let up.  I finished at 7:44 for that mile.  By then, the wind was directly in my face and blowing a steady 24mph, with gusts of 32mph.  It just sapped me, and I blew off miles 5 and 6 at 8:56 and 8:40.  Every time a rig drove by, a HUGE wall of water hit me.  I was pretty much toast at the end.

So, not a great first Tempo Run of this training cycle.  Good thing there are 14 left to go.  The good news is, the first 3 miles felt effortless.  Hopefully, there will be no wind next week and I can get a better idea of how this Tempo pace will work for me in my October Marathon.

Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 160.00
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Total Distance
7.00

Skead Road; 8:58 pace.

Triumph ISO 5 Miles: 7.00
Weight: 161.00
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Total Distance
6.00

Goodwill Drive; 8:42 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 159.50
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Total Distance
10.00

Long Run on Radar Road.  Pace for these is supposed to be 8:15.  I ran this one at an 8:06, so too fast.

The 1st 5 miles was into a strong headwind, and of course I had the strong tailwind for the final half.  It made it hard to gauge speed.

Triumph ISO 5 Miles: 10.00
Weight: 160.00
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Total Distance
6.00

Goodwill Drive; 9:02 pace.  Chilly morning, with frost on the rooftops.  3C/38F.  Cold hands!

Saucony Triumph 17 Miles: 6.00
Weight: 158.50
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Total Distance
8.00

Speedwork Monday at the track.

6 x 800 @ 6:40/mile pace with 400 recoveries.

Goal was 3:20/800 lap.  Ran 3:14, 3:15, 3:17, 3:20, 3:18 and 3:19.

So, a bit fast at the beginning, but I settled into the pace as I went on.

Brooks Launch 8 Miles: 8.00
Weight: 159.00
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Total Distance
9.00

Tempo Run on Radar Road.  I felt a bit pressured to nail this one, after last week's windy failure.  Despite the humidity, I pulled it off.

6 miles at a 7:33 pace.  A touch faster than my goal of 7:35.

Temperature was 21C/70F, but the humidity was 100% and the dew point was 21C/70F.    So, I felt it - the breathing was heavy.

Saucony Triumph 17 Miles: 9.00
Weight: 160.00
Comments(1)
Total Distance
6.00

Goodwill Drive; 9:01 pace.

Triumph ISO 5 Miles: 6.00
Weight: 161.00
Add Comment
Total Distance
8.00

Skead Road; 8:53 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 160.50
Add Comment
Total Distance
8.00

Skead Road; 9:00/mile pace.

Triumph ISO 5 Miles: 8.00
Weight: 161.00
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Total Distance
7.00

Radar Road; 8:52 pace. 

After hitting 31C/88F yesterday, it was a welcome relief to run in a much more comfortable 21C/70F today.

Saucony Triumph 17 Miles: 7.00
Weight: 160.00
Add Comment
Total Distance
7.00

Monday speedwork at the track.

5 x 1000 with 400 recoveries.

My plan calls for a speedwork pace somewhere between my 5k and 10k race pace.  So, I aim for a 6:40/mile.  Today that would be a 4:10/km

Splits were:  4:08  4:08  4:12  4:10  and  4:17.  Not sure why I was struggling today.  I hit all my splits except for the last one, but none of them were easy and my breathing was labored.  It caught up with me on the final split.  Looking forward to a day off tomorrow.

Brooks Launch 8 Miles: 7.00
Weight: 160.00
Add Comment
Total Distance
172.00
Saucony Triumph 17 Miles: 64.00Triumph ISO 5 Miles: 49.00Brooks Ghost 13 Miles: 18.00Brooks Launch 8 Miles: 32.00Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 160.02
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