Going Long (again) in 2024

Iron Strength workout for 1 hour.

Treadmill:  walk/run for 20 minutes.  3 walk/1 run (x5). 

Spin 45 minutes

Swim 40 laps (2 km).

Spin 40 minutes.

Walk/run for 28 minutes.  3/1 (x7). 

Spin 40 minutes.

Iron strength workout.

walk/run for 28 minutes:  3/1 (x7). 

Swim 45 laps = 2.5 km

Iron strength Workout.

walk/run 2:45/1:15 (x7) 

Swim 40 laps = 2 km.

Spin 40 minutes

walk/run  2:45/1:15 (x7) 

Iron strength workout.

Spin 30 minutes.

walk/run 2:30/1:30 (x7) = 28 minutes 

walk/run 2:30/1:30 (x7) = 28 minutes

Iron strength workout.

walk/run 2:30/1:30 (x7) = 28 minutes. 

Spin 45 minutes

Iron strength workout. 

walk/run 2:30/1:30 (x7) = 28 minutes.

Next week - time to increase.

Left PF is not an issue, now that I'm back into orthotics and birks.   Right AT is slightly sore when jogging, but no fluid build up.  Proceeding as per instructions from chiropodist.  Continuing with all stretching exercises, heel drops and core strength training.

Walk/Run  3/2 (x6) for 30 minutes total.  Currently running at a slow 10 minute/mile pace while I adjust to running again.

Swam 50 laps = 2.5 km.  Am going to buy new running shoes today - moving away from minimalist shoes and back to something more supportive.  Given the state of my Achilles tendon, I don't seem to have much choice.  My doctor agrees.

Iron strength work out.

Walk/Run   3/2 (x6) = 30 minutes 

Swam 40 laps = 2 km.

Spin 45 minutes.

Spin 30 minutes.

Walk/Run  3/2 (x6) = 30 minutes.

Next week will increase to 2.5/2.5.  Mild pain in left achilles.  No swelling.  No pain in left PF. 

Iron strength workout.

Swim 50 laps = 2.5 km

Walk/Run    3.5/1.5 (x10) = 50 minutes for 15 minutes of running at a 10 minute/mile pace.

Swim 40 laps = 2 km.

Walk/Run  3.5/1.5 (x8) = 40 minutes at 10 minutes/mile.

Iron strength workout.

 PF really acted up during this run.  Too much with both the run and the strength training ... as running distance increases, will have to cut back on swimming/spin. 

Spin 45 minutes

Walk/Run  3:30/1:30 (x10) = 50 minutes = 1.5 miles running.

 Also did my ironstrength workout.

No pain issues with either PF or AT.  All good.  Next week, will increase running intervals to 2 minutes. 

Swim 50 laps = 2.5 km

Walk/Run  3:00/2:00 (x11) for 55 minutes = 22 minutes running.  No pain issues anywhere; all is good.

Ironstrength workout, then drive to Ottawa for the March for Life.

First outside run, along the beautiful Ottawa Canal. 

Walk/run 3/2  (x9) = 45 minutes or 1.75 miles running.

No significant pain issues. 

This is my first outside run since the Detroit marathon.  Found it difficult to keep my pace at 10 minutes/mile, as I wanted to run faster; it felt more natural to run at about 8 minutes/mile, which is my marathon pace goal.  So, had to keep applying the brakes.

Lots of walking today too, with the National March for Life. 

Iron Strength Workout.

Walk/Run  3/2 (x10) = 50 minutes with 20 minutes running.

 Very sore glutes today; I suspect from the outside run on Thursday, coupled with all the extra walking, and then the motorcycle ride home in the very cold rain yesterday.  My shins are also sore, but no pain at all in either my PF or AT. 

Next week will increase the running portion to equal the walking portion. 

Swam 50 laps this morning = 2.5 km

Walk/Run  2.5/2.5 for 60 minutes at 10 min/mile pace for 30 minutes of running = 3 miles total.

No pain issues in either left PF or right AT.  All seems good to go, except for the annoying pain in my groin - I think I aggravated an old torn muscle injury during my strength training at some point this winter, and it hurts every so often. 

Iron strength workout.

Walk/Run 2.5/2.5 (x10) = 50 minutes for 2.5 miles running.

No pain issues at all. 

Iron Strength Workout.

Walk/Run  2.5/2.5 (x10) for 50 minutes = 2.5 miles.

 No pain or soreness of any sort.  Will increase the running portion next week. Still on treadmill, but may do the occasional run outside. 

Walk/Run 2/3 (x13) = 65 minutes for 4 miles running (40 minutes).

The last five minutes or so, my right AT tightened up.  I could feel pressure, but no pain.  Woke up with a sore left PF, but did not feel it at all during the run.

Iron strength workout.

Walk/Run   2 minutes/3 minutes = 50 minutes.  30 minutes running = 3 miles.

Left PF no problems at all.

Right AT - dull ache, but not on the tendon (the actual tendon has not been sore for a very long time - I can press hard on it, even where there is thickening, with no pain).  The ache is on the medial side of the foot, below the ankle.  My chiropodist says that is where the blood is flowing since there is such poor blood access to the actual tendon.   There is no swelling, however, which she says is a sign that I'm able to absorb the liquid - which is supposed to be good.

Spin bike for 50 minutes.

Walk/Run  2/3 (x11) = 55 minutes for about 3.25 miles running.

Slight ache below the right ankle until about half way point, then it was gone. 

Iron Strength workout.

2/4  Walk/Run (x10) = 60 minutes; 40 minutes running @ 10  min/mile pace.

As before, slight ache in left PF and right AT at about the 40 minute mark, which fades to no pain by the 60 minute mark.

Other than that, running in 4 minute stretches is not a problem and I'm itching to go further. 

Iron Strength Workout.

Saw my chiropodist yesterday; she gave me a heel lift for my right shoe in order to take some stress off the AT, as it obviously needs more help to heal.  Said I can keep on running.  Will see her again in 2 weeks. 

Swim 40 laps = 2km

Walk/Run   2/4 (x9) = 54 minutes for 36 minutes of running for a little more than 3.5 miles.

No problem with left PF; Right AT niggled for the 1st half, and then was gone. 

Iron Strength Workout.

Walk/Run   2 min./4 min.  (x9) for 54 minutes = 36 minutes running = 3.5 miles

Walk/Run  1 minute/5 minutes (x10) = 50 minutes running for 5 miles.

No significant pain issues; little bit of tension in my left heel, but no pain. 

Iron Strength Workout.

Walk/Run  1 minute/5 minutes (x8) = 40 minutes for 4 miles running.

No pain issues today. 

Spin 45 minutes.

Iron Strength Work out.

Walk/Run  1 min./5 min. (x9) = 45 minutes running = 4.5 miles.

No pain or tightness issues at all. 

Walk/Run   2 Minutes/7 Minutes (x7) = 5 Miles Running.

 Increased my pace to a 9:30 mile half way through.

Tight right AT to start, but no pain at all from about 20 minutes onward. 

Iron Strength Workout.

Walk/Run  2 min/7 min (x6) @ 9:30/mile = 4.5 miles.

Some mild tightness in both feet; no pain. 

Iron Strength Workout.

Walk/Run  2 minutes/8 minutes (x5) @ 9 minute/mile pace = 4.5 miles.

No pain issues at all - in fact, felt great. 

Iron Strength Workout.

Walk/Run  1 min/10 min  (x4) Speed as much as 8:30/mile = 4.5 miles.

No pain or tightness at all.

Felt great to be able to run more than 1 mile at a time. 

Kayaked on Georgian Bay today.  32 km.  5 hours.

40 Minutes = 4.5 miles.  Left AT really acted up for some reason.  I think I'm going to retire the Newtons.  I've shifted my landing further back and am not using the lugs in the forefoot.  And they don't feel 'right', landing that far back.  

Ran 45 minutes @ 9 minute/mile = 5 miles.  Felt great!

Okay, back to it.  I was off kayaking for the last 9 days - all open water on Georgian Bay.  Not much leg work, but my upper body had a great workout - went over 200 km.  I did do some jump squats on two days.

So, today was 5.5 miles = 50 minutes of running with a 1 minute walk halfway.  Ran a 9 min/mile pace.  No pains at all anywhere, so the week off must have helped.  A bit lighter too, as I lost a couple of pounds while on the water. 

Ran for 55 minutes outside; too nice to run on the treadmill.  Like last time, I have to really force myself to not run too fast.  As it is, I managed the 6.25 miles at a 9 minute/mile pace, which was my goal.

Anyway, it all felt good except for a pain in that right heel.  But it was in a different spot than when I hurt my tendon.  Turns out it was just the way the shoe was rubbing on the heel, so I'll have to see about that, although I'm happy that's all it was. 

Iron Strength Workout.

I noticed my right shin was a little sore yesterday during my strength workout - likely due to the shift to running outside the day before.  It's still sore today, so I went back to the treadmill.

All was fine, except for a slight 'ting' in my right heel with just 3 minutes of running remaining.  Other than that, all is well. 

Ran 7 miles in 65 minutes.  On the treadmill.  No pain issues.

Iron Strength Workout.

Ran outdoors in a light rain, which felt great!  All was well, except for a sudden pain in my right heel, which came and went in less than a minute, at around the 7 mile mark.  I finished the run with no pain, and my left PF was not a problem at all.  Ran at an average pace of 8:49.

Iron Strength Workout.

Ran 5 miles at a 9 minute/mile pace.  No pain issues of any sort.

Iron Strength Workout.

Ran 5 outside miles at an average pace of 8:35.  Started slow and picked it up for the last 2 miles.  Everything felt great.

All my miles will be run outside from this point forward.  I'm also going to increase my running days/week from 3 to 4.  Going to the East Coast today, so my updates may be delayed depending on my computer access. 

Ran 4 miles along the ocean coast in New Brunswick.  No pain issues - ran at a casual 8:38/mile pace.

Ran 6.5 miles along the ocean road in a stiff wind.  Ran into it for 2 miles at a pace of 8:54 and 8:38.  Then turned broadside for a mile with gentle hills (my first hills since starting to run again) for another 8:38 mile.

Turned around to run mile 4 at 8:10, and then the next 2 miles with the wind at my back at an 8:00 and a 7:30.  Average pace of 8:18, so a fast run.  Faster than planned, but today is the 'official' end of my 16 week walk/run program, and I could have run a 10km race if I had wanted to, so I can justify the faster pace.

Now the GREAT news:  that pain in my right heel WAS a blister forming by the shoes rubbing.  There is actually a blister there now, quite visible.  I am SO happy it's a blister rather than my AT. 

Oh, and other than the silly blister, there is NO pain from either the right AT or left PF.  All is good.

Ran at an average pace of 9:02, and am proud that I managed to keep my speed to this average, despite the urge to run faster.

Other than the small blister on my right heel, no pain issues.

I ran the ocean road route, but adjusted it so that I finished 2 miles out.  So, at the end of my run, I had a 2 mile walk home along the beach, which I did in knee deep water.  Very nice to have that leisurely stroll through the cold water.

Iron Strength Workout

Ran 7 miles at an average pace of 8:46.  No pain issues of any sort.  Hurray!

Ran an average 8:49 pace.  Last run along the ocean, as I travel home tomorrow.

No pain injuries from running, but since last weekend, my left knee has been really sore, right at the ACL incision.  I'm thinking it's from all the walking in knee deep water - up to 4 hours on some days.  That may have stressed the ligaments in that area.

Anyway, it doesn't hurt to run, but has quite a sharp pain to touch and going up and down stairs.  And a few other motions too.  I'm not sure if running is making it worse, but I'll not likely walk much today and none tomorrow, so I'll see how it feels on Friday.

Ran a slow (8:53 average) 5 miles in Ottawa this morning.  Wasn't going to, because the ACL insertion point below my left knee is really swollen - egg size.  Did anyway.  Running doesn't seem to cause the pain.  Was sore all day - still waiting to see if it heals on its own.  I think I'll skip tomorrow's run, however, just in case it makes it worse.

I wasn't going to run because of the knee, but couldn't resist.  I CAN run without pain, but man the knee is stiff and is still swollen.  Actually not the knee - upper shin.  I think it's the ligament at the tibia insertion point.

Anyway, I'm going to call my doctor today and see if she can see me about it.  I'm thinking she may tell me to rest, which is partly why I wanted to sneak a run in before I get that advice. 

Ran five miles despite the left leg pain.  It DID feel better this morning, and it really doesn't hurt to run.  But it sure stiffens up when I stop.   Anyway, I did it.  I'm running a 9 min/mile pace and I'm running on the treadmill until I figure out what the problem is with the leg.

Ran 5 miles.  Saw my doctor last night - sending me for a bone scan.  Concern is a tumor.  Said I can do anything that does not cause pain.  So, I can keep running for now.  Can't do speed work, and I won't run two consecutive days (yet) or increase my mileage (yet), but I CAN run at least.

Precise diagnosis:  pain and swelling on the left medial tibial plateau.  I looked it up - sounds to me like Pes Anserinus Bursitis.  Likely caused by walking through knee deep water in the ocean for several hours/day, combined with the running I was doing.  If that's accurate, I'll have to lay off the running too, for a while.  I should know next week.

Was going to swim, then realized the pool is closed today because of the holiday.  So, I ran.  Ended up running 6 miles at an average pace of 8:29.  I ran outside, because it was just too beautiful to run indoors.  And the last mile I ran at 6:58 - and very comfortably at that.

No pain in the knee when I run, as long as I don't lift my left leg too high.  It still really hurts to climb stairs.  The ice really helps. Running doesn't seem to make it any worse, so I'll continue running, although I won't increase my distance as quickly as I had hoped. 

Ironstrength Workout.

I wasn't sure I'd be able to do this, but I don't want to give up the benefits I've gained over the last 8 months with this excellent routine.  As it turned out, I could do every exercise except 2:  mountain climbers and burpies - those caused incredible pain.  So, for those, I substituted something else and went through the routine.

My bone scan is scheduled for the morning. 

Ran on the treadmill today, for no particular reason.  Felt good throughout.  My knee pain is nearly entirely gone - I can climb stairs without such terrible pain.  Still some swelling, but I'm pretty sure my own original diagnosis was correct.  I had a bone scan yesterday and will get the results tomorrow.

Meanwhile, since the pain is gone, I'm going to up my mileage from here on in, and after this week, go back to running 4 days/week.  I want to run the 8 mile Mackinac Island run in October, and so would like to get over 30 miles/week before that. 

On another note, after cutting back on my ironstrength workout while on holidays and then due to the injury, I am really sore today after working the muscles on Tuesday.  Man, it doesn't take long to lose fitness! 

Iron Strength workout.  The full one - the knee pain has all but gone.  Good!  Let's not get that injury ever again.

Very slight pain in the right heel, but nothing significant and it faded in the last half of this 6 mile run.  I ran an average pace of 8:32, with the last mile at 8:05.  Felt strong throughout.

Ran a bit fast - 8:21 pace - but it felt SO good.  Didn't feel like I was pushing it.  Nice to be outdoors and I ran a new route today.  A very slight tightness in my right heel, but I could barely feel it.  A good run.

Iron Strength Workout

Four miles which ended up being progressively faster, for an average pace of 8:01.  Felt good throughout; just minor soreness in the left heel.

Iron Strength Workout

Ran with a heart monitor - my average pace was 8:30 (last mile being fast) and that kept me in my target range.  An old nagging pain in my left groin (nothing new) and a tugging in my right AT during the last half mile.   But a good run.

Ran progressively faster miles, with an average pace of 8:27.

Felt good throughout - still that minor AT ache in the right foot. 

Iron Strength Workout

Ran 8 miles at an average pace of 8:51.  I ran a course in Toronto - was pretty hilly and challenging in places.  A good run though.

Ran at an average pace of 8:37.  No issues to speak of.

Iron Strength Workout.  Driving home today.

Supposed to go slow, but ended up faster - hard for me to keep my feet from moving when I run!  8:31 pace, with the 3rd mile quite a bit faster.

With that nagging tightness in my right AT, I decided to try forefoot running again.  Definitely made the tightness disappear, interestingly enough.  I think I'll incorporate a bit of forefoot running every time, just to see.

Managed to run at a slow pace (9:03).  Felt great all the way.

Managed to keep a controlled pace of 8:55 over the entire distance, which is good.  AT/PF issues not a problem today.  

A big problem is that darn groin.  It hurt from the start and just got worse as I ran.  I'm not sure what the issue is - it only hurts (dull, aching pain) when I run.  Muscle pull or tear?  I don't recall doing it.

Anyway, maybe it was more of an issue today because I stretched it quite a bit last night.  I'll continue on with that routine and see if it makes a difference.

Iron strength workout.

Groin seems to be better - didn't feel it hurt until mile 3.  Changed my Iron Strength workout to eliminate those parts that seem to stress it:  the plyometric jump strides particularly.  Icing continues.  And I ran a very controlled pace of 8:56.  Of course, in today's heat/humidity, that felt fast enough.

No PF or AT pain today.

Ran an easy pace.

On the treadmill, since there is quite a severe thunderstorm raging.

Again, ran a controlled pace of 8:51.  The groin issue is still there, but not as noticeable.  Likely due to running slower and keeping my distance down - I ran 5 times this week, including that 4 day stretch of running every day, but shorter distances.

Also likely due to the icing and stretching, which will continue.  I'll also cut back on distance this week in prepartion for the 8 mile Mackinaw Island race next Saturday.

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

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

Ran a comfortable 8:17 pace.

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

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.

Iron Strength Workout

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

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

Ran a 8:26 pace.

Ran an 8:33 pace.

Iron Strength Workout

Ran an 8:30 pace.  

Iron Strength Workout

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

Ran at an 8:26 pace.

Ran an 8:31 pace. Felt great!

Ran an 8:38 pace.  Felt great!

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.

Iron Strength Workout

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.

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.

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.

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.

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.

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.

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.

Well, I just got home from Hamilton (6 hour drive) and I feel great!  I did stop along the way to stretch.  I had a good run, especially considering I could not train properly the last 2 weeks due to my injury.

As indicated, I finished 39th (from a field of 591) and 3rd in my division (field of 18).  I ran a 4:28/km pace - 7:11/mile pace - which is a bit slower (9 seconds/mile) than I ran in Collingwood for my PR 4 weeks ago, but I'm very happy with this result, given my injury.

My splits (per km) were:   4:03   4:19   4:22   4:31   4:37   4:33   4:31   4:35   4:35   4:28

As is obvious, I made the mistake of going out too fast, and I paid for it later on!  I actually clocked a 3:32/km pace in that first split.  I knew it too, but couldn't resist.  Dumb me.

I was also hungry!  Dummy - the race started at 11am, and all I ate was a protein bar and a bagel.  By the time I realized I was so hungry, it was too late to eat anything else.

There was a major wind/rain storm through Southern Ontario the day before, but today was not quite that bad.  It was 6 degrees Celcius (43 degrees F.), and raining - at times heavy.  I opted to run in shorts, long sleeves and no gloves.  It was the right decision, but I finished soaked to the skin.

The night before, I massaged with a rolling stick the heck out of my quads; I'm now convinced that my injury is NOT my knee (runner's knee), but a Quad strain.  I see my massage therapist on Monday and I will ask her to see if she can pinpoint the pain and help me to determine my next move.  It really was not an issue today, although driving home, my left groin and my right glute were especially tight.

Anyway, I AM hoping this will be my marathon event for 2014, so this was all a learning experience for me.  It's organized well enough, and I'm grateful for the experience.

Okay, the race.  It is run on a mostly paved walking trail, with some unpaved sections (with potholes) and a wooden bridge.  Given the rain, it was slippery, and that was an issue a couple of times, where the course took sharp turns, and over that wooden bridge.  It is a 5km double loop, with a turn around pillon which meant turning on a dime (twice).

It was quite windy off Lake Ontario.  I figured I ran into the wind for almost 4 km, and had the wind at my back the same amount of time.  Although a flat course, there are a few small hills.  Combined with the headwind, it did sap a bit of energy.  And on the second 5km loop, there was the additional challenge of passing the slower runner/walkers, as well as meeting the others coming the other way.  It made running the tangents (fair bit of curves) more difficult.

I ran my first 5km in 21:51.  I knew I was slowing down, and I could feel the hunger and the lack of 'umph' in my legs.  Even digging deep, I was surprised at my second half splits - I thought I was running faster than I actually was.  My final km kick was only at a 4:28/km pace, which was slower than my 1st three kilometers. 

Lesson learned:  don't go out so fast, and make sure you eat more, especially for a run starting later in the morning than usual.

Anyway, my take away is this:  I ran a PR just 4 weeks ago.  It obviously was not a fluke, as my run today was my 2nd fastest 10km.  And this after 2 weeks of cutting back on running in a big way.  So, this is a confidence booster for me.  I will now focus on running between 33 and 40 miles/week, and will introduce hills and speedwork as I progress.  I plan on running a Half Marathon in Grimsby in February, and then in Cleveland in May.  

Ran 3 miles at recovery pace on the indoor track.  Glad I'm going for a massage today, as I'm sore/tight in a few places.

Also hit the weights and then swam one mile.  Now I'm tired.

On the treadmill at a slow 10 min/mile pace.  The really good news:  it's not my knee!!!  My MT showed me the slight swelling in the quad - a level one strain.  So, I believe I did that on the 12 mile run 2 weeks ago, and in particular when I ran downhill hard at one point.

Anyway, will keep icing it on monitoring it.  It's actually that left groin that is giving me a lot more grief.  It hurts, but doesn't seem to affect my running.

Ran a bit faster on an indoor track.  Then leg lifts for my quads and then 1 mile (32 laps) swimming in the pool.

6 miles on the treadmill at a 9 min/mile pace.  I think my treadmill is actually going faster than that, based on my heart rate.

Spin bike for 50 minutes, and then just one mile on the treadmill.

Ran outside - it was snowing, and was too beautiful to stay inside.  Started off slow, but ended up running the last 4 miles at marathon pace, for an average pace overall of 8:14 min/mile.

Left knee/quad and groin complaining now.

Good news about the knee - my chiropodist confirmed my suspicion that it's not runner's knee, but a torn quad.  And it's not a serious tear at all, and seems to be healing.  It's only been 3 weeks since the injury.  So, I'm happy about that.  Having some laser therapy done on it.  Ice and ibuprofin help a lot too.

And the groin is not a hernia.  Might be a Gilmour Strain - will see what my doctor thinks when I see her next week.

The gym is closed today (Remembrance Day), so no swim or weights; decided to run outside in the slush and snow.  Ran an average 8:40 pace, with the last 2 miles a bit faster.  Achy left knee/quad, so am now icing it.

On the treadmill this morning.  Decided to start some speed work once a week, so ran three Yasso 800s.  

5 easy miles on the treadmill.

45 Minutes on the spin bike, as well as jump squats.  My doctor thinks my groin is a tear in the tendon or ligament - said I can keep on doing what I'm doing as long as I don't push too much through the pain.  So, onward we go!

Five miles on the treadmill.

Ran an 8:35 pace.  Left quad not too bad; working on the theory that it's a slight tear, then it has been 4 weeks and it should heal up completely in the next couple of weeks.

Groin not so great - worst pain yet.  Doesn't slow me down, but I'll have to keep monitoring it.

Ran outside, at a pace of 8:42, in the wind and cold and rain.  I loved it!  

Have decided to run in the Detroit Turkey Trot on Thanksgiving - entered the Double Drumstick event:  the 10 km race followed by the 5 km race.  Looks like fun.

Easy run on the treadmill.

On the indoor track, as a warmup to my quad exercises, and then a one mile swim.  Left knee was really screaming at me this morning!

Tempo run outside.  Lots of pain in that left knee, and I had to slow down for the last 2 miles.  Had planned on running 6 miles, but cut it short due to the pain.  After the initial warm up mile (8:00 min/mile), I ran a 7:00 and a 7:16.  

Think I'll layy off running for a few days, as I do want to run the Turkey Trot in Detroit one week from today.

Ibuprofin and ice are my new best friends.

1 Mile on the indoor track

2.25 mile swim (2 km or 40 laps)

Weights

5 Miles easy on the treadmill.

Okay, not your typical race.  I did this on the spur of the moment, because I was able to arrange the trip.  I figured it would be something to do for the experience, rather than to aim for any PR.

So, I drove over 7 hours each way to Windsor, where I stayed.  Going down I hit a blizzard just outside of London and the expressway was turned into a parking lot due to a few accidents.  But I made it.  Sore, but I was there.

I got up at 4:30 am (didn't sleep much, because my neighbours partied all night!), caught the tunnel bus to Detroit at 5:30, and the race began at 7:30.

It was cold - about 7 degrees Celcius below zero.   It started to snow about 7am.  I decided to just run for the experience, and so was not concerned about speed.  In fact, I took a hand held video camera along and recorded the whole experience.  My right arm is sore!  That video can be seen here:  http://vimeo.com/80863044

Good thing I was able to hang out with a lot of others inside the chase building at the starting line.  I was chilled to the bone!  My hands went numb during the race (and I had gloves on!).  Anyway, the spectators LOVED that I was video recording THEM!  I can't believe people were staking out a spot for the parade already ... sitting on a chair at 7:30 am in the middle of snow fall in the cold.  Amazing!

So, I ran a conservative race.  By my GPS, I finished the 1st 10 km (Turkey Trot) in 44:22.  I don't know what my 'official' time is yet, but according to my GPS, the course is longer than 10 km (I don't think it's certified).  I was happy with that, as it was slippery and I certainly was not running my fastest.  Note:  official time was 45:49.

This was the 1st year for the "Double Drumstick", whereby I could also run the 5 km Stuffing Strut, but had to get to the starting line in time.  That really wasn't a problem.  What WAS interesting is that I chose to stay back in the 2nd wave in the starting correl ... had never done that before.  Man, was it SLOW at the start.  It shows in my 1st split.

Anyway, by now, with 22 000 runners, the roads were well packed and icy.  Very slippery.  Very.  So, I ran cautiously.  Finished the 5km in 23:14 (GPS time).  (23:53 official time).  Funny - I've never run a 5 km race before, so that stands as my PR.  Hilarious, actually, since it sucks in comparison to my best 10 km and Half Marathons runs.  Oh well.

It was cold, snowy, slippery and a whole LOT of fun.  Miserable having to drive another 8 hours to get home after, but such is life.  Here are my splits:

Turkey Trot:

4:18   4:37   4:33   4:33   4:26   4:24   4:22   4:27   4:25   4:17 = 44:22   (45:49 official)

Stuffing Strut:

5:12   4:33   4:38   4:30   4:21 = 23:14  (23:53 official)

Double Drumstick official time:  1:09:42.

Further notes:

My left knee was stiff, especially between runs, but never really sore.  My left groin (Gilmour's Strain) was killing me!  For the 1st time, my right hamstring was tight through both races.  I suspect that had something to do with the long drive down.  

This was also a spur of the moment race.  The Santa Shuffle is run throughout Canada (sponsored by the Running Room and Salvation Army).  I was in Toronto for a show on Friday night, and so could not run the one in Sudbury.  However, I was able to stop in Barrie on Saturday and run it there.

It was bitterly cold!  Worse than in Detroit, with a strong wind that cut right through everyone.  However, it was a lot of fun.  I dressed up in my Santa hat and socks and just ran an easy pace.  The course is non-certified, and there were no timing chips/matts.  It is just meant to be fun.  

My GPS timed splits were:  4:26   4:34   4:32   4:27   4:26  for a time of 22:34.

I also ran with my camera and so took video of the event.  It can be seen here:  https://vimeo.com/81363192

Now, as to running:

My left knee is completely healed (I think!).  After Detroit, I decided to cut way back on my running for the month of December to see if I could heal things up a bit better.  I'm keeping in shape by swimming or spinning 5x/week, and have been working on building my quad muscles on the weight machine 2 or 3x/week.  I'll not post those, as they are not running.

My real concern is, I've pretty much pinpointed the source of my groin pain.  I'm certain it is a Gilmour Strain.  Not good.  There are NO surgeons in Ontario who do that repair.  From what I understand, it will not heal on its own, and it will likely only get worse.

I always notice it after a run.  I fear that when I get my mileage back up, it may not let me proceed.  However, I'm going to try!  This injury is hard to pinpoint and it affects everyone differently.

Once in January/February, when I start getting my mileage back up, I'll see a physiotherapist about it to see if he can help.  Meanwhile, I'll work on strength and stretching.  I'm too stubborn to let this injury end my running carreer, but I do know it could very well deep six my speed needed for Boston.  We'll see.

6 slow miles on the treadmill.  Running pace I'm determining by heartrate.

On the treadmill at a slow pace, with two faster segments of 5 minutes each.

Possible good news:  saw my physiotherapist yesterday.  He doubts I have a Gilmore Strain.  Figures it is iliopsoas bursitis.  Not common, from what I can see.  Certainly nothing I've heard of any runner suffering from.  Figures.

The good news is, IF it is the bursa, then it is very treatable with physio. 

Of course, the other possible cause of my pain, he said, was osteoarthritis.  That wouldn't be good.

Anyway, ibuprofin and ice are the standard for me now, and that's precisely what I'm doing after today's long run.

On the indoor track, followed by weights and then a 2000 meter swim.

On the treadmill.

On the indoor track, followed by a 2 km swim.

Tempo Run - 3 miles.

10 miles on the treadmill - 90 minutes.

5 miles on the indoor track, followed by weights and then a 2,000 meter swim.

On the indoor track; also swam 2,000 meters.

6 miles on the indoor track.  Yesterday, x-country skied 6 miles, so a little sore from that (1st time out in about 10 years).

On the treadmill.

On the indoor track.  Don't know if it's the physio or not, but my Iliopsoas bursitis is virtually gone.  No pain - hurray!

5 miles on the indoor track.  Also swam 2,000 metres.

I also got my marathon training program for 2014 all set up.  Running the Hamilton Marathon on November 2nd - this is my Boston Qualifier.  I need a 3:30 time, but am aiming for 3:25 since I'm pretty sure I won't get in otherwise, based on this year's qualifiers.

I'm using the Hanson's Marathon Method for the 1st time.  18 week advanced program.  Begins the 1st week in July.

I'll use the time before then to establish a strong base, and am thinking of running one or two halfs - one just for fun in February, and the Cleveland Half in May at a faster pace.