Going Long (again) in 2024

Collingwood 10 km

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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.  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.  And now, running a BQ is routine for me, not that I have any desire to run Boston again.

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 late 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:

After a broken right foot in 2022 in the later stages of a marathon training cycle, then adjusting to a 1/2" heal lift in my right shoe to compensate for a leg length discrepancy, and then a left plank plate rupture in the late summer of 2023, I had to decide:  go fast or go long.  I opted for long, for this year at least.

May 2024:  Sulphur Springs 50 Mile Trail (revisiting it after 5 years)

July 2024:  Limberlost 54KM Trail

September 2024:  Haliburton 100 Mile Trail (also revisiting it after 5 years).

Everything this year is really focussed on the Haliburton 100 as my key event.  After that, and depending on how things go, I'll reevaluate.

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 30 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 13 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: 28.00 Month: 189.50 Year: 588.50
Mizuno Wave Sayonara 2 Lifetime Miles: 412.40
Brooks Cascadia 11 Lifetime Miles: 302.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Brooks Launch 8 Lifetime Miles: 153.00
Asics Metaspeed Sky Lifetime Miles: 32.20
Brooks Ghost 13 Lifetime Miles: 358.50
Saucony Triumph 18 Lifetime Miles: 372.50
Ghost 13 Blue Sole Lifetime Miles: 363.00
Hoka Bondi Lifetime Miles: 386.00
Triumph 18 Treadmill Lifetime Miles: 120.50
Hoka Bondi 8 Treadmill Lifetime Miles: 102.50
Total Distance
103.21
Enigma Miles: 34.00Brooks Glycerin Miles: 31.00Mizuno Wave Elixir 8 Miles: 13.00Ghost 5 Miles: 25.00
Weight: 159.76
Total Distance
4.00

Ran a bit faster 8:17 pace - not intentional; it just felt good.  Last mile at an 8:00 pace.

Enigma Miles: 4.00
Weight: 157.50
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Total Distance
4.00

Ran a comfortable 8:17 pace.

Brooks Glycerin Miles: 4.00
Weight: 158.50
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Total Distance
4.00

Ran an 8:33 pace.  Tomorrow will drive to Collingwood for Saturday's 10 km run.  My goal is to break 45 minutes.

Enigma Miles: 4.00
Weight: 158.50
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Race: Collingwood 10 km (6.214 Miles) 00:43:37, Place overall: 7, Place in age division: 1
Total Distance
6.21

Just got home (4 hour drive - so a little stiff).  A GREAT run, and a PB.  I was aiming to break 45 minutes, and so I did in spades.  I'm ecstatic!  It works out to a 7:02 minute/mile pace or a 4:22 minute/km pace - I've never run an event that fast.  I'll have to wait for the official results, so my time may be off by a few seconds - I'm going by my GPS watch.  Also, there was a man hot on my heals at the end, but I don't know where he started the race.  I may have finished behind him when the final results are posted.  No matter - I'm VERY happy with everything.  Note:  these results are now official.  

It was about 15 Celcius, with a very slight drizzle and low humidity, and not much wind.  The course was promoted as "flat", but it wasn't really.  This is a small event, with about 300 runners between the two races.  Very intimate, but well organized and the course was certified.

I knew I had to run a 4:30/km pace to break 45 minutes.  My splits were:

4:17  4:29  4:40  4:40  4:19  4:33  4:16  4:05  4:12 and  4:02.

The first km revealed a pretty decent downhill for about half of it.  Since it was an out and back course, I worried about how I would handle that hill at the end.  The second km was flat and I ran it on pace.  For sure I was pushing, as I could hear my breathing.  Tried to focus on relaxing.  Turning a corner onto another road revealed a pretty decent hill ahead, and it shows in my split.  Up and over and down, and then right into another good climb - shows in my next split.  I really do have to do more training on hills (not easy when you live in a valley).  Then another turn onto another road which revealed a long slow climb to the half way turn around marker.  At this point, I peeked behind and could see a lot of runners close on my tail.  There were 6 runners in front of me, including 4 jack rabbits who took off like a shot at the start.  Then one young woman and one man who I figured was about my age.  (Note:  turns out he is 10 years younger than me).

I must say, I was discouraged at this point, as I was breathing hard, was off pace, and was not even half way through.  At the 4 km mark, I resigned to just doing my best and figured a PB was not in the works, as it seemed I was slowing down as I went, even though my effort seemed the same.  The hills had sapped my energy for sure.

I was surprised, then, at my 5km split, since most of that part was a gradual uphill.  And even though my next split was a bit slower, with only 4km to go, I knew I had a good shot at the PB.  But I had to tackle those hills again.  So, I dug deep and pushed, shortened my stride going up and letting myself go on the way down.  For sure that worked for my 7km split, as it was my fastest at that point, and that gave me the confidence to push hard.  I was watching my average pace, and figured even if I slowed down on the final 3km, I could make it to a PB.  But I didn't slow!

I was passed by a youngster at the halfway mark, but then I passed the man my age (10 years younger) at the 8km mark.  I ran those last 3 with everything I had, and managed a good push for the final 200 meters.  I hadn't planned on that, but the man I passed was right on my heels (I could hear him breathing) and I used that little competition to push hard.  Ended up he finished a few seconds behind me, but I haven't seen the official results yet. Note:  actually tied him, officially.

So, I finished strong and I think I gave it all I had.  I figure I can do better as my training continues, and now I have the confidence to train up to a half-marathon in the Spring.  I had zero pain in my feet, and my groin was not an issue at all.  I'm a little stiff in my hamstrings after that 4 hour drive, but a glass of wine to celebrate tonight, along with some more stretching, should take care of that.

Brooks Glycerin Miles: 6.00
Weight: 159.00
Comments(2)
Total Distance
0.00

Iron Strength Workout

Weight: 0.00
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Total Distance
5.00

Ran an easy recovery run.  No pain issues from Saturday's race.  Massage later today!

Enigma Miles: 5.00
Weight: 157.50
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Total Distance
6.00

My first time running in the Elixers.  I like them.  Very light.  Ran an 8:30 pace.

Mizuno Wave Elixir 8 Miles: 6.00
Weight: 158.00
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Total Distance
6.00

Ran a 8:26 pace.

Brooks Glycerin Miles: 6.00
Weight: 157.50
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Total Distance
5.00

Ran an 8:33 pace.

Enigma Miles: 5.00
Weight: 157.00
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Total Distance
0.00

Iron Strength Workout

Weight: 158.50
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Total Distance
11.00

Ran an 8:30 pace.  

Enigma Miles: 11.00
Weight: 158.00
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Total Distance
0.00

Iron Strength Workout

Weight: 0.00
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Total Distance
5.00

Added the Ghost 5's to my training - I love them!  Like running on pillows.

Ran at an 8:26 pace.

Ghost 5 Miles: 5.00
Weight: 163.00
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Total Distance
7.00

Ran an 8:31 pace. Felt great!

Brooks Glycerin Miles: 7.00
Weight: 162.00
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Total Distance
5.00

Ran an 8:38 pace.  Felt great!

Enigma Miles: 5.00
Weight: 161.50
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Total Distance
7.00

Ran an 8:33 pace.

Going to be in North Bay for the next 7 days, and so will update all my runs done there when I get back.

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 162.00
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Total Distance
0.00

Iron Strength Workout

Weight: 0.00
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Total Distance
12.00

Ran 12 miles.  This was in North Bay where I was on retreat.  The left knee was sore at about the 6 mile mark, give or take, but never much of an issue.  But boy, did it ever become an issue!

Very painful on Sunday, Monday and Tuesday.  I opted not to run, which sucked, as I had hoped to get up to 39 miles that week.

To make it worse, I didn't have my foam roller or any ibuprofin or ice.  So I just rested.

I'm pretty sure it's runner's knee, which I've never had before.  I had done the iron strength workout the night before (bare foot!), and then the 12 mile run just 10 hours later.  I'm thinking that was the trigger.

Anyway, as of Wednesday, it's still tender.  I'll wait until the pain has gone before I attempt running, as I've made the mistake enough times before of running through pain.

 

Ghost 5 Miles: 12.00
Weight: 0.00
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Total Distance
2.00

Okay, I stretched and foam rolled my legs as much as I could bear, and then ran 2 miles on the treadmill.  I would have run more, except I was still full from dinner - tough to run on a full stomach!

Anyway, the knee seems fine, but I'll see what it feels like in the morning and then, if okay, will stay on the treadmill for the rest of the week.  Just as well, as we may get snow tonight.

Ghost 5 Miles: 2.00
Weight: 0.00
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Total Distance
0.00

Okay, woke up with a stiff/sore left knee, so decided to wait until it has completely healed before I run again ... still hoping to run the 10 km Hamilton race in 10 days.

So, spent 51 minutes on the spin bike - the equivalent time to run 6 miles.  Will continue to focus on strength and stretching of the legs.

Weight: 159.50
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Total Distance
1.00

Decided to run 1 mile on the indoor track.  Then did some leg work with weights, followed by 40 laps (2 km) in the pool.

The left knee is still not healed.  However, I still plan on running that 10 km on Saturday; then I`ll decide where to go from there.

Brooks Glycerin Miles: 1.00
Weight: 163.00
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Total Distance
5.00

Ran on the treadmill at a 10 minute/mile pace.

The left knee was quite painful for the first few minutes, and then the pain went away, although I could feel it throughout the workout.

Icing now; will see later today how it reacts to the run before I decide my next move.

Brooks Glycerin Miles: 5.00
Weight: 161.00
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Total Distance
2.00

Okay, ran 2 miles on an indoor track, then leg curls and pushes, and then 1 mile swimming in the pool.  Tonight, more strength work on my quads and lots of stretching.

Brooks Glycerin Miles: 2.00
Weight: 162.00
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Total Distance
6.00

Ran a 10 min/mile pace on the treadmill, with one tempo quarter mile at a 7:00 min/mile pace (just to see how it affected the knee).

The left knee was tight (not painful) throughout the run.  I'll take tomorrow off and see how the 10 km race goes on Saturday.

Ghost 5 Miles: 6.00
Weight: 161.50
Add Comment
Total Distance
103.21
Enigma Miles: 34.00Brooks Glycerin Miles: 31.00Mizuno Wave Elixir 8 Miles: 13.00Ghost 5 Miles: 25.00
Weight: 159.76
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