Going Long (again) in 2024

Ran an easy 8:45 pace.  Right heel a little sore; same as groin, but not as bad as last week.  I'm going to run two more 3 milers over the next 2 days, and then rest before the 8 mile race on Saturday.

Just a nice, relaxed 8:53 pace and only 3 miles - no pain issues noticed.

Three easy miles at an 8:43 pace.

Well, this was my 1st race since Detroit almost a year ago.  It was meant to be a test for me to see how I've come along since that torn tendon.  So, I had no intention of racing hard.  I did well, however, and I felt great and did better than expected.  My goal was to run an 8 minute/mile pace.  I ended up with an average of 7:40 minute/mile and felt strong throughout.  My splits were:

7:25, 7:43, 7:46, 7:40, 7:41, 7:37, 7:40 and 7:32

The day was comfortable (21 Celcius) but very humid.  That made it a bit more challenging.

I started off too fast for sure, but mid-way through the 1st mile settled down to a fairly steady pace.  Both my right AT and left PF were sore from the minute I woke up in the morning, and continued that way no matter how much I stretched.  However, by mile 2 those pains were entirely gone.

It's a flat course, but where there was an uphill, I ran on my forefoot.  The rest I ran with a regular heel strike.  So, about 2 miles forefoot strike.  That really helped, and so I can see how in my training, I'll have to use both types of foot strikes.

My groin was never an issue when running, but sure felt tight when I finished.  I'll wait and see how it feels tomorrow.

The toughest part was sitting for almost 6 hours right after as I had to drive home for Mass tonight.  Really stiffened up.

I ran my own race and it shows.  At the end, I could have sprinted a bit faster, but chose to keep my pace and so I felt comfortable at the end.  I'm really pleased with this result.

I finished 8th of 77 in my division and 73rd of 1302 runners overall.  I will take it easy for a few days.  Based on this experience, I'm thinking I'll run the 6.6 Sault race in 3 weeks and likely the 10km Collingwood race the weekend after IF no issues appear in the meantime.

All systems go, it appears.  No PF or AT tendon pain at all.  Still tightness in the groin.  Having a massage later today to work out the final kinks.  Comfortable 8:48 pace.

Ran an easy 4 (8:44 pace).

Now, my massage therapist figures it is a hip alignment issue causing my groin pain.  After manipulating my left leg and hip, there was a distinctive "pop" as it went into alignment.  She figures that was the source of the problem and the solution.

I have to say that although there is some lingering groin pain today during my run, it's not as significant.  So, I don't know if it's something now that will fade away or if there is something else that needs time to heal.  Either way, I'll have to focus now on hip stretches in addition to everything else.

Easy 8:48 pace.

Ran an even 8:42 pace.  Will take tomorrow off and then 9 miles on Saturday.

Iron Strength Workout.

A good run, at an average pace of 8:48.  No issues to speak of - felt great!  First frost of the season, so a cold run with gloves, long sleeves and running pants.

Ran a bit faster than planned - an 8:33 pace.  But felt great doing it!

Ran an 8:34 pace (a little too fast, I know).  First time in a very long time - no groin pain!  Hurray!

Ran an 8:41 pace.

Ran an 8:55 pace.  Heavy legs for some reason today.  No energy.  Don't know what that's about.  Rest day tomorrow and then 10 miles on Saturday.

Iron Strength Workout.

Ran a pace of 8:50, with the second half faster (by 12 seconds/mile) than the 1st.  Felt good throughout.

Kept a controlled pace of just under 9 minutes/mile for the 1st 4 miles, then picked it up for the final 2.  Felt great!

This was the 4th Annual Bridge Run in Sault Ste. Marie, MI.  What a beautiful day for running!  It was 11 Celcius at the start.  I mistakingly thought it would be colder, and so ran in long sleeves and pants.  Should have gone shorts and short sleeves.  Still, a good run.

I just wanted to treat this as a tempo run, as next Saturday I want to race a 10 km and, hopefully, achieve a PB in it.  This run is over the international bridge and back, and so major hills for over half the distance and right at the beginning.

My splits were:  7:55  7:44  8:10  7:42  7:02  7:03  and   6:56 (that last one was the part mile), for a total of 50:51 at an average pace of 7:31 over 6.76 miles.

Now, I've run this 3 times - this distance twice and the half marathon 2 years ago.  I've always felt the Bridge Run was further than 6.6 miles.  I don't know why they don't just make it a 10 km run.  Anyway, this is the 1st year I've used my GPS watch on it, and it shows it as 6.76 miles, or a full .11 miles further than they say it is (almost half a lap).  They do say it's uncertified.  So, the time and distance I'm showing are from my own watch.  I'm waiting for the official results to be posted online.

From memory, my time is the same, give or take a few seconds, but my pace shows as 7:35/mile, rather than 7:31/mile. so they are using the shorter distance.

Still, I came in 10th over all and second in my age category.  Better, I felt strong throughout the race and was able to give it a good kick over the last 3 miles at that sustained pace.  That was where the course flattened out.

I'll cut back on the miles this week, and keep an eye on Collingwood next Saturday.

Pace of 8:35