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Bay Shore Half Marathon

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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: 8.00 Month: 52.00 Year: 1303.10
Mizuno Wave Sayonara 2 Lifetime Miles: 412.40
Brooks Cascadia 11 Lifetime Miles: 299.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Brooks Ghost 13 Lifetime Miles: 607.50
Brooks Launch 8 Lifetime Miles: 153.00
Triumph ISO 5 Lifetime Miles: 394.00
Saucony Triumph 17 Lifetime Miles: 429.25
Brooks Glycerin 18 Lifetime Miles: 331.50
Saucony Triumph 18 Treadmill Lifetime Miles: 262.00
Asics Metaspeed Sky Lifetime Miles: 19.10
Total Distance
1968.40
Brooks Glycerin Miles: 265.00Hoka - Rapa Tarmac Miles: 399.00Brooks Ghost 5 Miles: 280.00Mizuno Wave Elixir 8 Miles: 58.00Mizuno Wave Sayonara Miles: 117.00Brooks Ghost 6 Green Miles: 368.00Brooks Glycerin 12 Miles: 373.00Brooks Ghost 6 Gold Miles: 101.00Saucony ISO Triumph Miles: 7.00
Weight: 159.40
Total Distance
5.00

5 easy treadmill miles; run time of 44:27.

Brooks Glycerin Miles: 5.00
Weight: 162.00
Total Distance
5.00

5 easy treadmill miles; running time of 44:10.

Hoka - Rapa Tarmac Miles: 5.00
Weight: 162.50
Total Distance
6.00

6 treadmill miles; running time of 53:00.

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

6 treadmill miles; running time of 52 minutes.

Brooks Glycerin Miles: 6.00
Weight: 163.00
Total Distance
5.00

5 treadmill miles; running time of 44:10.

Hoka - Rapa Tarmac Miles: 5.00
Weight: 163.50
Total Distance
8.00

Speedwork on the treadmill.  12 x 400 repeats at 1:40/lap (6:40 mile pace) with 400 recovery jogs.

Mizuno Wave Elixir 8 Miles: 8.00
Weight: 162.00
Total Distance
5.00

5 easy treadmill miles; 44:10 running time.

Hoka - Rapa Tarmac Miles: 5.00
Weight: 161.00
Total Distance
5.00

5 easy treadmill miles; running time of 43:45.

Brooks Ghost 5 Miles: 5.00
Weight: 162.00
Total Distance
11.00

11 treadmill miles this morning.  Running time of 97 minutes.

Hoka - Rapa Tarmac Miles: 11.00
Weight: 161.50
Total Distance
6.00

6 treadmill miles; running time of 53:45.

Brooks Ghost 5 Miles: 6.00
Weight: 163.50
Total Distance
6.00

6 treadmill miles; running time of 53:54.

Brooks Glycerin Miles: 6.00
Weight: 163.50
Total Distance
7.00

Speedwork today:  8 x 600 with 400m jogs.  6:49 pace.

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 164.50
Total Distance
0.00

Decided to cross train for the rest of this month and for next with x-country skiing.  I plan on skiing 3 days/week and running 4 days.  The 4 running days will include one speedwork session and one long run.  In March, I'll begin a more structured program to train for the Bay City Half in May.

So, first time in a year, I skied this morning.  10km in decent conditions.

Weight: 161.00
Comments
From Tom K on Fri, Jan 16, 2015 at 07:01:27 from 73.27.178.76

That sounds like a lot of fun. Are there x-country skiing events you could enter?

From Theotokos on Fri, Jan 16, 2015 at 08:38:42 from 24.139.19.112

Probably are - I used to race in loppets in the Sudbury area when I was younger. Don't think I'll do that at this point. I am just happy to enjoy the trails in this area, and it should take some of the impact off my body while keeping my fitness.

Although, after yesterday's 10k, I can see that I found a few muscles you don't use so much in running!

Total Distance
6.00

6 treadmill miles; running time of 53:00.

Brooks Ghost 5 Miles: 6.00
Weight: 164.00
Total Distance
12.00

12 miles on the treadmill; running time of 1:43:20.

 

Hoka - Rapa Tarmac Miles: 12.00
Weight: 164.00
Total Distance
0.00

15 km ski this afternoon.  Tricky day for wax - right at freezing and very sticky snow.  Ah well - 90 minutes of skiing, so all was good.

Weight: 163.00
Total Distance
6.00

6 treadmill miles; running time of 53:50.

Brooks Ghost 5 Miles: 6.00
Weight: 164.00
Total Distance
4.00

4 treadmill miles; running time of 34:45.  I'll hit the ski trails later this morning.

Okay, back from skiing.  A lot faster trails today - and a lot colder too.  Did the 10 km loop.

Hoka - Rapa Tarmac Miles: 4.00
Weight: 162.50
Total Distance
7.00

Speedwork today:  6 x 800 with 400 recovery jogs.  Pace was 6:52/mile.

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 163.00
Total Distance
4.00

4 slow treadmill miles; running time of 36:00.  Will hit the ski trails later this morning.

Okay, just back from a 10k ski.  Great conditions!

Hoka - Rapa Tarmac Miles: 4.00
Weight: 161.50
Total Distance
5.00

5 treadmill miles; running time of 44:20.

Brooks Glycerin Miles: 5.00
Weight: 162.50
Total Distance
13.00

13 mile long run on the treadmill; running time of 1:53:15.

Hoka - Rapa Tarmac Miles: 13.00
Weight: 162.50
Total Distance
0.00

15 km on the ski trails today; ideal conditions at -15C and clear skies, with no wind.

Weight: 163.00
Total Distance
6.00

6 treadmill miles at an easy pace.

Brooks Ghost 5 Miles: 6.00
Weight: 164.50
Total Distance
4.00

4 treadmill miles; running time of 34:50.  Will hit the ski trails later this morning.

Okay, back from skiing.  Cold, but clear, blue skies.  Did the 10k trail.  Nice, fast conditions.

Hoka - Rapa Tarmac Miles: 4.00
Weight: 164.00
Comments
From Tom K on Tue, Jan 27, 2015 at 11:39:48 from 73.27.178.76

Run / Ski blog. Excellent.

Total Distance
6.00

6 treadmill miles; running time of 53:08.

Had to really push - gave a blood donation last night, and result was legs feeling really heavy today.

Brooks Ghost 5 Miles: 6.00
Weight: 162.00
Total Distance
4.00

4 treadmill miles; running time of 34:50.

Will head out on the ski trails later this morning.

Skied 8 km; heavy, wet snow, so was slow slogging today.

Hoka - Rapa Tarmac Miles: 4.00
Weight: 162.50
Total Distance
5.00

5 treadmill miles; running time of 43:33.

Brooks Glycerin Miles: 5.00
Weight: 162.50
Total Distance
5.00

5 treadmill miles; running time of 44:15.

Brooks Ghost 5 Miles: 5.00
Weight: 161.00
Total Distance
6.00

6 treadmill miles; running time of 51:43.  

Sure glad for that treadmill; it is -41 here today, and that works out to the same number in both Celcius and Fahrenheit.  COLD!

Brooks Ghost 5 Miles: 6.00
Weight: 162.50
Comments
From Tom K on Mon, Feb 02, 2015 at 08:25:11 from 73.27.178.76

-41? That is BANANAS!

From Theotokos on Mon, Feb 02, 2015 at 08:32:37 from 67.204.235.252

Yes, it is. All part of living in this part of Canada: "The true North, strong and free and COLD!" :)

From Matt Schreiber on Tue, Feb 03, 2015 at 14:54:33 from 66.17.107.219

At 1st I thought you and I had something in common with the cold when Tom pointed me over here. You're kinda taking it to the next level up there!

Nice miles!

From Theotokos on Wed, Feb 04, 2015 at 06:27:34 from 67.204.235.252

Yeah, it has been polar cold lately. But up to -1 F today, so not so bad. However, I'll stick to the treadmill for another couple of months.

Total Distance
5.00

5 treadmill miles; running time of 43:40.

Brooks Glycerin Miles: 5.00
Weight: 163.00
Total Distance
6.00

Speedwork on the treadmill today - 1000 x 5 at a 6:49 pace.

Everything went well, except for my last mile cool down - right hamstring seized up very suddenly and very painfully.  Forced me to cut my cool down short.  I don't know what that was about - kind of came out of left field.  I did some strength work last night - including hamstring work - so maybe that was it. 

Mizuno Wave Elixir 8 Miles: 6.00
Weight: 161.00
Total Distance
5.00

5 treadmill miles; running time of 44:50.  Tried to keep it slow and steady, since my hamstrings are still sore from yesterday's incident.  Have been stretching and foam rolling them.  Ouch.

Hoka - Rapa Tarmac Miles: 5.00
Weight: 160.50
Comments
From Matt Schreiber on Thu, Feb 05, 2015 at 06:27:48 from 66.17.107.219

I'm a big fan of the foam roller. Seems like that and a few easy days should get your hammy back on track.

From Theotokos on Thu, Feb 05, 2015 at 11:49:42 from 24.138.182.55

Yes, as painful as foam rolling can be, it does help. Will also help that I have my regular massage therapy session on Monday!

Total Distance
5.00

5 treadmill miles; running time of 44:00.  Right hamstring is still tight and a little sore, but didn't seem to bother me while running.  I'm going to run 13 miles tomorrow, and then we'll see how it's holding up.

Brooks Glycerin Miles: 5.00
Weight: 161.50
Total Distance
13.00

13 treadmill miles, with a running time of 1:53:50.

Great news - no hamstring pain or tightness at all.  I woke up with it feeling great, and the run caused it no problems.  Hurray!

Hoka - Rapa Tarmac Miles: 13.00
Weight: 161.50
Total Distance
5.00

5 treadmill miles; running time of 43:00.  

Back to sunshine, but bitterly cold at -36 with the windchill.  Sure glad for the treadmill!

Brooks Ghost 5 Miles: 5.00
Weight: 164.00
Total Distance
6.00

6 treadmill miles; running time of 53:10.

Massage helped a lot yesterday.  Massage Therapist said my hips were WAY out of whack, which was pulling up on my right hamstring.  She fixed that, but I'll have to focus more on stretching my hips to prevent that from happening again.

Brooks Glycerin Miles: 6.00
Weight: 163.50
Total Distance
7.00

Speedwork on the treadmill today.  1200 x 4 with 400 jogs.

No hamstring issues this week - wonderful!

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 162.00
Comments
From Matt Schreiber on Wed, Feb 11, 2015 at 07:05:00 from 66.17.107.219

Looks like that massage did some good? Nice 1200's!

From Theotokos on Wed, Feb 11, 2015 at 08:22:17 from 24.138.182.55

Helped in a huge way! My hips were way out of whack.

I'm happy with the 1200's. You know it's good when your head is telling you to slow down or stop on the last repeat, and you push through it.

Total Distance
5.00

5 treadmill miles; running time of 43:50.

Hamstring tightened up right at mile 3, but slowing down let me finish the run.

COLD day here - minus 38, which is basically the same in both C and F.  Ouch!

Brooks Glycerin Miles: 5.00
Weight: 162.50
Total Distance
5.00

5 treadmill miles; running time of 43:45.  That right hamstring is still tight, but not so bad that I couldn't run on it.

It's minus 35 today.  Sure glad for the treadmill!

Brooks Ghost 5 Miles: 5.00
Weight: 161.50
Total Distance
13.00

13 treadmill miles; running time of 1:53:20.

Still tightness in that right hamstring, but obviously it did not prevent me from running.

Hoka - Rapa Tarmac Miles: 13.00
Weight: 160.50
Comments
From Marie on Sat, Feb 14, 2015 at 08:33:46 from 71.244.103.217

Great job getting the miles in on the treadmill. 8 is my max. What did you think of the Cleveland race?

From Theotokos on Sat, Feb 14, 2015 at 10:43:52 from 67.204.235.252

Yeah, 13 miles on the treadmill is pretty mind numbing, but it's 35 below zero out, with a strong North wind, so I'll take mind numbing over body numbing for now.

I thought Cleveland was a very good event. No issues with any part of the organization. I ran my half marathon PR there, with the help of the pace bunnies who did a fabulous job. It helped that the day was perfect - cool and no wind. One free beer at the finish area, but I quickly discovered that it was a mistake trying to drink it. Yuck. Lots of turns in the course, so running the tangents is critical or you end up running a lot further than planned.

From Tom K on Mon, Feb 16, 2015 at 06:26:40 from 73.27.178.76

When do you break off the treadmill? March?

From Theotokos on Mon, Feb 16, 2015 at 07:32:28 from 67.204.235.252

Tom, the way this winter is going, it may be July before I put the treadmill away!

Seriously though, I did a 14 mile long run last year on March 8th, and it was miserable. I was back on the treadmill until April 4th, after which I was outside every day. So, I'm aiming for about the same thing this year. That's only 7 weeks away - so I'm hopeful it pans out that way.

Total Distance
6.00

6 treadmill miles; running time of 52:20.

Today is the Grimsby Half Marathon, which I ran last year.  It's a 5 hour drive, and I couldn't make it this year.  Last year, it was very cold, and it's the same today:  -26C or -14F.  That's not the reason I didn't go, but brrr!

Brooks Glycerin Miles: 6.00
Weight: 163.50
Total Distance
6.00

6 treadmill miles; running time of 52:20.

Right hamstring tightened up just in the last minute, so I still need to pay attention to that body part.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 162.50
Total Distance
0.00

Well, I couldn't run yesterday.  Within minutes of starting on the treadmill, my right hamstring was screaming.  So, after 2 weeks of nurturing it and running through the pain/tightness, I figured my best option was to rest it.  And I'm back on ibuprofin and daily icing.  Hopefully I won't have to take more than a few days off.

Today I spent 1 hour on my spin bike instead.  4 minutes of cycling/1 minute of hard stand up repeated 12 times.  I don't enjoy that nearly as much as running, but I'm glad I can do it with no pain.

Weight: 160.00
Total Distance
13.00

13 treadmill miles; running time of 1:56:30.

After taking 3 days off with no running, I figured I'd see how it went with that hamstring today.  It felt tight from the start, but not painful.  It got no worse as I went, and maybe even felt a little better in the latter miles.  So, I'm hopeful.  I'll keep icing it.  Next week was meant to be a bit slower anyway, so maybe that extra rest will do it (no speedwork).  The week after I want to start my half marathon program, as I'll only be 12 weeks out from Traverse City.

Hoka - Rapa Tarmac Miles: 13.00
Weight: 162.50
Total Distance
0.00

Well, I decided to not run at all this week to see if that hamstring issue will clear up.  It is still nagging me, and I'm pretty sure going into a training cycle now will only lead to more anguish.

So, I'll be on the spin bike all week.  Oh joy.

Today:  One hour.  1 minute hard standing/4 minutes easy x 12.

 

Weight: 164.00
Total Distance
0.00

Same as yesterday; 1 hour on the spin bike.  1 fast/4 slow x 12.

Weight: 162.50
Total Distance
0.00

Same as yesterday; 1 hour on the spin bike.  1 fast/4 slow x 12.

 

Weight: 162.00
Total Distance
0.00

Same as yesterday; 1 hour on the spin bike.  1 fast/4 slow x 12.

Weight: 161.50
Total Distance
0.00

Same as yesterday; 1 hour on the spin bike.  1 fast/4 slow x 12.

Weight: 160.00
Total Distance
0.00

Same as yesterday; 1 hour on the spin bike.  1 fast/4 slow x 12.

That's 6 days on the bike.  The right hamstring has not been an issue, but when I stretch it, I can still feel some tightness in it.  Still, I'm going to start running again on Monday.  It's actually the 'official' start day of my half marathon training program, so I'm anxious to see if I'm past the worst part of the pain.  If nothing else, I'll slow things down and go easy on the speedwork until I know things are healed.

Weight: 159.50
Total Distance
0.00

X-country ski 10k this afternoon.  First time out since late January - it was just WAY too cold in February.  It's starting to warm up a bit now.

Weight: 0.00
Total Distance
5.00

5 easy treadmill miles; 8:33 pace.  It's great to be back running, rather than being stuck on the spin bike.

The hamstring feels okay, but I'm paying close attention to it.  I'm continuing to ice it, and stretch it out daily.  Once I"m sure it's okay, I'll do some strength work on them.

Interestingly, it was the arthritis in my left hip that was the issue today.  It really hurt while skiing yesterday - I guess that movement is worse for it.  However, I've been running through that pain for a long time, and will take that over hamstring issues any day.  At least I know I can run through arthritis pain.

Brooks Glycerin Miles: 5.00
Weight: 161.50
Total Distance
5.00

5 treadmill miles at an 8:34 pace.  

Brooks Ghost 5 Miles: 5.00
Weight: 160.50
Total Distance
7.00

Tempo run.  Was scheduled for 5 miles at a 7:14 pace.  After 2 miles of holding that, I slowed down because I felt tightness (not pain) in that right hamstring and I didn't want to take a chance of hurting it again.  So, I ran 2 miles at 8:30 and another one at 8:00.  Decided to leave it at that for today.  7 miles total.

 

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 160.00
Total Distance
5.00

5 treadmill miles at an 8:34 pace.

Brooks Glycerin Miles: 5.00
Weight: 160.50
Total Distance
5.00

5 easy treadmill miles; 8:34 pace.  Long run tomorrow - so far, so good with the hamstring.

Brooks Ghost 5 Miles: 5.00
Weight: 160.00
Comments
From Tom K on Fri, Mar 06, 2015 at 06:25:43 from 73.27.178.76

And then x-country ski on Sunday? Do you think the skiing has an effect on the hamstring?

From Theotokos on Fri, Mar 06, 2015 at 06:28:43 from 67.204.235.252

I've been wondering about that. I think I may put the skis away for the season. Kills me to do that, since it has warmed up enough to make skiing enjoyable. However, at this point in my life, running is more important to me.

From Tom K on Fri, Mar 06, 2015 at 06:33:17 from 73.27.178.76

Hey, I'm the LAST guy you should talk to about snow-skiing related things! But I was thinking - you were using the skiing as x-training for running. It hurts when you run, not when you ski. So why give up the skiing?

From Theotokos on Fri, Mar 06, 2015 at 06:35:38 from 67.204.235.252

Yeah, I noticed from your running temperatures that you are, unfortunately, snow deprived. :)

I'll play it by ear - the skiing does require a strong kick, which puts pressure on the hamstring. Of course, I COULD slow it down a bit, kick less, and just enjoy the fresh air. We'll see how I feel Sunday morning after Saturday's long run.

Total Distance
14.00

14 treadmill miles.  Was supposed to run it in exactly 2 hours; I took 2:12:50.

Started off with the Hokas, and had right hamstring tightness - not quite pain - immediately.  It started leaning towards pain by the end of mile 1, and I decided to test a theory and see if it was the shoes.  So, I switched to my Glycerins.  That didn't change much, and so I slowed down dramatically.  I figured it would be better to get the time in on my feet at a slower pace than to not run at all.

Well, running at 10 minute/mile pace seemed to do it.  The tightness slowly subsided, and I finished the 1st 9 miles in 90 minutes.  So, going back to test my shoe theory, I switched back to the Hokas and picked up the pace, finishing at an 8 minute/mile for the last 2 miles.  The pain was gone, and so was most of the tightness at the end.

So, I'm pretty sure it's not a shoe issue anyway.  I'm glad I decided to run through it.  I have a massage booked for Monday, and so will get her to work a lot on my hips/glutes/hammies.

 

Brooks Glycerin Miles: 8.00Hoka - Rapa Tarmac Miles: 6.00
Weight: 158.50
Total Distance
0.00

15 km x-country ski today.  It was just WAY too nice to not go.  I took my time initially, but picked up the pace as I went.  I had no real hip pain, and no issues with the hamstring.  A beautiful, sunny day - gorgeous for skiing.

Weight: 159.50
Total Distance
6.00

6 easy treadmill miles; running time of 51:50.

That right hamstring was tight - almost sore - throughout.  I'll see what happens today with the massage, but I'm pretty sure my best move will be to give up the speedwork entirely in this training cycle - and the idea of a PR in the Traverse City Half.  If I run everything easy, I'm hoping the hamstring strain will heal.

My big question is Chicago.  Lottery entry opens up today.  (edit:  it opens tomorrow)  I'm wondering, though, if I should even attempt to run a fall marathon, since my real focus is Boston in just over a year.  I'm thinking now I may skip the fall marathon and make sure I'm completely healed in advance of next winter's training.

Brooks Ghost 5 Miles: 6.00
Weight: 160.50
Total Distance
5.00

5 easy miles on the treadmill.  Running time of 43:03.

Massage helped a lot yesterday.  Hips were out, and the right hamstring was rock hard.  She recommended an osteopath to me, to help align my hips.  I'll think about that.  For now, I'm going to eliminate speedwork until the issue is resolved.

Brooks Glycerin Miles: 5.00
Weight: 159.50
Total Distance
7.00

7 treadmill miles.  Was scheduled for speedwork, but didn't want to push it and risk hurting my hamstring more.  So, decided to just pick up the pace a bit, and ran 2 of the miles at tempo pace.  Running time of 55 minutes.  Everything seemed to hold up okay.

Mizuno Wave Elixir 8 Miles: 7.00
Weight: 159.50
Comments
From Tom K on Wed, Mar 11, 2015 at 07:24:29 from 73.27.178.76

Injuries are strange. Yesterday - no more speed work. Today - "decided to pick up the pace." You think "Well, it's not hurting TOO bad, let's see what happens if I do THIS." Keep it safe, man. I'm glad you're on the mend.

Total Distance
5.00

5 treadmill miles at an easy pace; 43 minutes running time.

No obvious lingering effects from yesterday's faster run in terms of the hamstring.  It was a little tight to start, but felt better as I went.  

Also decided last night to enter my name in the Chicago Marathon lottery.  So, I'll see in 6 weeks if my name is drawn.

Brooks Glycerin Miles: 5.00
Weight: 159.00
Total Distance
5.00

Same as yesterday - 5 easy treadmill miles; running time of just under 43 minutes.

Brooks Ghost 5 Miles: 5.00
Weight: 159.50
Total Distance
14.00

14 treadmill miles for a running time of 1:57:18.

I ran a steady 8:34 for the first 10.5 miles, and then increased the speed every quarter mile to finish at a 7 minute mile pace.  Although the hamstring was noticeable throughout most of the run, it was never too tight, was not painful, and did not get any worse as I ran.  We'll see what it does over the course of the day - icing it right now.

Hoka - Rapa Tarmac Miles: 14.00
Weight: 158.00
Total Distance
0.00

Went skiing after Mass.  Beautiful day!  Was just above zero (low 30's F), and sunny.  I skied in just a t-shirt.  The only problem was the snow was like mashed potatoes, and so hard to slog through.  Still, very enjoyable, and the first real sun on my skin since last October.  Did the 10k trail.

Weight: 0.00
Total Distance
7.00

Seven miles - OUTSIDE!  First time on the road since my marathon last November.  What a great feeling!

I'm off this week, and so was able to start a bit later than usual - after the sun came up.  I drove my route first to see what shape it was in, and figured it was doable.  There was really only one MONSTER puddle (lake) to avoid, and I did manage to do that.

I was scheduled for 6 miles easy, but decided to lengthen all my runs a bit since I'll likely not be able to run on Friday (travelling).  My easy run was supposed to be at an 8:33 pace, but I ended up running it at an average pace of 7:58.  I really picked it up the last couple of miles, but I never felt like I was pushing it too hard, and my hamstring was not a significant issue (felt a little tight was all).

So, I'm quite happy with the way it all went.  Temperature wise, it was nice - minus 1C or 31F with very little wind.  Now, there is still uncertain weather ahead, and so I may still hit the treadmill some more, but at least I've begun the transition to the roads, which is great.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 161.00
Comments
From Tom K on Tue, Mar 17, 2015 at 04:47:05 from 174.58.54.215

Awesome. Glad you're off the treadmill, earlier than you expected. 31 is nice? If you say so, man!

It sounds like you are coming back steadily from the hamstring issue, and the pace is great. All good news!

Total Distance
7.00

Back on the treadmill today; I'm travelling, and wanted to get an early start and didn't want to run in the dark during the heavy traffic period.  Plus I wanted to see how everything was feeling after my run outside yesterday.  Good news - no unusual soreness anywhere.

I'll be away for a few days, and will post my runs when I get home.  

Brooks Glycerin Miles: 7.00
Weight: 158.50
Total Distance
9.00

9 miles on the treadmill at the hotel in  Toronto.  After my warm up, I ran 4 x 1600 at speed.  No issues at all with my hamstring, so I was on a high after that.

Mizuno Wave Elixir 8 Miles: 9.00
Weight: 0.00
Total Distance
7.00

7 miles outside in Grimsby.  A little cold (just below freezing at -5 C or 23 F), but not too bad.  I took it nice and easy after yesterday's speedwork.  Tomorrow I'm on the road all day, so will take it off.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 0.00
Total Distance
14.00

14 miles on the treadmill; running time of 1:56:30.  I picked up the pace for the last 3 miles.  My right hamstring was a total non-issue.  Funny though, my left hamstring is a little tight.  Will do lots of foam rolling later; I have a funeral to conduct this morning.

It snowed a lot last night, and it's only 15F with a wind chill making it feel like -2F.  That's why I ran the treadmill.  Spring is here, but nobody bothered to tell mother nature it seems.

Brooks Glycerin Miles: 14.00
Weight: 157.00
Total Distance
6.00

6 treadmill miles.  Easy pace.  WAY too cold out today for running outside.  Running time of 50:47.

I was going to ski yesterday, only to find out that the trails are closed for the season.  I guess that's a good sign.

Brooks Ghost 5 Miles: 6.00
Weight: 158.50
Total Distance
6.00

6 easy miles on the treadmill; running time of 50:47.

Brooks Glycerin Miles: 6.00
Weight: 157.50
Total Distance
6.00

6 easy treadmill miles.  Same pace for all this week.  Gave a blood donation yesterday, and it showed today ... higher pulse rate after the run and tired legs.

Brooks Ghost 5 Miles: 6.00
Weight: 155.50
Total Distance
5.00

5 easy treadmill miles.

Brooks Glycerin Miles: 5.00
Weight: 156.50
Total Distance
5.00

Again, 5 easy treadmill miles.  The great news is - no aches or pains anywhere.  Hurray!

Brooks Ghost 5 Miles: 5.00
Weight: 157.00
Total Distance
6.00

6 easy treadmill miles; running time of 50:47.  A good week overall, with no nagging aches or pains.  Ready to ramp it up next week.

Brooks Ghost 5 Miles: 6.00
Weight: 155.50
Total Distance
6.00

6 easy treadmill miles; 8:27 pace.  Another major snowfall last night - no end in sight, it seems.

Brooks Ghost 5 Miles: 6.00
Weight: 157.00
Total Distance
6.00

6 easy treadmill miles; 8:27 pace.  

Brooks Glycerin Miles: 6.00
Weight: 157.50
Total Distance
7.00

Tempo run on the treadmill.  5 miles at a 7:14 pace.  No issues re: my hamstring.  I had a massage on Monday, and my therapist tells me it's the 1st time in quite a while that both hamstrings felt the way they should.

Mizuno Wave Sayonara Miles: 7.00
Weight: 155.00
Total Distance
6.00

6 easy treadmill miles; 8:27 pace.  Fresh snow last night.  Will it ever end?

Brooks Ghost 5 Miles: 6.00
Weight: 155.50
Total Distance
6.00

6 miles outside at an 8:11 pace.  SO nice to be able to get out.  Being that it's Good Friday, there was very little traffic.  Clear and sunny, with little wind, and a balmy 1C/33F.

I'm hoping things keeping warming up so I can continue outside.  I am aiming for my long run outside tomorrow.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 154.00
Total Distance
14.00

14 miles outside at an 8:00/mile pace, for a running time of just under 1:52:00.  It felt great to finally do a long run outside, rather than on the treadmill.

Beautiful morning - eclipse of the full moon while it was setting, and clear skies as the sun was rising.

Cold though; it was only -10C/14F.  So my sports drink turned to slush.  Oh well - still great to be outside.  Hopefully, I can now leave the treadmill behind for good.

Hoka - Rapa Tarmac Miles: 14.00
Weight: 152.50
Total Distance
6.00

6 easy miles; 8:14 pace for a run time of 49:25.  Felt some of that right hamstring pain return - will have to baby it and work on my hips today.

Brooks Glycerin Miles: 6.00
Weight: 154.00
Total Distance
6.00

Hamstrings again - sigh.

6 miles outside.  Right hammy a little tight at the start, but I went slow and it loosened up.  Just before mile 4.5, however, I stepped into a little dip on some unlevel ground, and I felt it give and there was instant pain.  I limped the final 1.5.  I'm not impressed.

Brooks Ghost 5 Miles: 6.00
Weight: 156.00
Total Distance
0.00

No way I can run.  I was limping all day yesterday.  Not quite as bad today, but I'll need to take a few days off from running to let the hamstrings heal.

So, one hour on the spin bike.  One minute hard and 4 minutes easy x12.

Weight: 156.00
Total Distance
0.00

Same as yesterday on the spin bike.  1 hard/4 easy x12.  Still got a ways to go with the hamstrings.

Weight: 157.00
Total Distance
0.00

Same as the last 2 days:  60 minutes on the spin bike.  1 hard and 4 easy times 12.

The hamstring is feeling better today; I'm tempted to try a run tomorrow, but will wait and see how I feel then.

Weight: 158.00
Total Distance
2.00

Okay, I'm not impressed.  Decided to try a very slow run.  Not nice.  I had to stop a few times to stretch out the hamstrings.  Was going to do the 4 mile loop, but at 1.5 the pain was unbearable, and I decided to double back for 3 miles.  However, at just past the 2 mile mark, I had to stop running and walked the rest of the way home.  So, more time off, I'm afraid.

Brooks Glycerin Miles: 2.00
Weight: 156.50
Total Distance
1.00

Not impressed.  Every day this week, I stuck to the spin bike for 1 hour.  Today, I tried to run on my treadmill.  After 1 mile, I had to stop.  Walked for 3 more miles without a problem, so there is something about the running that is hurting my hamstring.

Sucks.

Brooks Ghost 5 Miles: 1.00
Weight: 157.50
Comments
From Tom K on Sun, Apr 19, 2015 at 20:28:52 from 174.58.54.215

Hey, I am WAY behind in my reading of your posts! So the cliffs notes of your April is - fixed hamstring, weather broke so you could run outside, stepped in hole, re-injured hamstring. That is a roller coaster month!

From Theotokos on Mon, Apr 20, 2015 at 07:40:52 from 67.204.236.44

Yup. You might add "April sucks so far!"

Hope springs eternal, however. Seeing a physiotherapist this afternoon.

Total Distance
2.00

Decided to try something new - run/walk on the treadmill.  So, went for one hour ... a quarter mile walk at a fast pace, and then a quarter mile run at a slow pace (10 minutes/mile).  Total of 8 sets for 2 miles.

Managed to keep the pain to a dull ache, and it was nice to run even at this slow pace.

I am going to see a physiotherapist today to see if he can help speed up the healing process.

Boston Marathon day!  Exciting to think I'll be there next year.

Brooks Ghost 5 Miles: 2.00
Weight: 161.00
Comments
From Tom K on Mon, Apr 20, 2015 at 18:57:00 from 174.58.54.215

I'm wondering if the experience of this April is going to keep you on the treadmill NEXT April. I have heard that there are no potholes on treadmills! Good luck at the physiotherapist.

Total Distance
2.00

Same as yesterday - 1/4 mile walk at 15 min/mile pace and 1/4 run at 10 min/mile pace for one hour.

My physiotherapist told me the hamstring is torn, but wanted me to get an ultrasound to be sure.  I saw my doctor and she gave me the requisition, so I'll get the ultrasound on Wednesday, and will be seeing my physiotherapist 3x/week.

He gave me the green light to exercise as long as I had no pain.  Discomfort is okay.  So, at least now I have a baseline of what I can do - 1/4 slow jogs.  I'll try to increase that distance and speed over the next few weeks.  And I'll stick to the treadmill - like Tom says - there are no potholes on my treadmill!  :)

Brooks Ghost 5 Miles: 2.00
Weight: 158.50
Comments
From Tom K on Tue, Apr 21, 2015 at 17:49:01 from 174.58.54.215

Torn? Ah man, that stinks! Sorry. You're running out of muscles to tear. Achilles, Hamstring, what's next?

From Theotokos on Wed, Apr 22, 2015 at 10:02:05 from 24.138.182.55

I think it's a turning 50 thing. You have some good years left Tom! Hopefully me too - I'll just have to be more attentive to my body.

Total Distance
0.00

Decided to stay off the treadmill today, and so one hour on the spin bike instead.  My ultra sound is tomorrow.  Physio later today.

Weight: 157.50
Total Distance
3.00

Picked it up a bit - 1/2 mile run and 1/4 walk (x6).  Increased my running speed to a 9:30/mile.  Wasn't too bad for the 1st 2 miles - just tight.  But at the 2.75 mile mark, there was a sharp pang of pain in the hamstring, so I stopped.

Ultrasound today, so I'll find out the extent of the damage.

Brooks Ghost 5 Miles: 3.00
Weight: 157.50
Comments
From Tom K on Thu, Apr 23, 2015 at 18:35:02 from 174.58.54.215

I hope you get some good news.

Total Distance
0.00

1 hour on the spin bike.  Physio this afternoon.

Weight: 157.00
Total Distance
0.00

1 hour on the spin bike.  Tried a run/walk on the treadmill first, but I couldn't even run at a very slow pace without pain, so gave up on that idea.  I'll wait until I find out what the results of my ultrasound are and then plan my next moves re: training.

Weight: 156.50
Total Distance
1.00

Okay, a few things have happened.

First, my hamstring is not torn.  I got the ultrasound results on Monday.  My physiotherapist is a bit mystified, as he tells me I have a big lump in there and very little strength on that side, but the results show no tear and no bleeding.  So, we're going with the strain theory.  After 3 weeks, it should be getting better, although 6 weeks is really what it needs.

Next, I got into Chicago yesterday!  I'm pumped about that - have always wanted to run in a larger event.  So, now I have extra motivating to heal.

Finally, I rode my spin bike for one hour on Monday and Tuesday.  Today I did it for a half hour, and then hit the treadmill for a half hour.  I walked a lap, then ran a lap, for a total run of one mile (slow!).  No pain, but for sure a nagging tension still.  But I'm glad I can run that little bit slowly.  It's a sign of hope.

Oh, and I got my motorcycle on the road yesterday too!

Brooks Ghost 5 Miles: 1.00
Weight: 157.50
Total Distance
3.00

Decided to push a bit more on the treadmill today.  One hour total.  Ran VERY slowly (10 minutes/mile) for a half mile, and then a fast walk for a quarter mile, for a total distance run of 3 miles.

No real pain, but general tightness and soreness.  Still, 3 miles is the most I've run in 3 weeks, so there is progress.  Physiotherapy again this afternoon.

Also booked a place to stay in Chicago for the marathon!

Brooks Ghost 5 Miles: 3.00
Weight: 158.00
Total Distance
4.00

Pushed a bit more on the treadmill today.  One hour, with 3/4 mile runs followed by 1/4 mile fast walk, except for the final repeat when I ran a full mile.

Ran the first few at 10 minute/mile pace, and picked it up for the last half at a 9:40 minute/mile pace.

Other than that tightness, I was fine until the last quarter mile.  The hamstring started to seize up and I decided to play it safe and did not run the final 100m of that split.

Still, I must be getting stronger, as this is the most I've run in almost a month.  So, I'm more hopeful now.

Brooks Ghost 5 Miles: 4.00
Weight: 158.00
Total Distance
4.00

Kicked it up a slight notch today.  My HS was pretty sore after yesterday, so I thought I might use the spin bike today, but I woke up feeling no pain, so decided to go for it.

Ended up running 1 mile intervals, with 1/4 mile fast walks.  Started at a 10 min/mile pace and ended up at the end running a 9:30 pace.  So, slowly getting there.

What was really good, however, is that I had no significant pain at the end.  Just that nagging tightness.

For me, the big question will be do I transition back outside again, or focus on getting my pace back to where it should be on the treadmill.  I may do both - I have an eye on the Bayshore HM just 3 weeks from now.  I won't be running it fast, obviously, but I WOULD like to run it continuously.

Brooks Ghost 5 Miles: 4.00
Weight: 158.00
Total Distance
4.50

I decided to hit the road today, and I think it was a good choice.  I ended up running 4.5 miles continuous.  Although the hamstring was tight throughout, there was no pain.  Maybe 'on the edge' of pain for the final half mile, but that's it.

I tried to keep the pace ultra slow, and did a good job of that:  splits of 9:36, 9:36, 9:42 and 9:36.  I really concentrated on my form and made sure to avoid all the potholes, depressions, cracks - basically anything that would throw off my stride.

So, I'm hopeful I can continue this trend, and slowly increase my distance and pace.  More hopeful for sure than I was a week or two ago.

Brooks Glycerin Miles: 4.50
Weight: 158.50
Total Distance
4.50

Same distance as yesterday, but faster.  Ran my mile splits at 9:12, 9:12, 9:09 and 8:55.  Same tightness as yesterday, but it seemed to feel better as I went and I felt stronger at the finish.  So, more hopeful signs.  It's exactly one month since I strained the hamstring.  My physiotherapist tells me it can take 8 - 12 weeks before the healing is complete, but I'm just glad to be moving.  I won't break any speed records at the Bayshore Half two weeks hence, but at least I'm confident now I'll be able to run it.

Brooks Glycerin Miles: 4.50
Weight: 159.00
Total Distance
6.00

Went the full 6 mile route today - the same one I injured myself on 4 weeks ago.  

My average pace was 8:58/mile, and pretty consistent at that.  The tightness is still there.  And, although I felt a few 'twinges' along the way, there was no pain during or after this run.

I think I'll maintain this pace and focus on increasing my mileage over the next few weeks.  Still need time for the healing to continue.

Brooks Glycerin Miles: 6.00
Weight: 158.00
Total Distance
4.50

I think I got a little too excited after yesterday's run, and I planned on running 7 miles today.  Didn't happen.

I felt great for the first 2 miles and ran 8:49 and 8:42 splits.  But then a long uphill - not steep, but still - I think caused some hamstring tension.  I slowed to a 9:10 mile and then a 9:26 mile.

At that point, I stopped to stretch and then ran another half mile, and then had to stop.  I walked a half mile and tried to start again, but could not.  Unfortunately, that left me over 2 miles to walk home.  Fortunately, walking does not cause any pain.

So, I'll wait and see how I feel tomorrow.  I may just keep run runs in this range for now, or I may even hit the spin bike tomorrow and try for a longer run on Saturday.  We'll see.

 

Brooks Ghost 5 Miles: 4.50
Weight: 157.50
Total Distance
0.50

I was pretty sore starting out, so decided to play it safe and run a route close to home.  Good thing.  After just over a half mile, I had to stop running.  I guess I just pushed too hard yesterday.  Lesson learned.

So, I came home and hit the spin bike for 45 minutes.  I may do the same tomorrow, depending on how things heal up today.

Brooks Glycerin Miles: 0.50
Weight: 158.00
Total Distance
5.00

I wasn't sure what to expect after yesterday's bad experience, but I started off feeling better than yesterday, and decided to take the 6 mile loop.  At it's furthest point from my house, it's about 2 miles, so not bad if I had to walk it.

I started off ulta slow, and decided to walk a quarter mile after each mile split.  I just wanted to see how my hamstrings would react.  This seemed to work, and I got a bit faster and a bit more confident as I went, and ended up doing the entire loop, so a total of 5 miles running.  My mile splits were:   9:51  9:49  9:41  9:29  and  9:29.  Like I said, ultra slow.

That's a bit deceptive though, as I seemed to stiffen up after each walking segment and when I started to run again, it was at a really slow pace.  By the second half of each mile, however, I was running around 8:30.

Same tightness thoughout, although no significant pain.  What is really noteworthy is that the tightness seems to have moved up higher - it has been on the lateral side just above my knee, but now is more in the middle about half way between my knee and my glute.  I'm hoping it will keep going up and then out!

Brooks Glycerin Miles: 5.00
Weight: 158.00
Total Distance
5.00

Late run for me; I had to bring my Vulcan in to the garage for a service first thing this morning, and didn't get back home until late afternoon.  Also had physio this morning.

So, ran 5 continuous.  I'm not pleased that I can still feel that pressure in my hamstring though.  After 5 weeks, you'd think it would be completely gone by now.  I guess I need to be more patient.  Ran the 1st three miles at around a 9:15 pace, and the last two at 8:45.

Brooks Glycerin Miles: 5.00
Weight: 158.00
Total Distance
5.00

First time I've run twice within 12 hours - was a little nervous about it, but decided to take it slow and see how the hamstring felt.

Although it was tight throughout, I think it actually felt better than last night.  I ran my 1st mile at 9:38 and my last mile at 9:00, with my speed gradually increasing throughout - average pace of 9:19/mile.

So, I'm still cautiously optimistic.  Would love to have that tightness go away.  And the hamstring is still painful when pressed.  However, I hope to run 5 miles every day this week.  Still no speedwork on the horizon for a while though.

Brooks Glycerin Miles: 5.00
Weight: 158.00
Total Distance
6.00

I started off slow and thinking I'd go 5 miles.  I'm in Ottawa tomorrow for the March for Life and want to run 8 miles there on the beautiful trails along the Rideau Canal.  But as soon as I started, I noticed I had no tightness in my hamstrings at all.  First time in a long time.

So, at mile 4 I made the decision to go for 6, and I pushed the pace a bit.  Over all, my average pace was 9:01.  I ran 9:21   9:12   8:59   8:39   8:53 and 9:04.

There was some tightness for the final 2 miles, but not as bad as it has been.  More of a reminder that I need to be cautious and not push it too hard just yet.

This is the most hopeful I've been in weeks.

Brooks Glycerin Miles: 6.00
Weight: 157.50
Total Distance
8.00

This is yesterday's run report, as I didn't get home from Ottawa until almost 11 last night.  

A beautiful morning, and I always love the ottawa trails along the Rideau Canal.  I started near the locks downtown where I was staying, and ran to Dows Lake and back.  8 miles in total.

Good News!!!  My hamstring was not an issue.  Very slight tightness, and it got no worse as I went.  I could have gone further, but thought it best to not push it.  In fact, I'm going to rest today and try for a 10 miler (maybe 11) tomorrow.  Then the Bayshore Half is just a week away.

I took it easy on the speed.  My splits:

9:21  8:57  9:07  9:01  8:56  8:37  8:43  and  9:04, for an average pace of 8:58 and a running time of 1:11:54.

I have physiotherapy this afternoon and I believe it will be my final one, although for sure I'll be keeping up with my own strength routine for the hammies, and I know I need to be very careful going forward so as not to reinjure them.  I have no plans for speedwork any time soon.

 

Brooks Ghost 5 Miles: 8.00
Weight: 158.00
Total Distance
11.00

Success!  No pain and no tightness at all in my hamstrings either during or after the run.  Total run time was 98 minutes, for an average pace of 8:56.  I'm very happy with the results.  It has been over 5 weeks since my injury, so it's great to be back to where I was.

The 5 weeks of reduced training shows though.  I was very fatigued by the end.  But I did it, and now I have the confidence to run the Bayshore Half next Saturday.

Just a few weeks ago, I planned on walk/running it in 3 hours.  Now I'm aiming to come in  under 2 hours.  Nowhere close to my PR, but I'm going to just think of this as a training run for Chicago, and go out to enjoy the scenery.

I'm leaving early Monday for London, Ontario, and so won't be able to blog any of my runs until I get back home after the Bayshore event.

 

Brooks Ghost 5 Miles: 11.00
Weight: 157.50
Comments
From Tom K on Thu, May 21, 2015 at 18:45:28 from 174.58.54.215

Once again, I've missed a lot of what's going on around here. Sorry about that, glad you're feeling better, and good luck in your race!

Total Distance
6.00

I was in London, Ontario all week, and so did my runs along the wonderful trails on the Thames river.  Very nice for running.

Six miles on Tuesday, Wednesday and Thursday.  No pain issues at all, and I started to push the pace a little.

Today I ran in 50:06, beginning with 8:55 and ending with 8:00/mile.

Mizuno Wave Sayonara Miles: 6.00
Weight: 0.00
Total Distance
6.00

6 miles in 48:37, so picked up the pace from yesterday.  Averaged a pace of 8:05/mile, with  my fastest ones being 7:41.

Mizuno Wave Sayonara Miles: 6.00
Weight: 0.00
Total Distance
6.00

Ran a bit slower today, only because I pushed it yesterday, and because my Half Marathon is the day after tomorrow.  Ran the 6 miles in 50:24, with an average pace of 8:23/mile.  

Mizuno Wave Sayonara Miles: 6.00
Weight: 0.00
Race: Bay Shore Half Marathon (13.1 Miles) 01:42:36, Place overall: 217, Place in age division: 18
Total Distance
13.10

Well, it's over nine minues slower than my PR last year in Cleveland, but I'm ecstatic with the result, since I lost 6 weeks of training due to the hamstring injury, and just a few weeks ago, I would have been happy to walk/run this race in under 3 hours.  Even a couple of weeks ago, I would have considered anything under 2 hours as being great.  So, I'm pleased.

After the 3 six mile training runs on Tuesday, Wednesday and  Thursday, my confidence went up.  No pain and not even any tightness.

I stayed in a hotel over an hour's drive away, so was up at 4am, and driving by 4:30.  Arrived in Traverse City by 5:45 and jumped on a bus to the starting line with all the other runners.  About a 30 minute ride, so that meant waiting in an open field for over an hour.  Fortunately, it was clear (but cold to start - frost on the ground until the sun came up).

I still wasn't sure how I would pace myself, but optimistically decided to place myself at the 8:00/mile pace line.  It turned out to be a very good choice.

The new route starts with quite a significant hill going up and then down.  They say it's 225 feet up, and then back down.  That is reflected in my splits, which are:

8:32  7:15  7:47  8:05  7:51  7:55  7:51  7:51  7:56  7:57  7:35  7:40  7:16 and my final kick lap was in 1:12 (actual distance ran was 13.19 miles, so that final lap was almost a complete lap - I wasn't paying a lot of attention to the tangents on this course.

Anyway, I never felt in any kind of distress at any point in the race.  I know I could have run it faster, but was more interested in running it without any discomfort, especially in my hamstrings.  The temperature and humidity were perfect, and the support along the course was excellent.  This is a fun race to do.  This gave me the confidence boost that I needed as I start to look at training for Chicago.  Based on this race, I decided to train for a 3:30 finish in Chicago.  I'm not aiming for a PR, but rather want to remain healthy and injury free as I prepare to tackle Boston next year.

Mizuno Wave Sayonara Miles: 13.00
Weight: 0.00
Total Distance
6.00

An easy 6 mile recovery run.  Consistent pace of 9:14/mile.

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

6 easy recovery miles; pace of 9:01/mile.

Brooks Glycerin Miles: 6.00
Weight: 159.50
Total Distance
6.00

6 easy miles;  9:14/mile pace.

Brooks Ghost 5 Miles: 6.00
Weight: 159.00
Total Distance
8.50

8.5 easy miles at a 9:17/mile pace.

Brooks Ghost 5 Miles: 8.50
Weight: 159.50
Total Distance
5.00

5 easy miles; 9:00/mile pace.

Afternoon run, as I wasn't too sure about my left knee this morning.  It starting to ache last night - sort of out of the blue.  I iced it, stretched my quads, and took ibuprofin, and it felt fine this morning, but I didn't want to test it so close to the start of my Chicago marathon training program.

Anyway, it's such a gorgeous day, I decided to try it out on an easy run.  Glad to report:  no pain, stiffness, or any other issues.  Perhaps more than anything a gentle reminder that at my age, you can't afford to skip the daily stretching and foam rolling routine.

Brooks Glycerin Miles: 5.00
Weight: 159.00
Total Distance
6.00

6 easy miles; 9;07/mile pace.

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

6 easy miles; 9:07/mile pace.

Brooks Glycerin Miles: 6.00
Weight: 159.00
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
Total Distance
5.00

5 easy miles; 9:10/mile pace.

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

5 easy miles; 9:17 pace.

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

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

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

6 easy miles; 9:00/mile pace.

Brooks Ghost 5 Miles: 6.00
Weight: 160.00
Comments
From Tom K on Wed, Jun 10, 2015 at 17:29:14 from 174.58.54.215

Are you still on the treadmill?

From Theotokos on Thu, Jun 11, 2015 at 04:33:43 from 67.204.236.44

No, started running outside all the time at the beginning of April. The runs in my town are perfect for training for Chicago - not a hill in sight.

Total Distance
6.00

6 easy miles; 9:11 pace.

Brooks Glycerin Miles: 6.00
Weight: 159.50
Total Distance
6.00

6 easy miles; 9:17 pace.

Brooks Ghost 5 Miles: 6.00
Weight: 160.50
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
From Tom K on Sat, Jun 13, 2015 at 06:58:06 from 174.58.54.215

I lack the foam rolling discipline, too. Mine's gathering dust. Keep getting after it, man.

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
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
From Tom K on Wed, Jun 17, 2015 at 19:11:01 from 174.58.54.215

Man that's a great track workout. I don't know that I've ever done 12 reps of anything! Be safe on your road trip.

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
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
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
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
Total Distance
6.00

6 easy miles; 9:24 pace.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
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
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
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
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
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
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
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
From Tom K on Wed, Jul 01, 2015 at 19:38:54 from 174.58.54.215

Great splits, and great weather!

Total Distance
9.00

6 mile tempo run today, plus 3 miles to warm up and cool down.  Average pace was 7:52/mile.  That's a tad faster than what I'm planning on running in Chicago, but close enough to please me, especially since it did not feel at all difficult.

It was only 11C/50F, and was raining lightly, and so did not feel bad, even with the elevated humidity.

Brooks Glycerin Miles: 9.00
Weight: 160.50
Total Distance
6.00

6 easy miles today at a 9:02/mile pace.  No aches or pains or any other issues.  I had a massage for one hour on Monday, and she really worked hard on my legs - especially my IT band.  Felt great afterwards, and still does.

Cool morning though - just 6C/43F - although the sky is clear and the sun was nice and bright as it rose.  Canada Day was yesterday, and I stayed up later than usual to watch the fireworks.  Hopefully will catch a few winks later today.

Brooks Ghost 5 Miles: 6.00
Weight: 160.00
Total Distance
8.00

8 easy miles at a pace of 8:53/mile.  A bit faster than I intended, but it felt easy the whole time.

Just 11C/51F, and with  no wind it made for a good  run.

Brooks Glycerin Miles: 8.00
Weight: 161.50
Total Distance
8.00

8 easy miles; 9:10/mile pace.  Clear and cool morning - great for running.  13C/55F.

End of week four - 14 to go until Chicago!

Brooks Ghost 5 Miles: 8.00
Weight: 158.50
Total Distance
7.00

7 easy miles; 9:07 pace.  Another gorgeous sunrise as I ran west into it.  13C/55F with no wind - another perfect morning for running.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 160.50
Total Distance
7.00

My Monday speedwork session - 5 x 1000 with 400 recoveries.  Goal pace was 4:18/1000, and I decided to go a few seconds faster.

My splits were:  4:16  4:12  4:15  4:14  and  4:16.  So, bang on what I set for my goal.

6am early morning start, and it could not have been better.  Temperature was 13C/56F and there was no wind.  Humidity was recorded at 95%, but it was cool enough that it wasn't a factor.

All the splits went well.  The only potential issue is my left hip, which started to ache on the third split.  I'm not sure if it is the IT band, or if my bursitis has returned.  This is about the same place in the program where the bursitis hit me last year.  I'll monitor it closely.  I now know from experience that a cortisone shot is very effective, very quickly for the bursitis.  The only problem is getting it in a timely manner.  It took 3 weeks last year to arrange the appointment.  For sure I'll aim to move on it quicker this year.  Hopefully, unlike last year, it won't mean having to miss some training sessions.

Mizuno Wave Sayonara Miles: 7.00
Weight: 161.50
Total Distance
9.00

Six miles at tempo pace; 7:49/mile, with 3 miles warm up/cool down.

Cool morning - should have worn gloves as my hands went numb.  Just 8C/46F - pretty cold for July.  But there was no wind, and the rising sun against the blue sky was beautiful.  There was fog down by the Vermillion River section, so those 3 miles were kind of shrouded, but in an attractive sort of way.

No pain issues - this run felt great in every way.

Brooks Ghost 5 Miles: 9.00
Weight: 162.50
Total Distance
7.00

7 easy miles today; 9:06 pace.  Another beautiful morning - a bit warmer than the other day.  14C/57F with no wind.  All is good.  No aches or pains after yesterday's tempo run.

Brooks Ghost 6 Green Miles: 7.00
Weight: 162.00
Total Distance
6.00

6 easy miles; 9:10 pace.  Getting warmer, finally.  Still, only 13C/56F - but great for running.  Another gorgeous sunrise.

Brooks Ghost 5 Miles: 6.00
Weight: 160.50
Total Distance
12.00

Glad I'm an early morning runner - today will be our first 'hot' day in a very long time.  Going up to 30C/86F.  Finally.  My long run was early enough that it was only 15 - 18C/59 - 64F.  

Anyway, I ran the 1st 9 miles at an 8:32 pace and then picked it up for the final three miles:  8:00/7:39/7:29.

Everything felt fine throughout.  So, that's the end of week 5.  Thirteen weeks to go to Chicago!

 

Brooks Ghost 6 Green Miles: 12.00
Weight: 159.00
Comments
From Tom K on Sat, Jul 11, 2015 at 07:24:01 from 174.58.54.215

Just catching up. That is a solid week of running you've had! Well done.

Total Distance
6.00

6 very easy miles; 9:21 pace.  Stunning sunrise this morning through the haze.

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


Speedwork at the track this morning.  Scheduled for 4 x 1200 repeats at 5:12/split.  Ran actual splits in:  5:07  5:07  5:05  and  5:05.

Everything feels great.  This is pretty much the point in my training last summer where the injuries started to sideline me.  Of course, I decided to run 7 days/week last summer, which turned out to be a mistake.  I've also taken my speed down a notch this training cycle, and that seems to be helping.  We'll see how it goes over the next few weeks.

I'm heading out of town for a funeral today, so will do Wednesday's speedwork 'on the road' and report it when I get home Wednesday night.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
Total Distance
10.00

10 miles this morning in central "Lakes everywhere" Ontario.  My family is renting a cottage there for the week, and I was visiting (cut short, as I had to come home for a couple of funerals).

No matter.  I ran 7 of the 10 miles at tempo pace, which was a bit faster than my race pace.  So, averaged 7:42/mile.  Felt great, and always nice to run in a different place.  Rode my bike there and home, so I had a blast!

Brooks Glycerin 12 Miles: 10.00
Weight: 159.00
Total Distance
7.00

7 super easy miles; 9:11 pace.  

I'm tweaking my schedule a little bit this week so as to run a Half Marathon with my sister on Sunday.  It's her 1st one, and I decided to run beside her.  The pace will be much slower than what I normally run, but the mileage will be more than double what I'm scheduled for Sunday.

So, I added a mile today.  I'll run my scheduled 10 tomorrow.  And I'll cut down from 8 to 5 on Saturday.  Somehow, it will all balance out.  I hope.

Brooks Ghost 6 Green Miles: 7.00
Weight: 159.50
Total Distance
10.00

10 easy miles; 9:13 pace.  

Brooks Glycerin 12 Miles: 10.00
Weight: 160.50
Race: Massey Friendly Half Marathon (13.1 Miles) 02:28:04, Place overall: 74, Place in age division: 10
Total Distance
13.10

This will be an unusual race report, because it is more about my youngest sister - Cindy - who ran her 1st Half Marathon this morning.  I'm SO proud of her!  She made the decision to get herself into shape a couple of years ago, and has utterly transformed herself.  About a year and a half ago, she started to run.  Last year, I ran a mud run with her, and then her 1st 5k.  She ran her 1st 10k this year in May, and today her first Half.

The Massey course is flat and scenic, run along the Spanish River.  It started at 6:15 this morning, with temperatures at 17C/63F, and 99% humidity.  It gradually warmed up to 20C/69F by the end of the race, with humidity staying in the mid 90% range.

She knew I'd be running with her.  What she didn't know was that I'd be running beside her while holding a sign on a stick which read:  "Her 1st Half Marathon - Go Cindy Go!" with an arrow pointing down to her :)  Boy, she got LOTS of encouragement (by name) along the way from the other runners and from the volunteers at the aid stations.  It was great!

We both crossed the finish line in 2:28:14.  So, this was a very slow training run for me.  I'm going to have to make a few adjustments to my own training plan this week.  Although not a tough race, I was still on my feet for 2 1/2 hours, so I'm treating it as a long run and taking tomorrow off instead of running my repeats at the track (will move that to Tuesday).

But back to Cindy.  She did not have a specific pace in mind, but generally wanted to finish somewhere between 2:15 and 2:35.  And she did not want me to pace her, so I just let her choose the pace and ran next to her.  

She started off a bit too fast, as all of us tend to do, and it cost her later on.  She had to make one porta potty stop (I did too), and she really struggled over the final 3 miles, and had to walk off and on.  She was feeling nauseous at that point, and wasn't sure if she was going to be sick.  But she toughed it out, and ran the final half mile and a bit.

Her mile splits (she was running them in km, but I was measuring in miles):

1 - 10:04     2 - 9:41     3 - 10:31     4 - 10:34     5 - 11:03     6 - 10:37     7 - 10:58

8 - 10:55     9 - 11:18     10 - 11:30     11 - 12:00     12 - 12:52     13 - 11:33

Final .1 - 2:08.    Overall Average = 11:01/mile.

My watch automatically stopped timing at her bathroom break, and so my time shows her running the race in 2:25:42 (and she had to wait a minute for the porta potty to be available).   So, she lost 2 1/2 minutes there.

Overall, I think she did great.  And I have a sneaking suspicion that she will not only keep running, but that a full marathon might be on her agenda at some future date.  

Go Cindy Go!!!  :)

Brooks Glycerin 12 Miles: 13.00
Weight: 0.00
Comments
From Tom K on Sun, Jul 19, 2015 at 15:46:32 from 174.58.54.215

The sign is great! Go Cindy Go!

Total Distance
9.00

Speedwork at the track today.  I'm glad I moved it from yesterday, as I needed that day off after the Sunday Half.

Last year, this is the workout where it all fell apart.  Injuries - time off from training - spin bike - etc.  Not this year.  I nailed it and I feel great!

Today's workout was a progressive step.  7 sets consisting of 400/800/1200/1600/1200/800/400.  My pace is set at a 7 minute/mile.

I ran my splits slightly faster than pace, and felt strong at the end of each one, so I'm pumped.  My splits:

400 - 1:44     800 - 3:25     1200 - 5:07     1600 - 6:44     1200 - 5:02     800 - 3:21     400 - 1:38

So, I actually ran faster towards the end.  All seems well - a few minor aches I'm watching, but just normal stuff.  Nothing that would indicate overtraining, overstress, or impending doom.  So all is good one third of the way through my training program.

Since I moved my speedwork to today, I'll run easy tomorrow and run my tempo workout on Thursday instead.

Brooks Ghost 6 Green Miles: 9.00
Weight: 162.00
Total Distance
7.00

7 easy miles; 8:56 pace.  Felt good - no lingering effects from yesterday's track work.  A gorgeous morning, and just 12C/53F.  Perfect for running.

Brooks Ghost 5 Miles: 7.00
Weight: 160.50
Total Distance
10.00

Tempo run; pace of 7:47/mile.  A bit faster than goal pace, so I'll have to tone it down a bit going forward.  Still, I felt strong throughout - sure didn't feel like I was pushing it.

Started to practice eating on the run today.  A jelly bean every km, which mimics my marathon plan of a chew every km.  Just to get in the habit, and to get my stomach used to the carbs while at race pace.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.00
Total Distance
8.00

8 easy miles; 9:17/mile pace.  Beautiful morning for running - 15C/59F with no wind or humidity.

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.50
Total Distance
14.00

14 mile long run.  Nailed my goal pace at 8:33/mile for the 1st 11 miles, with no more than 2 seconds variation up and down from that.  I'm getting better at pacing myself, it seems.

Then did the "1-2-3 go" technique and opened it up a bit for the final 3 miles, and ran those in 7:38, 7:33 and 7:13.

I felt strong throughout.  It was warm (for me) at 18C/65F and with humidity at 95%, but there was a gentle breeze which felt good on the face.

Five minutes after getting home, the skies opened up and it is now raining quite hard, so I just missed that.

Brooks Glycerin 12 Miles: 14.00
Weight: 159.50
Total Distance
6.00

6 super easy miles; 9:20/mile pace. 

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
Total Distance
7.00

Speedwork at the track this morning.  3 x 1600.  I ran my three splits as follows:

6:49  6:41  and  6:44.  My training program called for 7:00/miles, but I've been upping the pace of my workouts a little, so I'm very happy with the splits and how I felt running them.

I never even ran this workout last year due to injuries, so I'm doubly happy with today's workout.

It's going to be a hot one today!  Going up to 31C/88F today.  It was 19C/66F during the run, with no wind, so I'm glad I ran early today.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
Total Distance
10.00

Tempo run today.  7 miles at 7:40/mile average.  That's a bit faster than I wanted; I was aiming for the 7:45 - 7:49/mile range.  The last 2 miles pulled down the average, as I ran them at 7:35 and 7:32.  The other splits were actually pretty close to my goal.

Hot running, at least for me.  22C/72F.  Still, the pace felt comfortable throughout.  I never felt like I was pushing it.

Looking at my training times, more and more I'm thinking of joining the 3:25 pace group in Chicago, rather than the 3:30 group.  As long as I remain injury free, and the conditions in Chicago are right, there is no reason why I shouldn't be able to shave a few minutes off my PR from last fall.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.50
Total Distance
6.00

6 miles easy; 9:02/mile pace.  A bit cooler today - just 16C/61F.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
Total Distance
10.00

10 easy miles; 9:05/mile pace.  Again, a beautiful cool morning.  Clear sky.  No wind.  Just 13C/56F.  Best of all - no pain and no sign of injury anywhere!

Brooks Ghost 6 Green Miles: 10.00
Weight: 160.50
Total Distance
10.00

10 easy miles; 8:55/mile pace.  Beautiful, clear morning - just 12C/54F.  Heavy down pour yesterday afternoon, so everything is fresh.  No issues - all is going well.

8 weeks down ... 10 to go until Chicago!

Brooks Glycerin 12 Miles: 10.00
Weight: 160.00
Total Distance
8.00

8 easy miles; 9:19/mile pace.

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

Speedwork at the track this morning.  6 x Yasso 800's with a 400 recovery in between.  Aimed for at 3:25 split.  Came in just a little faster, with the splits being:

3:22  3:21  3:19  3:22  3:21  and  3:20.

So, I'm happy with the results and how it felt running it.  The weather was perfect - clear, sunny, virtually no wind, and just 17C/62F.

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.00
Total Distance
11.00

8 miles at tempo pace; 7:47/mile.  Again felt strong throughout and was able to nail every split to within a couple of seconds either way.

Brooks Ghost 6 Green Miles: 11.00
Weight: 159.50
Total Distance
7.00

7 easy miles; 8:55/mile pace.  Cool morning - just 9C/48F.  But great for running.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 160.00
Total Distance
8.00

8 miles easy run; 9:10/mile pace.  

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.00
Total Distance
15.00

15 mile long run.  The Hanson Program calls for a pace 40 seconds slower than race pace.  For me in Chicago, that is 8:29/mile.  I ran the 1st 12 miles at a pace of 8:27/mile, so pretty much bang on my goal pace.

The final three miles, I picked it up and ran those mile splits at:  7:22  7:04  and  6:50, so I smoked the final three.  

There were no challenges of note in this run.  I felt great throughout and had no pain issues.  I ate just one GU and drank Gatorade with some water.

The temperature was only 15C/59F and humidity was in the mid 80's, so just a perfect running day.

So, I'm officially half way through my Chicago Marathon training program.  9 weeks down; 9 weeks to go.

Brooks Glycerin 12 Miles: 15.00
Weight: 159.50
Comments
From Tom K on Sat, Aug 08, 2015 at 07:47:06 from 174.58.54.215

Wow that is a fantastic morning!

Total Distance
6.00

Super easy slow miles; 9:17/mile pace.  My legs are a little heavy after yesterday's workout, but all systems are still good to go.

I'm going on my annual retreat this week, and so won't have access to a computer.  I'll still be running every day, and so will catch up with all my entries next weekend when I get home.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 161.00
Total Distance
7.00

Speedwork at the track.  My final session.  Hurray!

I'm on retreat this week, and so went to the University track, which was only a 10 minute drive from my retreat house.  It was a humid 17C/63F with a light rain to start, which became a steady rain and then a downpour.  I was soaked through by the half way point.  Oh well.

This track was just refurbished, so I got to run on a nice rubberized track instead of the gravel one I have been using.  No weeds growing in it!  And all nicely painted lines - even color coded.  Nice.

Anyway, it was too dark to see my watch at the beginning, so I just ran according to how I felt.  I guess I felt too good, since my splits should have come in around 6:50, and I ran the 3 x 1 mile splits at:  6:36  6:30  and 6:31.

So, a great effort for my final speed work session.  And no black bears to be seen (there have been a LOT of them around this year).

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
Total Distance
10.00

I was supposed to run a tempo workout today, but after my 2 mile warm up, I realized that was not going to happen out here in the lakes region of Sudbury.  WAY too many hills - and steep!  I mean, I could hardly run up them, my legs felt like rubber at the top, and then it was just too steep to run down them without braking all the way.  Not good for a tempo run.  There were virtually no flats.

So, I decided to make this an unscheduled hill workout, and to run my tempo run at the track on Friday.  I can get away with that, since I don't have a long run to do this week.

The morning itself was great - just 12C/53F and dry.  I ended up running an average pace of 9:02/mile, but that was hardly consistent throughout.  So, I guess I got in my hill work, even though I'm training for the pancake flat Chicago course.

Brooks Glycerin 12 Miles: 10.00
Weight: 0.00
Total Distance
6.00

6 easy miles on that hilly route again.  At least this time I knew what to expect.  Kept a pace of 9:20/mile.  Just 11C/52F.  Getting hot this weekend, however.

Brooks Ghost 6 Green Miles: 6.00
Weight: 160.00
Total Distance
11.00

Okay, back at the track for my tempo workout that I switched from Wednesday.  I figured I should be able to keep my pace a lot easier on the track, and I did a decent enough job of it, running an average pace of 7:43/mile.

44 laps around the track did not appeal to me, but it ended up not being that bad.  It was 17C/63F, but with 100% humidity, so I was soaked by the end.  Very foggy/hazy too.

Anyway, this was a smart move coming to the track - it was nice to avoid those hills.

 

Brooks Glycerin 12 Miles: 11.00
Weight: 160.00
Total Distance
10.00

10 miles easy pace - 9:07/mile.  It's not too bad yet, but will get pretty hot (for us) later today and tomorrow.  So good to get the miles in early.

I got back from my retreat yesterday, and right into work - wedding rehearsal last night and an emergency trip to the hospital to see a dying parishioner.  So, I just now got caught up with all my blog entries from the last week.

It's nice to be back on my familiar running route.  10 weeks of training is now complete - just 8 weeks to go until the Chicago Marathon.  And all systems are firing on 'go'!

Brooks Ghost 6 Green Miles: 10.00
Weight: 160.00
Total Distance
8.00

8 easy miles; 9:13/mile pace.  Warm morning - 18C/65F with 98% humidity.  I felt a little sluggish, but overall was fine.  

Tomorrow will be my first 'strength workout' - mile repeats at 10 seconds/mile faster than race pace.  These will take the place of my speedwork for the remainder of my training program.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 160.00
Total Distance
11.00

11 mile 'strength' workout, which will replace all my Monday speedwork sessions from here on in.  In the Hanson's program I'm using, the strength workouts are 1 - 3 mile repeats at a pace 10 seconds faster than race pace, with a short recovery in between.  The repeats will always add up to 6 miles distance, and the total distance will always be 11 miles.

I've set my race pace goal at 7:49/mile (going to join the 3:25 pace group and go for a PR).  So, I've been training at a slightly faster pace of 7:45/mile, meaning I was aiming today for around 7:35/mile pace.

So, I ran 6 x 1 mile repeats with 400 recovery.  My splits came in at:

7:35  7:34  7:27  7:27  7:24  and  7:23

So, overall I'm pleased, although I do have to watch it that I don't go too fast.  The benefits of this workout come at the prescribed pace.  I tend to speed up at the end of all my workouts.  Still, a good 1st effort.  Six of these Monday sessions to go!

Oh, and all that in our hottest morning of the year.  It was 21C/70F with 90% humidity.  I realize this is not 'hot' for a lot of runners further south, but for this Northern boy - it was downright steamy out there today!

 

Brooks Glycerin 12 Miles: 11.00
Weight: 158.50
Total Distance
11.00

11 mile Tempo Run at a pace of 7:46/mile.  It was hot for us:  19C/66F with 99% humidity.

Brooks Ghost 6 Green Miles: 11.00
Weight: 158.00
Total Distance
7.00

7 easy miles at an 8:53/mile pace.

It was raining so hard this morning during my normal run time that it was hard to see.  With the crazy morning commuters around here, and knowing I was free a bit later, I decided to make today a late morning run.  It seemed to have worked well.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 159.00
Total Distance
8.00

8 miles at an easy 9:02/mile pace.  The mini heat wave broke, so it was a pleasant 12C/53F.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 159.00
Total Distance
16.00

16 mile long run today.  Paced it at 8:25/mile for the 1st 13 miles, and then let it go for the final three and ran them at 7:31  7:13  and  6:39.  I felt great throughout and have no aches or pains to speak of, other than the come and go arthritic pain in my hip which I'm quite used to by now anyway.

I did have to make one unscheduled stop around mile 9 to take care of some 'business'.  I didn't think I could make it home otherwise, and this was my only chance to stop before I hit a residential area.  Chalk it up to the fact my garden is producing really well, and so I've been loading up on fibre foods lately.  

Brooks Ghost 6 Green Miles: 16.00
Weight: 159.00
Total Distance
6.00

6 super easy miles - 9:15/mile pace.  Legs a little heavy after yesterday's long run, but not too bad.  It was only 15C/59F, but the 97% humidity made it feel heavy.

The Chicago Marathon is 7 weeks from today.

 

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
Total Distance
11.00

Strength workout - 4 x 1.5 miles with 800m recovery.  I nailed every repeat at 7:33/mile, and felt strong throughout.  A light mist fell off and on between bouts of sunshine.  A good morning for running.

Brooks Glycerin 12 Miles: 11.00
Weight: 158.50
Total Distance
12.00

9 miles tempo (race pace) run, plus warm up and cool down miles.  Nailed my tempo pace of 7:45/mile.

Brooks Ghost 6 Green Miles: 12.00
Weight: 158.00
Total Distance
6.00

6 easy miles run at a 9:00/mile pace.

First really chilly morning in a long time; just 7C/44F.  No wind, however.  I'm glad I went with the long sleeved shirt and the gloves today.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 157.50
Total Distance
10.00

10 easy miles; 8:58/mile pace.  Warmer than yesterday's chilly run - 13C/55F with no wind.  Very nice.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.00
Total Distance
10.00

10 easy miles; pace was 9:04/mile.  12 weeks down ... 6 more to Chicago.

Hoka - Rapa Tarmac Miles: 10.00
Weight: 157.00
Total Distance
8.00

8 easy miles; 9:01/mile pace.

Beautiful morning:  17C/63F.  That is the forecast low for every day this week, so great for running.

Had a close encounter with a black bear today on mile 7 of my run.  There are a LOT of bears in town this year because of the blueberry failure.  They are hungry.  I've not seen one this year, but sure have seen lots of scat on the trails.

Anyway, the one mile trail section I run nearly every day goes behind a row of houses on one side, and bush on the other.  I guess I startled this bear as I passed it as it was rooting through someone's garbage can.  It made a very loud racket with cans crashing which was loud enough to stop me to look back.  The bear ran out of the yard and onto the trail, just 90 feet behind me.  Not the biggest I've seen, but sure not a cub either.

Anyway, we both turned and ran in opposite directions, which was great news because not even Usain Bolt could outrun a black bear!

Hoka - Rapa Tarmac Miles: 8.00
Weight: 158.50
Comments
From Tom K on Sun, Aug 30, 2015 at 08:13:46 from 174.58.54.215

That is crazy! Keep safe, man.

Total Distance
11.00

3 x 2 miles "strength pace" (about 10 seconds or so faster than race pace), with 800 recoveries.

My mile splits were:

7:34  7:31               7:31  7:26               and             7:31  7:27.

This felt easy enough, and I had to really watch that I kept the pace from picking up - forced myself to slow down a few times.  

And no bears today!

 

Mizuno Wave Sayonara Miles: 11.00
Weight: 156.00
Comments
From Tom K on Mon, Aug 31, 2015 at 08:27:43 from 66.87.123.94

That's some quick bear-free running! You are on a roll.

Total Distance
12.00

Tempo (race pace) run this morning.  Finished with an average pace of 7:40/mile; a bit faster than I wanted, but I'll take it.

Incredibly humid.  99% with a heavy fog.  Just 19C/65F, but that humidity made this cold weather runner have to push it a bit.  I was drenched by the end.

Brooks Ghost 6 Green Miles: 12.00
Weight: 158.00
Total Distance
7.00

7 easy miles; 8:52/mile pace.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 159.00
Total Distance
8.00

8 easy miles; 9:00/mile pace.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 157.50
Total Distance
16.00

16 mile long run today.  Aimed for an average pace of 8:25/mile.  Pretty much nailed it at 8:24/mile for the 1st 13 miles, then pushed it for the final three miles and ran those at:

7:09  6:55  and  6:50.

Went with just water, GU and chews today, to imitate what I plan on doing during the Chicago Marathon.  All systems seem to be a go.  I've never gone this deep into a training program without any injuries or aches and pains that required ibuprofin.

13 weeks down; five to go.

Brooks Glycerin 12 Miles: 16.00
Weight: 157.00
Total Distance
6.00

6 easy recovery miles; 9:10/mile pace.  Legs a bit heavy today after yesterday's long run, but no aches or pains.  

It's 19C/67F with 97% humidity, and I felt it.  Sure hope it's a cool race day in Chicago!

Hoka - Rapa Tarmac Miles: 6.00
Weight: 157.00
Total Distance
11.00

'Strength' workout this morning - 2 x 3 miles with a 1 mile recovery between.

A bit faster than I was supposed to go.  Splits were 7:29 7:23 and 7:28 for the 1st set, and for the second set were 7:31 7:23 and 7:19.

Had a black bear cross the road in front of me at the half mile mark.  

And it was HOT (for me, at least).  Probably the hottest run I've had all year.  It was 22C/71F with 95% humidity, making it feel like 29C/85F.

It started to rain pretty hard during my 1st set, let up a bit during my recovery run, and then opened up again for my second set.  So, I was drenched when I got home.  Had to dodge big puddles along the way.

However, all that being said, I felt strong throughout and am happy with today's work out.

Brooks Glycerin 12 Miles: 11.00
Weight: 157.50
Total Distance
12.00

Tempo pace run today.  Nine miles at 'race pace', plus warm up and cool down.  Goal was an average 7:45/mile pace, and I nailed it.  Very happy.  Saw a skunk at mile 2 on the road in front of me - gave it a very wide berth!

Brooks Ghost 6 Green Miles: 12.00
Weight: 158.00
Comments
From Tom K on Thu, Sep 10, 2015 at 07:12:51 from 66.87.123.171

Dude, good stuff here. Well done.

Total Distance
6.00

6 easy miles at an average 8:55/mile pace.  Starting to cool down now - just 13C/55F - but perfect for running.  Gorgeous sunrise this morning.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 157.00
Total Distance
10.00

10 easy miles; 8:53/mile pace.  No bears or skunks today, but I got chased by a dog.  Had to use a rock to get rid of it.  Starting to run with a light now, as it's quite dark out when I start off.

Brooks Ghost 6 Green Miles: 10.00
Weight: 157.00
Total Distance
10.00

10 easy miles; 9:05 pace.  First frost - was 4C/40F.  Wore long sleeves and running pants for the 1st time this season, along with gloves.  But it felt great running.  End of week 14; 4 weeks to race day.

Hoka - Rapa Tarmac Miles: 10.00
Weight: 155.50
Total Distance
8.00

8 easy miles to start what will be the longest week of my training cycle.  8:48/mile pace.  Not quite a chilly as yesterday - 7C/45F with no wind - perfect for running.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 155.50
Total Distance
11.00

Strength workout today:  3 x 2 miles at around 7:30/mile pace with 800 recovery.

Ran the mile splits at 7:28 7:27 7:25 7:24 7:27 7:24

It felt awesome - at no point did I feel like I had to push it.  In fact, I kept having to slow myself down to keep on pace.  Especially at the end of my second split, I felt really in the groove - like I was floating over the ground.  A great workout.

Cool morning at 8C/46F, but no wind.  And I started off a little later than usual, so the sun was just up and it was a bright, clear morning.

Brooks Ghost 6 Green Miles: 11.00
Weight: 155.50
Comments
From Tom K on Tue, Sep 15, 2015 at 06:48:40 from 66.87.123.112

That is really great. Floating over the ground - fantastic!

Total Distance
13.00

10 miles at Tempo Pace:  7:44/mile.  All is good.  Managed to keep the pace pretty even throughout the 10 miles.

Brooks Glycerin 12 Miles: 13.00
Weight: 156.50
Total Distance
7.00

7 easy recover miles; 8:56/mile pace.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 155.50
Total Distance
8.00

8 easy miles; 8:51/mile pace.  

Hoka - Rapa Tarmac Miles: 8.00
Weight: 156.00
Total Distance
16.00

A rain day, with some wind gusts to make it a bit more of a challenge.  15C/58F with 99% humidity and kind of yucky, but I haven't had many rain runs this year, and I didn't mind this one too much.

I kept an average pace of 8:23 over the 1st 13 miles, and then picked it up for the final three and ran those at 7:25 7:14 and 6:46.  I was pretty much soaked through by the end, but happy - everything seems to be clicking just right. 

This was my longest mileage week.  15 weeks of training down, with 3 to go until Chicago.

Brooks Glycerin 12 Miles: 16.00
Weight: 154.50
Total Distance
6.00

6 easy miles; 9:05/mile pace.  

Passed a black bear again along that wooded stretch.  It was 30 feet away in a creek with its head down - maybe drinking - and didn't notice me until I passed it.  Ran the other way (both of us).

It was only 6C/42F, but no wind and 99% humidity with a misty fog, and so it didn't feel that cold.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 156.50
Total Distance
11.00

Strength workout today; 4 x 1.5 mile splits.  I ran each of those splits at an average 7:27/mile.  I was actually pleased to hit them all bang on, even though I had to deliberately slow down at the end of my final split to hit it.

Heavy fog this morning.  Since it's my day off, I waited until the sun came up before running in order to avoid running in the dark with crazy commuters.  Note to self:  the commuters in daylight are just as crazy!

Brooks Glycerin 12 Miles: 11.00
Weight: 157.00
Total Distance
13.00

Ten miles at Tempo Pace - 7:42/mile average.  I was able to keep it there steady throughout.  This was my second last "something of substance" run before Chicago.  All systems are go!  I'm feeling a bit of the cumulative fatigue, but nothing serious and no sign of injury.

On Monday, I submitted my registration for Boston and my qualifying time was verified.  I learned later that day that registrations are up 15% this year - and that only 5,000 spots remained for those of us mere mortals who exceeded our qualifying time by 5 minutes or less.  So, I'm on pins and needles for a week or so as I wait to see if beating my BQ time by 1:52 was enough to get me in.

Brooks Ghost 6 Green Miles: 13.00
Weight: 155.50
Total Distance
6.00

6 easy miles at a 9:00/mile pace.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 154.50
Total Distance
10.00

10 easy miles at an average 8:53/mile pace.

Hoka - Rapa Tarmac Miles: 10.00
Weight: 154.50
Total Distance
10.00

10 easy miles; 8:45/mile pace.  This felt easy.  No pains or aches of any sort.  Nice.  16 weeks down ... 2 weeks to Chicago!

Brooks Ghost 6 Green Miles: 10.00
Weight: 154.50
Total Distance
8.00

8 easy miles; 8:56/mile pace.

10C/50F with a bit of fog, but no wind.  A gorgeous moon set around 5:30.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 155.50
Total Distance
11.00

6 x 1 mile with 400 recoveries.  Ran all six 1 mile splits at 7:26.  One more tempo run on Wednesday - everything else is easy.

Watched the gorgeous moon rise as I rode my bike back from my sisters camp last night - was riding due East, so had a perfect view the whole time.  Too bad the clouds rolled in before the total eclipse - I got to see just a quarter bite taken out of the moon before then.

Brooks Glycerin 12 Miles: 11.00
Weight: 155.50
Total Distance
13.00

10 miles at Tempo Pace:  7:41/mile.  This was my last 'SOS' workout - taper begins now and runs will all be easy paced for the next 10 days.  My best training cycle ever - no injuries of any sort.  Bring on Chicago!

Unfortunately, received my rejection letter from Boston today - missed the cut off by 36 seconds.  I sure didn't anticipate that a year ago, but I was ready for it the last 2 weeks when so many people applied for Boston.  I know I ran a good race in Hamilton last Fall, and so have nothing to be ashamed of.  And I plan on leaving no doubt in Chicago as to beating whatever cut off is set for 2017 in Boston.

The good news is:  I don't have to change the name of my Blog for another year!

Mizuno Wave Sayonara Miles: 13.00
Weight: 154.00
Comments
From Tom K on Thu, Oct 01, 2015 at 14:35:10 from 66.87.122.29

Cut off was qualifying minus 2:28? That's crazy! It seems unreaonable. Keep the positive attitude. You are ready.

Total Distance
7.00

7 easy miles in the morning frost.  Brrrr.  8:45/mile average pace.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 154.00
Total Distance
8.00

Another frosty morning - just 2C/36F.  But clear and a gorgeous sun rise.

8 easy miles; 8:51/mile pace.

Hoka - Rapa Tarmac Miles: 8.00
Weight: 155.00
Total Distance
8.00

8 easy miles; 8:56 pace.  

Just 6 mile runs now until race day a week from tomorrow.  Long range forecast looks like excellent running temperatures in Chicago - just need to kill that wind.

Brooks Ghost 6 Green Miles: 8.00
Weight: 155.50
Total Distance
6.00

6 easy miles; 8:56 pace.  Light rain and cool; wore my race day stuff one last time.  All is good.

Brooks Ghost 6 Green Miles: 6.00
Weight: 154.00
Total Distance
5.00

5 easy miles; 8:56 pace.  

This will be my last report until I get home from Chicago on October 16th.  I leave tomorrow - a 2 day drive.  Tomorrow is a rest day.  Wednesday (in Grayling), Thursday & Friday (in Chicago) are all 6 mile easy run days.  Saturday just 3 miles.

I'm joining the 3:25 pace group in the marathon.  If I just stick with them, I'll have a PR and another BQ (hopefully enough to make the cut off this time).  But I'm hoping I can pick up the pace in the final 3 miles or so and come in around 3:23.  That's my 'plan A' goal.

Full report when I get home.

Brooks Ghost 6 Green Miles: 5.00
Weight: 156.00
Comments
From Tom K on Wed, Oct 14, 2015 at 17:53:45 from 66.87.123.188

The suspense.

Total Distance
6.00

Drove as far as Grayling, MI yesterday.  No really great place to run, so did 4 'laps' of a 1.5 mile route which took me down a dead end road in the pitch black, back to my hotel and around the parking lot.  Good enough to get my 8 miles in, which I ran at a 9:01 pace.

Brooks Glycerin 12 Miles: 6.00
Weight: 0.00
Total Distance
6.00

Made it to Chicago last night.  I'm staying in a nice apartment in the West Garfield area which I'm renting through AirBnB.  It's inner city, but the place is nice and walking distance to the Green Line rail which will take me anywhere in the city.

Started off running in the dark and just around the corner found a highschool with a very modern track.  So, I decided to get my miles in there.  Ran them at an 8:55 pace.  Just as I finished my final lap, one of the teachers came out to let me know the track is only open outside of school hours.  So, good timing.  Found out the gate opens at 6am and school starts at 8am, so I'll be back tomorrow and Saturday for my final runs.

 

Brooks Glycerin 12 Miles: 6.00
Weight: 0.00
Total Distance
6.00

Back to the track.  Ran my 6 miles at a 9:00/mile pace.  I'm heading to the expo today so that I can rest on Saturday.  They have issued a 'yellow alert' due to the expected higher temperatures on Sunday.  NOT what this cold weather Canadian runner needed to hear!

Brooks Glycerin 12 Miles: 6.00
Weight: 0.00
Total Distance
3.00

3 very easy miles at the track; pace was 8:50/mile.

Hit the expo yesterday.  HUGE event.  I'm bib #622 and in the B corral of wave one - so close to the front.

Tried to limit the time I was out.  Got my package and bought 2 new pairs of shoes and then left soon after.  Today, I plan on resting as much as I can.

Brooks Glycerin 12 Miles: 3.00
Weight: 0.00
Race: Chicago Marathon (26.2 Miles) 03:24:07, Place overall: 3207, Place in age division: 315
Total Distance
26.20

Nailed it!  3:24:07.  Cut 4:01 from my last year's PR, and beat my BQ time by just under 6 minutes.  If THAT is not enough to get me to Boston in 2017, I'll go nuts.

It was a good race for me, despite a few challenges along the way.  I joined the 3:25 pace group (two very good pacers - Mike I remember - can't recall the name of the second one).  Their goal was 30 - 60 seconds under 3:25, so I planned to stick with them until the last couple of miles, and then move ahead.  That didn't work out exactly as planned, but the end result is what matters - and it worked.

It was quite a long walk from the train drop off to the starting line.  I arrived at the Balbo Hospitality Tent around 6:10.  I had decided to pay the extra for this; not sure I would do it again.  The plus is the heated tent (would be great on a wet or really cold/windy day), LOTS of food (not used by me - but great for the non-running guests), basic comfort (inside/tables and chairs/no grass), and private bathrooms.  NO lines at these!  That was the biggest plus, but I didn't realize it right away.

Having a long walk to the start corrals, I left at 7am.  In hindsight, I should have stayed until 7:10 and made one more bathroom stop.  But the corrals closed at 7:20 (sharp), and I didn't know exactly how far I had to go to get to them.  I figured I'd make that stop closer to the corrals (silly me).

45,000 people makes for quite a crowd - wow!  Well organized though - very impressive.  I stood in line for the bathrooms closest to my corral, but it was obvious I was not going to make it.  So, I figured I might be okay once the race started.  Ha.  One obvious problem at big races - no privacy!  But I was in my corral, and the 3:25 pace group was just 20 feet ahead and to my left.

I guess it was cold enough before the sun came up - most people were ditching their outer layers just a few minutes before start time.  I was cool, but not cold.  Word to the wise - do NOT stand at the edge of the starting corral.  People around me were throwing their clothes off, trying to get them over the fence, and missing terribly.  Those at the edges were getting pelted.  Just soft stuff though, so no injuries :)

With 4 minutes to go, the woman on my left asked if anyone would be offended if she squatted.  Okay, early morning brain fog, it didn't register right away.  I mean, if you want to stretch, just go ahead and stretch.  She didn't mean stretch.  So, I had to step a bit out of the way as a puddle formed, and I couldn't help think how much I wanted to do the same thing but didn't.  Not sure in that situation, when you are stuffed tight shoulder to shoulder, if guys or gals have the advantage.

Anyway, the race started right at 7:30; it took just under 4 minutes for me to hit the starting line and I was off.  I was surprised how much further the pace group was ahead at that point, but they were within sight and I was keeping pace, so that was fine.  There would be no use trying to pass people for the first few miles when the course was this tightly packed.

I didn't anticipate the tunnel, and of course I lost my GPS signal, so it turns out that having the pace group was a bigger factor than expected.  Every mile (all of which had timing clocks, which was great) they announced how we were doing.  It seems every mile we were sitting at about 20 seconds ahead of overall pace, so I felt comfortable trusting their pacing.

Another unexpected problem was the noise - I don't think it abated much anywhere on the course.  I had NEVER seen spectators like this before.  Even during the 18 - 22 mile sections where I had read we might get 'lonely' - there were crowds lining the whole route.  It was nuts.  I loved it, but the problem was I could not hear my GPS 'beep' at the kilometer marks.  I had trained to eat a chew at those beeps.  They are quite loud and obvious, but not today.  So, I had to remember to take them, and it turned out I ate only 22 of them, instead of the planned 38.  But I did eat all four of my gels, and I don't think I was in danger of hitting the wall - but still.

Oh, and as great as the spectators were - smoking?  Cigars?  Gimme a break.  Twice it was obvious and disgusting.  Once early in the race, and then in China Town.  In that second place, it just seemed to linger for the longest time.  Yuck!

The volunteers at the aid stations were superb.  No complaints.  Elvis was out somewhere in the early miles too - I think he was singing "Love me Tender", but I can't remember for sure.  I didn't read many of the signs - as great as they were.  By mile 5 I realized I just HAD to pee.  I also realized that, unlike any other race I had done, you could not just pull off to the bushes by the side of the road.  The crowds were five deep on both sides, and they did not let up.  So, I was really focussed on keeping things under control.  

I don't normally have to stop midway for a bathroom break, so I didn't bother noting where the bathrooms were in relationship to the aid stations when I studied the course.  So, it took a couple of miles to note that they were at the beginning.  Drat, I missed that one.  Next one!  It seemed to take forever.  Oh, I SO hope they are not too far off the course.  I had pulled ahead of my pace group a bit, but I didn't know by how much.  There - on the left - just off the road!

Two unused (green).  First one occupied by a guy who didn't bother locking.  Second one occupied by a girl sitting, who screamed loud enough that you COULD hear her over the crowds.  Sorry!  (she should have locked it).  Drat - I can't wait - what to do?  Guy exits!  I go.  Man, did I ever have to go.  My bladder was pushing up on my stomach.  I figured I lost a minute and change there.  I assumed my pace group was past.  I also figured that would put them about 250 or 300 meters ahead.  So, I did some quick math and picked up my pace, thinking I'd take about 3 miles to catch them. 

I actually caught sight of the pace sign about 3/4 of a mile later.  I HOPED it was my pace group, and not the 3:30 group.  Another half mile and I could see it WAS my group!  Wonderful.  It took less than 2 miles to catch up with them.

At this point, we were still about 20 seconds ahead of pace.  I decided to stick more closely with the group in order to make sure I was not running too fast at this point of the race.  Besides, the pacers were very encouraging, and the crowds were extra encouraging too when they saw the 3:25 pace sign.

Even in the later miles, the course was tight.  That is especially so at the aid stations.  I took water at every one.  It had been 15C/60F at the starting line, but got up to 25C/77F by the time I finished, so my biggest concern was staying hydrated.  But there was some inevitable jostling at those stations, and at one point part of my bib got ripped off.  I had to do a little repair on it as I ran.  No harm done.

For a flat course, you DO have a couple of hills.  They are bridges, actually.  Grated, but for the most part the organizers had laid carpet over the grates.  At first I thought it was because we were special (red carpets), but then realized it was a safety thing.  Oh well.

With just 3 miles to go, I WANTED to pick up the pace, but my legs would not cooperate.  Darn legs.  I THOUGHT I was going faster, but the pacers were right there, and they were keeping a steady pace.  They were VERY encouraging at this point ("Hey slacker, pick it up or be forever shamed!").  No, just kidding - they were postive in their encouragement.  They pointed out the camera section, so I was able to smile and give a 'thumbs up'.  

With just 1 mile to go, I was still thinking of going faster.  But my body still had other plans.  I LOVED the count down signs:  800 meters to go.  400 meters to go.  200 meters to go.  And I think the last 100 was marked too, although I can't be sure.  There IS that final hill (bridge), but I knew that once over it, we'd turn left onto Columbus and the finish line would be within sight.  

I did manage to pick up the pace a bit here, but not by much.  I ran the final 2000 meters at a 7:34 pace.  Hardly blistering, but at least I finished strong (sort of) :)

I'm guessing I didn't look my best after I finished - 5 different people came over and asked me if I was okay.  Truth be told, I felt great.  I mean, I could hardly walk at that point, but I was on top of the world.  

I made my way back to the Balbo Tent (another advantage - it's right at the finish line) and tried to eat as much as I could.  My stomach was not happy, of course.  With the Balbo Tent comes private gear check - no waiting - and private massage area - again no waiting.  I don't often get a post race massage right after an event, but chose to do so today.  I've never had 2 people work on me at the same time - they were great.  And I do think it helped, as I had very little muscle soreness the next few days, and didn't even have problems navigating the 2 flights of stairs at my apartment or at the train stations.  

The Balbo Hospitality puts on quite a food spread at the end, but I could not take advantage of it, unfortunately.  Just could not eat more than the bare minimum.  But it was hot and sunny and it felt great to go outside and just soak it all in.

Eventually, I made my way back to my apartment.  One bus ride and one train ride later - I had 5 different people in Chicago see my finisher's medal and congratulate me on the race.  One man was downright effusive in his praise.  Amazing.  Chicago was nothing but friendly and hospitable to me the entire time I was there.

That night I took in a Ricky Martin concert - was not sure it was a wise thing to do, but I had the tickets and so went.  It turned out to be just what I needed.  Sitting I found difficult, but it was mostly standing and a little bit of dancing, and I think that's exactly what I needed at that point.

As far as physical issues:  2 small blood blisters on my left foot - one on the outside of my big toe, and one at the end of the toe next to it.  One black toe nail on my right foot.  This was the first marathon, in fact, where I did not lose ANY toe nails in training.  So, losing just 1 after the race is pretty minor to me.

My mile splits as recorded by my GPS are pretty useless due to the long tunnel and shorter tunnel, plus the bathroom autopause, but here are my 5k split paces as recorded via mats on the course:

5k 7:44

10k 7:42

15k 7:47

20k 7:56

Half Marathon 4:41:58 (7:47)

25k 7:38

30k 7:54

35k 7:58

40k 7:46

Last 2.2  7:34

Overall Marathon Pace = 7:47/mile

So, I started training thinking of running a 3:30 marathon, changed that partway through to aim for a 3:25, and pretty much nailed that by coming in 53 seconds faster.  All good stuff.

What's next - well, I'm not sure.  Initially I was SUPPOSED to gear up for Boston in the Spring, but that ship sailed without me.  So, I'm thinking of doing some speed work this winter on the treadmill and maybe aim for a fast Half in the Spring.  Not sure which one yet.

Then I'm thinking of running a Fall Marathon - maybe Toronto - a year from now.  We'll see how my body holds up.  I SHOULD be in for Boston in 2017.  The BIG problem there (for me) is it falls on Easter Monday.  As a priest, it's not very good for me to be away from my Parish on ANY weekend, but especially Easter.  So, I'll have to get creative with that - I'm thinking of being here for the Vigil Mass on Saturday (the really important one), and then flying out Sunday morning.  It's not ideal, I realize, but I think it's workable.

Mizuno Wave Sayonara Miles: 26.00
Weight: 0.00
Comments
From Tom K on Sat, Oct 17, 2015 at 08:52:54 from 66.87.149.9

This is one of the best race reports i have read. 2014 Boston was on Easter Monday. I have no idea how a priest would navigate that with his Parrish, but let's hope they are understanding folks! You really beat the snot out of your BQ time. It might be good enough to get you into NY without the lottery, as well. Maybe look at that. I am really happy for your success in Chicago. You had to fight throigh a lot to get there. You earned this, man! Well done!

Total Distance
3.00

Back to running this morning, after a 2 week recover break post Marathon.  I'm back to the treadmill for the Fall and Winter.  Much safer in the dark and a lot more comfortable in the coming cold and snow.

Took it easy today by running just 3 easy miles.  I wanted to see how all the body parts felt.  Seems okay.  The arthritis in the hip is more painful than usual, but I chalk that up to the lack of running over the past 14 days.  Motion is lotion!  Knees a little stiff, but no lingering issues from the race.

I'll keep it slow over the next 2 weeks and also slowly pick up the mileage.

I registered for the Ottawa Half Marathon - last Sunday in May.  I'm going to work on my speed a bit more over the winter.  Haven't decided yet if I'll do a Full Marathon next year, or just run a number of Halfs.

Brooks Glycerin 12 Miles: 3.00
Weight: 158.00
Total Distance
3.00

3 gentle miles on the treadmill.  Easing back into running.  My hamstrings are tight.  I'll keep going easy for a few weeks before picking it up.

Brooks Ghost 6 Green Miles: 3.00
Weight: 159.50
Total Distance
3.00

3 very easy miles.  Took yesterday off, as my right hamstrings were very sore.  I'm not sure if it was the return to running, or the plyometric jump squats I did the night before.  However, today's run felt fine.  I'll lay off the strength work for a while, until I'm sure I'm completely okay.

Brooks Glycerin 12 Miles: 3.00
Weight: 158.50
Total Distance
4.00

4 easy miles.  Thankfully, the hamstrings seem okay.  I'll take it up to 5 miles tomorrow, and then start throwing in some 10k runs next week.

Brooks Ghost 6 Green Miles: 4.00
Weight: 158.50
Total Distance
5.00

Decided to take it outdoors today, since I was able to start a bit later, so it wasn't pitch black out.  4C/40F, but no wind and it didn't feel cold at all.  Ran an easy 9 minute/mile pace.  That's a bit faster than I've been doing on the treadmill.  Everything seems fine - hips (arthritis) a little sore, but that's about it.

Brooks Ghost 6 Green Miles: 5.00
Weight: 159.00
Total Distance
5.00

Took it outside again, since moving the clocks back meant I had more morning light.  Picked up the pace a bit, with the 5 miles averaging 8:33.  A little tight still, but nothing too bad.  I'm hoping to get up over 30 miles this week.

Brooks Ghost 6 Green Miles: 5.00
Weight: 159.00
Total Distance
6.00

3rd day in a row outside, just when I thought I was stuck on the treadmill for the winter.  Nice.

6 easy miles - 8:51 pace.  Felt easy, and no aches anywhere.  Again, nice.

Massage booked for this afternoon - my post marathon treat.

Brooks Ghost 6 Green Miles: 6.00
Weight: 160.00
Total Distance
6.00

Back outside - gorgeous morning.  5C/42F with little to no wind.  Ran a bit faster than planned, so I guess it means my body has fully recovered from the marathon.  Even did some jump squats last night.  Ran the 6 miles at an average 8:08 pace.

Brooks Ghost 6 Green Miles: 6.00
Weight: 160.00
Total Distance
5.00

5 miles outside; 8:23 pace.  Another warm morning - 8C/46F - with a heavy fog and no wind.  Last year at this time we were buried in snow already.  Gotta love it this year.

Brooks Glycerin 12 Miles: 5.00
Weight: 159.00
Total Distance
5.00

Took it to the treadmill this morning.  It was warm, but the rain was torrential and the wind was something else.  Turned out the power for 5 hours this morning.  I'm glad I got my run in 1st!

Anyway, 5 easy treadmill miles.  No problems; plan on running either 7 or 8 tomorrow outside - supposed to be right at freezing, but no rain/snow.

Brooks Ghost 6 Gold Miles: 5.00
Weight: 159.00
Total Distance
8.00

Gorgeous morning after yesterday's storm, so I was glad to run my outside route today.  8 miles at an average 8:23 pace.  Felt great.  Four weeks after Chicago and I'm up to 35 miles and no aches to speak of.

1C/34F with clear skies and no wind.

Brooks Glycerin 12 Miles: 8.00
Weight: 159.00
Total Distance
6.00

6 miles at 8:26 pace.  Cool morning at -3C/27F, but no wind and a stunning sunrise.

Brooks Glycerin 12 Miles: 6.00
Weight: 159.50
Total Distance
6.00

Took it to the track this morning for a bit of speedwork.  Just 3 x 400 @ 6:00/mile pace with a lot of easy miles.  Just to see.  No problems as far as I can tell.

I also wanted to get some idea of my maximum heart rate - never actually tested myself for that.  I knew it was higher than normal, based on my easy runs heart rate, but didn't know how high.  Well, I hit 201 as a maximum, which is what I was guessing.  So I'm 30 bpm above 'average'.

Also discovered last night that the Hanson's wrote a training book for half marathons.  Great news for me - I followed their marathon training program my last 2 races and BQ'd both times.  I'm hoping to work on my speed a bit more over the next year, and will run the Ottawa Half in May, so plan on using their technique.  I'm curious to see how it plays out - I would love to run a faster Half PR this coming year.  So, the book is ordered.  Along with a Dr. Seuss book, just for fun!  :)

Brooks Glycerin 12 Miles: 6.00
Weight: 162.00
Total Distance
6.00

6 easy miles; 8:23 pace.  Foggy morning - zero wind - temperature of -3C/28F.

Gave a blood donation on Monday, so I'll feel that in my running for a bit.  Also got my flu shot yesterday, and my tetanus, so hopefully will be healthy through the winter.

Bought a new LED headlight for running yesterday; seems to work well - better visibility on these early morning runs is always a plus.

Brooks Glycerin 12 Miles: 6.00
Weight: 159.00
Total Distance
6.00

6 wet miles; 8:22 pace.  Not a downpour, but steady and cold.  Almost sleet.  4C/39F.  But no wind, so not so bad.

My new head strobe light is working really well.  The cars approaching are slowing down - almost to a stop in some cases.  And pulling right over.  Before they almost made it a sport to see how close they could get to me.  All good.

Brooks Ghost 6 Green Miles: 6.00
Weight: 161.00
Total Distance
5.00

5 miles at an 8:04 pace.  Our first snowfall - a little psychedelic running in the dark with my strobe head light reflecting off the snow.  0C/32F, so a wet snow that is mostly melting when it hits the ground.  Didn't look at my GPS during the run, and was a little surprised at the speed - it felt great though - never felt like I was really pushing it.

Brooks Glycerin 12 Miles: 5.00
Weight: 161.50
Total Distance
10.00

10 miles at an average 8:03 pace.  -7C/19F with a 12 mph west wind.  I didn't think that was too bad, until I turned the corner for my 3 miles west facing section.  Wow - was it cold!  I really didn't dress for it, and my hands (and a few other body parts) were quite numb by the time I got home.  I was glad for a long, hot shower.

The good news is, for the next week at least, we won't hit these temperatures again.  The roads were icy this morning, and so I had to be careful not to slip.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.50
Total Distance
6.00

6 easy miles; 8:28 pace.  A bit warmer today at 1C/34F, and little wind.

I'm feeling okay, so will attempt some speedwork at the track tomorrow.

Brooks Ghost 6 Green Miles: 6.00
Weight: 161.00
Total Distance
7.00

A little speedwork at the track today.  8 x 400 with 400 jogs.  Kept my 400 splits between 1:29 and 1:34.  Was pushing it a bit, but felt good overall.  Cold morning (1C/34F), but it felt fine once the sun came up.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
Total Distance
7.00

7 easy miles; 8:28 pace.  A bit warmer today at 6C/42F, and the rain held off until I finished the run.

My new strobe headlamp paid for itself in spades today, as 2 different cars came speeding out of sidestreets with no intention of stopping at the stop sign until they saw my light and screeched to a halt.

Brooks Glycerin 12 Miles: 7.00
Weight: 160.00
Total Distance
6.00

6 easy miles; 8:39 pace.  Actually warmed up a fair bit - was almost too warm for the long sleeves, and I was able to ditch the gloves at 10C/50F.  A strong wind, however -35kph/22mph -slowed me down the middle 2 miles.

Brooks Glycerin 12 Miles: 6.00
Weight: 158.50
Total Distance
6.00

52 minutes for 6 easy miles on the treadmill.  I was all set to run outside, but changed my mind when I saw how heavy the snow was falling, and with a pretty fierce wind blowing.  Better to run indoors today.

Brooks Ghost 6 Gold Miles: 6.00
Weight: 160.50
Total Distance
11.00

11 miles long, at a 7:57 pace.  Colder than I expected - I should have worn mitts instead of gloves.  And  my sports drink turned to slush about a third of the way in.  It was minus 5C/23F with a touch of wind.

Anyway, a big snow storm is heading this way later today, and I was glad to get this run in before it hit.  I much prefer the roads over the treadmill.

Brooks Glycerin 12 Miles: 11.00
Weight: 159.50
Total Distance
6.00

6 easy miles on the treadmill this morning; 52 minutes of run time.

Brooks Ghost 6 Gold Miles: 6.00
Weight: 158.50
Total Distance
8.00

Speedwork on the treadmill today.  6 x 800 with 400 recoveries.  Repeats I ran at various paces (I'm configuring my treadmill so I know its speed more accurately).  So, my mile paces were 6:25 6:19 6:33 6:07 and twice at 6:44.

Now I know which setting to use going forward ... my goal pace for speedwork is 6:25/mile.

Brooks Ghost 6 Gold Miles: 8.00
Weight: 160.00
Total Distance
7.00

2 miles at tempo pace - the other 5 easy.  On the treadmill, as there is still a lot of ice on the streets from the storm the other day.

Brooks Ghost 6 Gold Miles: 7.00
Weight: 160.50
Total Distance
6.00

6 easy treadmill miles.  Ice storm last night and I'm not taking a chance on the roads. 

Brooks Ghost 6 Gold Miles: 6.00
Weight: 157.50
Total Distance
6.00

6 easy treadmill miles.

Brooks Ghost 6 Gold Miles: 6.00
Weight: 158.50
Total Distance
12.00

Long run on the treadmill.  12 miles for 98 minutes; a pace of 8:10/mile.

Brooks Ghost 6 Gold Miles: 12.00
Weight: 158.00
Total Distance
6.00

6 treadmill miles; 8:27 pace.

Brooks Ghost 6 Gold Miles: 6.00
Weight: 159.00
Total Distance
8.00

Speedwork on the treadmill.  6 x 800 with 400 recoveries.  6:24/mile pace for the splits - easy to keep it even on the treadmill!

Brooks Ghost 6 Gold Miles: 8.00
Weight: 160.50
Total Distance
5.00

One mile at Tempo Pace and 4 strides to end this 5 mile treadmill workout.

Brooks Ghost 6 Gold Miles: 5.00
Weight: 162.00
Total Distance
5.00

5 easy treadmill miles at an 8:40 pace.

Brooks Ghost 6 Gold Miles: 5.00
Weight: 160.00
Total Distance
5.00

5 easy miles; 8:20 pace.  I took it outside today, since we've been having a mild stretch and pretty much all the ice and snow has melted away.  A balmy 1C/34F today.

Brooks Ghost 6 Green Miles: 5.00
Weight: 160.50
Race: Santa Shuffle (3.107 Miles) 00:20:46, Place overall: 11, Place in age division: 1
Total Distance
5.00

This was my 3rd Santa Shuffle in the last 3 years - a 5k run to help raise money for the Salvation Army, and to give everyone an excuse to run in a Santa hat.  This was the best organized, and this year we had chip timing for the 1st time.  All good stuff.

Even better was the weather - wow!  It was foggy 1st thing this morning, but the sun burned through that and it turned into a perfect running morning.  1C/33F with just a hint of wind.

On the way into town for the race I stopped at a local track and ran a couple of miles to warm up, including 4 strides.  Then onsite I did a couple more strides and some light running to stay warm.  I just starting doing strides and I must say, they seem to help a lot.

The little kids had a 1k 'elf run' before us, so we got off around 10:20.  I was hungry.  Not used to running that late in the morning.

Anyway, I wasn't entirely sure how I was going to run this - fast for just for fun - so I decided I'd figure that out depending on how the 1st bit went.  Well, it went well.  I had positioned myself near the front and I only had to dodge around 5 or 6 slower runners and then I was in the top 12.  Even with the hills, I was doing okay and felt fine keeping a 6:30 pace.  I passed one guy on a downhill and then he passed me on a stretch, so I figured I'd stay with him and let him pace me.

First 2 miles were 6:29 and 6:31, and my legs seemed mostly okay and my breathing too, so I figured today was the day to break 20:00 for the 1st time.  Well, not having checked the course out ahead of time, I had no way of knowing about that last 'hill'.  You know the sort - it just keeps going up and up and up, and then you go around a bend and see that it goes up even more.  Really sucked, actually.  It was a half mile long.  At one point, I was running a 9 minute mile and my breathing was really labored.

I couldn't keep up with my pacer going up, although I made some ground on him over the last quarter mile which was downhill.  I even hit as 4:54 stride on that section, but it wasn't enough to overcome the uphill and I ran the final mile at 7:13.  Oh well.  I still came in at a PB time of 20:46, and I'm happy about that.  It's 51 seconds faster than my previous PB from the summer of 2014.  Given that I don't do many shorter races, I guess I can be happy about this.  However, I know I can run faster.  I just need a flatter course.  Are ALL 5k's run on hills????  :)

 

Mizuno Wave Sayonara Miles: 5.00
Weight: 161.00
Comments
From Tom K on Wed, Dec 09, 2015 at 06:53:08 from 66.87.122.211

Not around here. No hills!

Congrats on the PR! Well done!

Total Distance
6.00

6 easy miles outside.  8:42 pace.  Beautiful morning for running, and no traffic on Sundays makes it even better.   2C/35F with just a bit of wind.  It's great to be able to run outside this late into the year.  A few aches from all the speedwork last week, so will just run mileage this week.

Brooks Ghost 6 Green Miles: 6.00
Weight: 161.00
Total Distance
6.00

6 easy miles; 8:23 pace.  Light rain and 3C/37F.

My right anterior shin was really sore after Saturday's race, and again after Sunday's run, so I decided to take Monday off, as well as my regular Tuesday off.

That seems to have helped.  I taped it before today's run, just to be sure, but there is no pain at all at this point.  I'll just run easy this week, however.  I don't want to push myself into an injury.

Brooks Ghost 6 Green Miles: 6.00
Weight: 161.50
Total Distance
7.00

7 easy miles; 8:24 pace.  Very light rain, but still mild.  Quite unusual for this time of the year.  Great news - my shin is fine.  Didn't even wrap it for the run.  I wanted to run 8, but I was a bit late out the door and didn't have the time.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.50
Total Distance
8.00

8 easy miles; 8:30 pace.  I threw in 4 x 100m strides in the middle miles.  Left hip had a slight twinge after the 4th one, so decided to cool it.

Speaking of cooling it, not the best morning outside.  Rain/snow - I guess sleet is the word for that - and a fairly stiff wind.  Still, it's great to be running outside this late in the year.

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.50
Comments
From Tom K on Fri, Dec 11, 2015 at 06:49:19 from 66.87.122.46

Do you wear goggles for sleet running? No way I would be out and sprinting in that. You are a trooper.

From Theotokos on Fri, Dec 11, 2015 at 08:56:39 from 24.138.182.179

Goggles! That may have helped. The bigger challenge though is looking at all that stuff in the pitch black darkness through the light of my headlamp strobe light! Weird effect.

Total Distance
12.00

12 mile long run at an average pace of 7:49 for a running time of 93:48.

It was OC/31F with just a bit of wind.  I waited until it was brighter out so I didn't have to run with my light.  I think I'm better off with the light in the dark, as I was nearly hit twice.

At around mile 3, diddle-de-dum rolled through a stop sign.  He didn't even see me - didn't even look to his right when he made the right hand turn.  I whacked the side of his nice white pick up truck with my hand.  That got his attention.  Threw my arms in the air with that WTF expression on my face.  He knew he was wrong and he just drove away.

Then, at around mile 11.5, I was on the paved sidewalk and crossed a street.  This time, diddle-de-dummer saw me but he rolled through the stop sign anyway and cut me off.  He did NOT like me wacking his nice black pick up truck.  After he made the turn right and I continued running, he pulled alongside and powered down the passenger window.  Before he could say anything, I yelled "Jerk!  Trying stopping at the stop signs".  He left without saying anything.

Anyway, crazy drivers in this city.  Just glad to get home in one piece today.

Brooks Glycerin 12 Miles: 12.00
Weight: 160.00
Total Distance
6.00

6 easy miles outside; 8:55 pace.

Brooks Ghost 6 Green Miles: 6.00
Weight: 159.00
Total Distance
8.00

Speedwork on my treadmill.  Actually went down to the track to do it outside.  But it was raining hard, and had been most of the night, and significant parts of the track were under water.  So, after 2 laps of navigating all that, I figured I'd have a better workout on the treadmill.

Ran 6 x 800 at a 6:25/mile pace with 400 recovery jogs.

Brooks Ghost 6 Gold Miles: 8.00
Weight: 159.50
Total Distance
6.00

6 miles on the treadmill, with 2 in the middle at tempo pace (6:50).  I'm thinking of going for a sub 1:30 in the half at the end of May (Ottawa).  Not sure I have it in me, as those 2 miles did not feel easy, but we'll see how the training unfolds once I'm into it.

Brooks Ghost 6 Gold Miles: 6.00
Weight: 159.50
Comments
From Tom K on Wed, Dec 16, 2015 at 19:03:03 from 174.58.54.215

Good goal. Go for it. 6:51 pace for 13.1 miles, right? You"ve got that!

From Theotokos on Thu, Dec 17, 2015 at 06:04:00 from 63.135.11.119

Yup. I think it's doable. It's 3 minutes faster than my current PR set in Cleveland last Spring.

Total Distance
7.00

7 easy miles; 8:29 pace.  Took it outside today - really unusual weather this year for us.

Last night when I was driving home, there had been freezing rain which turned to heavy snow.  It looked like this would be the snow that finally stayed for winter.  But this morning, it was all gone, the sky was clear with brilliant stars shining, and it was all the up to 3C/37F.  

So, a run done completely in the dark.  A few icy patches here and there, but not too bad overall.

 

Brooks Glycerin 12 Miles: 7.00
Weight: 159.50
Total Distance
5.00

5 easy miles outside; 8:22 pace.  It was snowing pretty hard, but not much had accumulated on the ground, and it wasn't too slippery.  So, I'm glad I ran outside.  It was a bit colder today at -3C/27F, but just a light wind.  

Brooks Ghost 6 Green Miles: 5.00
Weight: 160.00
Total Distance
12.00

12 miles outside at an easy pace of 8:14/mile.  Run time of 1:38:45.

Despite the snow and ice on the roads, it wasn't too slippery.  Most of my route had been sanded.  As long as you don't try to make any sudden direction changes, it's all good.

Cold enough though:  -9C/16F with a windchill of -14C/7F.  That wind was from the west, and so in my face the last 4 miles.  Still, it was a great morning to run outside.

Brooks Glycerin 12 Miles: 12.00
Weight: 158.50
Comments
From Tom K on Sat, Dec 19, 2015 at 10:18:59 from 66.87.122.28

Proud of you for figting to stay off the treadmill, man.Good work.

Total Distance
6.00

6 easy miles; 8:31 pace.  Still outside, with a temperature of  -7C/19F.  I switched from gloves to mitts and from running tracks to fleece pants - the ones I use when I go x-country skiing.  That combination, although a bit heavy, did the job well.  I wasn't the least bit cold and my hands aren't numb when I'm done.

Brooks Ghost 6 Green Miles: 6.00
Weight: 159.50
Total Distance
7.00

I stuck to the treadmill today - it's really yucky outside.  I wanted to run some intervals, and it just is not safe to do that on the streets.  It's hovering around the freezing mark and the roads are a combination of ice and slush.  A slow run is one thing - but not speedwork.

Anyway, I ran 4 x 1200 with 400 recovery at a pace of 6:23/mile.  All systems are go - even though I had to will myself to finish the last lap or two, I did it and I feel great.

Brooks Ghost 6 Gold Miles: 7.00
Weight: 158.50
Comments
From Tom K on Wed, Dec 23, 2015 at 07:14:49 from 66.87.122.28

Those are some solid intervals, treadmill or not. Well done.

Total Distance
7.00

Seven easy miles; average pace of 8:05.  I ran outside, which was interesting.  The main roads were mostly okay, but the side roads were very icy.  Good thing traffic is light these days.  

I had hoped to run a few miles at tempo pace, but it was not going to happen with these conditions, so I just ran easy and steady.

Brooks Glycerin 12 Miles: 7.00
Weight: 159.50
Total Distance
8.00

8 easy miles; 8:28 average pace.

Well, the last bit of snow is gone.  It got as high as 13C/55F last night - so this will be a green Christmas.  Just the 3rd I've ever seen.

There is a major wind storm going on - gusts up to 98kph/61mph.  Shingles off the roof, trees down, Christmas decorations blowing all over the place - sure made for an interesting run!  It was great going with it; not so nice going against it.  And cross ways to it - just weird.  The wind was strong enough to move me over a bit every stride.

Anyway, it is going to turn colder again and, they tell us, more seasonal in the weeks ahead - and snow.  We'll see.

Brooks Ghost 6 Green Miles: 8.00
Weight: 158.50
Comments
From Tom K on Thu, Dec 24, 2015 at 09:25:51 from 174.58.54.215

Man, that is some crazy wind! Way to fight through it!

From Theotokos on Thu, Dec 24, 2015 at 09:31:22 from 63.135.11.119

Yeah, my wind/ice/cold and your heat/sweat/humidity. I'll take those over the 100 mile trail run though!

Total Distance
6.00

6 easy miles; average pace of 8:13.  A bit faster than planned, but it was dead calm, in contrast to yesterday's semi-hurricane, and so felt so much easier.

Not a flake of snow to be seen anywhere.  Amazing.  Temperature was -1C/31F.  Very nice for running.

Brooks Ghost 6 Green Miles: 6.00
Weight: 158.00
Total Distance
12.00

12 mile long run at an average pace of 7:38 for a running time of just under 95 minutes.  Still no snow on the ground, but definitely getting colder.  It was -6C/21F.  I should have wore mitts instead of gloves; I had to ball my hands up inside the gloves to keep them from going numb.  Also should have worn a touque, as my ears nearly froze.

It's that temperature where the sports drink on the belt turns into slush and makes it quite impossible to drink.  Ah well; it was a good run despite all that and my body is feeling great.

Brooks Glycerin 12 Miles: 12.00
Weight: 161.50
Comments
From Tom K on Sat, Dec 26, 2015 at 10:47:25 from 174.58.54.215

Although I can't relate to the sports drink slushy, that is a great run. 12 @ 7:38 pace is fantastic. You are in really good shape right now.

Total Distance
6.00

6 easy miles in the snow.  Not a lot - about an inch or so - but enough to make a mess of the roads.  Turns out I slept in until almost 6:30 this morning, and instead of rushing everything, I decided to go slow and then run this afternoon instead.  I'm glad I did.  It was nice to run in daylight, even though it was only -8C/18F.  Still, with very little wind and a gently falling snow, it made for a nice enough run.  I averaged a pace of 8:21.

Brooks Ghost 6 Green Miles: 6.00
Weight: 158.50
Total Distance
8.00

8 easy miles; 8:25 pace.  COLD!  -17C/1F with a North wind giving a wind chill factor of -27C/-16F.  I dressed for it, but the run felt clunky because of the layers.  My feet and face were not well insulated - should have worn a face mask.  My beard was coated with ice by the time I was finished.  Time for hot shower!

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.50
Total Distance
7.00

We got hit with a mega storm yesterday - about 30 cm/12 inches of snow.  Today things are still dicey out there, so I took to the treadmill.  An easy 7 miles with a run time of just over an hour.

Tried out the Saucony Triumphs - I like them.

Saucony ISO Triumph Miles: 7.00
Weight: 160.50
Race: Resolution Run (3.107 Miles) 23:30:00, Place overall: 4
Total Distance
3.00

Funny kind of day - had planned on running earlier as a warm up to tonight's "Resolution Run", but that didn't happen for all kinds of 'not so good' reasons.

So, the Resolution Run at 5pm at the local Running Room Store.  About 65 people, give or take.  It's dark out at 5pm these days.  The course was pretty basic - not officially measured, and my GPS had it running at 3.18 miles.

No timing chips, and no real start or finish line.  They did have a digital clock and ripped off your name section on the bib at the finish line.  Pretty basic stuff.  It was an out and back.  We were instructed to run on the sidewalk (where possible) and traffic was not controlled.  Since the sidewalk was impassible in sections, it meant running on the road despite the traffic.

My sister was running it too, and I kind of thought I might run with her, but when we started, I thought the heck with it - I'll run my own race.  Since we were on the sidewalk, it was like running in mashed potatoes after the blizzard from 2 days ago and the more mild temperatures today (it was -5C/55F), and it was pretty tricky to keep your footing on the hills.  A fair bit of hills, by the way, but I guess they cancelled out, since it was an out and back (with 2 turn arounds at pylons - which I detest).

Anyway, I started off with about 15 people in front of me, but quickly decided to pass most of them right away (on the road), since passing on the sidewalk would be difficult.  That put me in 7th position after the 1st 200 or 300 meters.  After I took stock of my pace and how I felt, I passed the next 2 runners, and then one more at the 1km mark.  That put me in 4th position, which is where I ended up finishing the race.

Anyway, it wasn't anything for the record books - more for fun - but I enjoyed it.  There was no finisher's medal, but everyone got a really cool running vest and matching toque.  I wore them for the race - just like a newbie would!  :)  What the heck - I don't have decent winter running gear, and this helps!

I took the times I posted here from my GPS.  The official results will be online tomorrow morning, and I'll adjust this report accordingly.  Okay, official time is exactly what my watch said:  23:30.  And I officially came in 4th overall.

Brooks Glycerin 12 Miles: 3.00
Weight: 161.00
Total Distance
1968.40
Brooks Glycerin Miles: 265.00Hoka - Rapa Tarmac Miles: 399.00Brooks Ghost 5 Miles: 280.00Mizuno Wave Elixir 8 Miles: 58.00Mizuno Wave Sayonara Miles: 117.00Brooks Ghost 6 Green Miles: 368.00Brooks Glycerin 12 Miles: 373.00Brooks Ghost 6 Gold Miles: 101.00Saucony ISO Triumph Miles: 7.00
Weight: 159.40
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