Going Long (again) in 2024

Easy run with strides at miles 3, 4 and 5.  Average pace was 8:45.

All the new snow was finally cleared over night, and with the temperature around -12C/10F, the surface is pretty solid for running on.  

15 weeks to Boston - and a Happy New Year to everyone!

My 1st 'long run' of this training cycle.  Just 10 miles, but the pace is a bit faster --- supposed to be 40 seconds slower than Marathon Pace, so around 8:25/mile.

I started off too fast, but was able to reset and at mile 6 was averaging 8:22/mile.

My program allows me to pick up the pace at the end to mimic running the last miles of the marathon on tired legs - so Marathon Pace or faster.  I ran miles 7, 8 and 9 at:

7:36  7:30  and 7:23.  So, average of 8:05 over the ten miles.

It felt easy, despite the challenging running surface.  It has warmed up to -5C/23F, making the shoulders mushy, but the tire ruts icy.  There were only a few sections where there was bare pavement.  But hey, if there is a freak snow storm in Boston in April, I'm good to go!

Easy recovery run in conditions similar to yesterday, except the snow sections are more like running through mashed potatoes today.  9:03 pace.

Speedwork on the treadmill, which works out fine, since there is a ton of new snow outside this morning.

6 x 800m with 400m recoveries for 3 miles fast, and the rest either recovery, warm up or warm down.

I ran the fast sections at a pace of 6:39, or 200 seconds/segment.

The foam I put under the treadmill helped - it moved a lot less today.

Oh, this morning I also ordered my Boston Marthon jacket!  I didn't want to risk not getting my size at the Expo on Sunday afternoon.  I'm having it shipped to Sault Ste. Marie, MI, and a friend will pick it up for me (they don't ship to Canada).  I'll figure out later how to get it here from there --- it's 200 miles away.

Tempo run on the treadmill.  Was planned anyway, but an extra bonus, given that it's -25C/-12F outside.

6 miles at 7:39 pace.  Tempo (race) Pace is more like 7:45, but the extra little speed compensates a bit for the treadmill efficiency.  I alternated running 2 minutes downslope, 1 minute level, 2 minutes upslope and kept cycling through that pattern.

Oh, and the foam I put under the treadmill worked!  No more sliding off the blocks.

Easy run; 8:49 pace.

Nice to be outside, but COLD! -22C/-8F  With the windchill factor, it was -30C/-23F.  That makes it my second coldest run this season, the coldest being on December 15th.  

That's 4 weeks of training done; 14 to go!

7 easy miles with strides thrown in miles 3, 5 and 6.  Average pace of 9:02/mile.

Another icy one.  -21C/-6F ... with windchill  -33C/-27F.  The wind was steady from due North at 14mph, so the first mile into it was pretty miserable.  The rest were okay.  It's supposed to warm up a bit after today, so that should take some of the bite out of these runs.  The batteries in my headlamp froze, so no light after the first mile.

Easy run; 9:00/mile pace.  A lot warmer today, at -12C/10F, but the snow was falling pretty steady, and so the ground was a bit challenging in places.  Some spots were hard packed, others icy, and others covered with several inches of soft snow.  Still, it wasn't too bad for running.  

Today is my day off, so I waited until it was light outside.  A lot heavier traffic at that hour, I see.

Easy run; 8:58 pace.  There is heavy snow coming today, and I managed to get just ahead of it.  Overdressed a bit, so was pretty wet when I finished.  It's a balmy -6C/21F out there this morning.

Hills today, on the treadmill.  1000 metres uphill x3 and downhill x2 with 400 recoveries.  Uphill pace of 7:15; downhill pace of 5:50.

Tempo run on the treadmill.  Same as last week - 6 miles at 7:39 pace.  2 minutes uphill, one minute level, 2 minutes downhill, repeat.

Easy run; 8:50 pace.  Not the coldest day of the year, but at -20C/14F, it was chilly enough.  Lots of heavy ice on the roads, but it was okay if I stuck to the shoulders where the snow was packed hard.

5 weeks of training down - 13 to go!

Easy run; average pace of 8:41.  Striders at miles 3, 4 and 5.  I slipped on the ice at the start of mile three.  Didn't go down hard, and only my pride was bruised.

Long run; average pace of 8:11.  It has warmed up to -7C/19F, so decided to go with gloves instead of mitts (easier to access my hydration belt bottles).  That worked well enough, if I tucked my thumb into the palm of my hand.

Easy recovery run; 8:54 pace.

Speedwork on the treadmill.  4 x 1200 with 400 recoveries.  Speed pace of 6:39.

Tempo run; 7 miles at 7:39 pace on the treadmill.  Same routine:  1 minute level, 2 minutes uphill, 1 minute level, 2 minutes downhill, repeat 9 times.

All systems are good.  One glitch - a really painful stitch on my right side forced me to stop twice to work it out.  Impossible to run through it.  I'm chalking it up to the sports drink I took before the run.  Too much, I think.

Recovery run; 8:51 pace.  It's like Spring this week - temperatures hovering around 0C/31F.  So, lots of puddles and pretty messy.  Still - it was okay for running for the most part.

My Boston Marathon jacket arrived yesterday.  Looks good.  I decided to order it ahead of time, since I won't get to the expo until Sunday afternoon, and I didn't want to take a chance of them being out of my size.  I tried it on to make sure it fits.  Now it's packed away until I finish the race.

Six weeks of training down.  Twelve to go.

Easy run; 8:38 pace, with 4 hill bursts thrown in at miles 3, 4, 5 and 6.

Nice to have the sun rising earlier now.  It's actually light out when I finish my runs.  Still very mild out - quite a few puddles to dodge.

Easy run, dodging the puddles again.  8:49 pace.  Starting tomorrow, it will get colder.  This has been an unusually long mid-winter thaw.

Easy run; 8:41 pace.

Hill work on the treadmill.  1000 m uphill, 400 recover, 1000 m downhill, repeat (3 uphills and 2 downhills).  Uphill speed:  7:15.  Downhill speed:  5:50.  Legs are holding up okay.

Tempo Run on the treadmill.  7 miles at race pace of 7:39.  Same as previous weeks:  one minute level, 2 minutes uphill, 1 minute level, 2 minutes downhill (x9), for 54 minutes at race pace.

Feeling good!

Easy run; 8:48 pace.  A steady snow fall throughout - with no wind, it was actually really nice to run through.

Easy run with strides thown in on miles 3, 4, 5 and 6.  Average pace of 8:33.

Turning colder again ... down to -25C/-13F.  Back to extra layers.

AND, 7 weeks down ... 11 to go until Boston.

Long run; average pace of 8:05, but that was influenced by miles 11, 12 and 13 that I ran at 7:20.  Without those faster ones, I averaged 8:15/mile.

Cold morning.  Just -17C/2F.  I waited until 10:15 to start, to mimic the Boston starting time.  So, a little weird for me, but at least I didn't have to use my head lamp.

Recovery run; 8:54 pace.

Speed work on the treadmill.  3 x 1 mile repeats at 6:40/mile, with 600 recoveries.  Felt strong throughout.  Just one more hill workout next week, and one more speed the week after, and then I get into the more marathon specific strength training segment of my program.  So far, so good.

Tempo work on the treadmill; 7 miles at 7:39 pace.  54 minutes.  Same routine as previous weeks:

1 mile level, 2 miles uphill, 1 mile level, 2 miles downhill ... repeat 9 times.

This pace feels comfortable.  Not sure how it will translate on the Boston course, but if it does compare well, I should have no problems hitting my goal in 10 weeks.

Easy run; 8:51 pace.  Cold morning, at -9C/15F with a bit of wind, but I was dressed for it and felt fine.

First time I've been below 150 lbs since I was a teenager.  Feels good.

8 weeks of training done; 10 weeks to Boston!

Easy run in the snow; 8:53 pace.  Ankle deep snow - soft and fluffy, but still took a bit extra to work through it.  I decided to drop the strides today, since the footing was a bit iffy.

10 easy miles; 8:46 pace.  Just -13C/9F, but the roads were all cleared and it was nice for running - I've been pretty good at nailing the right combination of layers for my outside runs.

Snowed off and on, but not terribly heavy.  Tomorrow may be a different story, however ... major snow storm heading our way.  They are calling for as much as 7 inches; hopefully I can get my morning run finished before that.

Easy run; 8:43 pace.  Cold morning at -16C/4F and a strong Northeast wind blowing, but I got ahead of the snow which is on its way later today.

Hill repeats on the treadmill.  1200m uphill at 7:15 pace, 400 recovery, 1200m downhill at 10:00 pace, repeat.  Total of 3 uphill and 2 downhill segments.  Legs felt good throughout.  This was my last hill specific workout.  Last speed workout next week, and then into more marathon specific 'strength runs' the weeks after.

Tempo work on the treadmill; 8 miles at 7:39 pace.

Same routine as before:  1 minute level, 2 minutes uphill, 1 minute level and 2 minutes downhill, repeated 10x, with 2 extra minutes at the end.

Felt great throughout.  I'd like to move my Tempo runs outside eventually, but it's too crazy cold and slippery right now to run that pace.  And besides, I like being able to consistently put in the elevation changes as a way of preparing for Boston.  Hopefully, by the end of March I can take them outside though.

Easy recovery run; 8:51 pace.  Lots of new snow with a bit of freezing rain thrown in for fun.  My street is a mess, but once I got to my main route, it was okay.

Nine weeks of training down - nine weeks to go!

Easy run with hill bursts/strides thrown in at miles 3, 4, 5 and 6.  Average pace was 8:35.

15 mile long run.  Rehearsed everything that I plan to do marathon morning, so started eating 4 hours before running - a total of 1200 calories - 200 grams of carbs.  Started running at 10:20.  That part is going to drive me nuts marathon morning.  I just want to get going!

I overdressed.  It was -10C/15F, but with a stiff north wind.  Once I got out there though, I realized I had too many layers on.  So I sweat a lot.  Then that made me cold.  Go figure.

It snowed a lot last night, and the roads were not nice.  So, I changed my route a bit when I found a one mile stretch that was not so bad, and I ran back and forth on it 6 times.  Boring, but it worked.

I planned on running miles 12, 13 and 14 fast, but that was the section of road that was rough and into the wind.  I ended up running mile 12 in 7:38, but right at the end of it, my right achilles tendon really tightened up.  I didn't know what that was about, but didn't want to take a chance running fast on it, so I slowed down for the final miles.  

Total running time just over 2 hour and 4 minutes, at a pace of 8:17.

I'm sitting here with the achilles tendon on ice, hoping and praying it's not an injury.  It's just numb right now.  I'll stretch it out after I clean up and see what it feels like.

Evening Edit:  I don't think it's the achilles tendon.  I think it's the flexor digitorum longus muscle.  That, I think, is good news.  Cause:  likely running on uneven (snow and ice covered) surfaces and on soft snow.  Same effect as running on sand.  I've been icing it all day, and using my ultra sound device.  Hoping I can run on it in the morning, but will use the treadmill as a precaution, since the roads are still quite bad.

6 easy treadmill miles at a 9:10 pace.

Yesterday was not a good day.  After the right leg pain, I found out my room in Boston was cancelled due to some emergency.  I was left scrambling to find another place.  Fortunately, it worked out.  There was a new airbnb listing and I got it.  Same price as the one that was cancelled, with better features and a bit closer to downtown.  So, at least that worked out for me.

The leg is still a question mark.  And I'm not quite sure if it's the flexor digitorum longus or the achilles tendon.  Either way, it's up close to the calf muscle. I wouldn't describe it as a pain, so much as a tightness.  My concern is that it might progress to pain/further injury if I keep running on it.  So, I'm not quite sure what to do.

It didn't seem to get any worse during the 6 miles.  But tomorrow I'm scheduled for speed work.  Do I push it, or do I back off for a few days?  I'll keep icing it today and make that decision in the morning.

My final speed work session.  3 x 1 mile intervals at 6:40 with 600m recoveries.  It actually felt easy, with the only concern being that right flexor muscle.

I switched my days around - took yesterday off instead of today.  There is no swelling, but there is pain when pressed.  Walking is fine, and even running is not bad.  More pressure than pain, and it is not affecting my stride in any way.  It didn't get any worse during the 8 miles, and running speed did not seem to make it any worse either.

So, I'll run my 10 miles easy tomorrow, and then switch my 8 mile race pace tempo run to Saturday.  If I get both those in, I'll not have lost any training at all.  I guess my only concern is making it worse.  I'm hoping that, since there is good blood flow to this muscle, it will heal quickly.  And I'll stick to the treadmill so I have a predictable running surface until I'm feeling 100% (or until the snow melts!).

10 easy miles; 9:10 pace on the treadmill.

I'm going to say the leg is better this morning.  After 10 miles, for sure I was feeling it.  But again, not pain, but tightness.

Tempo run on the treadmill.  8 miles at 7:39 marathon pace.  Same as last week:  one minute level, 2 minutes uphill, one minute level and 2 minutes downhill, repeated 10 times.

No discernable change in the flexor muscle - no worse anyway.  Again, I can't say it hurts, so much as it feels tight as I run.  It's not affecting my stride in any way, so I'll keep running.  I have a feeling it's going to be like my old groin injury - a friend that comes along for all the runs but doesn't really slow them down.

AND, that's ten weeks of training done.  Eight weeks to go.

7 easy miles; 8:44 pace.  I took it outside today - glad I did.  We hit a record high of 7C/45F yesterday, and the roads are mostly bare now.  Still a bit tight in that flexor muscle, but noticeably better.  I can still feel it while running, but now only after about 2 miles in, and there is no discernable problem while walking.  Hope this keeps up.

Easy run; 8:41 pace.  I took it outdoors again.  For sure the flexor muscle is improving.  I didn't really feel it until the final three miles.

8 easy miles; 8:35 pace.  Awesome sunrise as I was running East.  At the turnaround, running West however, pretty black sky.  They are calling for freezing rain later this morning.  A few drops fell on my final mile.

Wednesdays are now for strength training runs.  In the Hanson's Method, that means longer intervals, totalling 6 miles, at a pace 10 seconds/mile faster than marathon pace.

Today, it was 1 mile x 6 at 7:30 pace with 400 recoveries.

I did it on the treadmill and ran uphill the majority of the intervals.

A very happy surprise:  I had zero issues with the flexor muscle until around mile 9.  I just started feeling it then.  And tomorrow is my rest day, so I'm cautiously hopeful that I've left that injury behind.  I'm still icing it after my runs, and using my ultrasound on it at night.

Tempo run on the treadmill - 8 miles at marathon pace, with hills.

Same routine as before:  1 minute level, 2 minutes uphill, 1 minute level and 2 minutes downhill.  Repeat 10 times plus 2 extra minutes.

I increased the pitch of the hills today; everything feels great.  My longus muscle is, maybe, at 85% or better.  I didn't miss any training because of it, and I'm hopefull I'm not in any danger of it getting worse (if I stay off the slush and rough surfaces).

Easy 8 on the treadmill; 9:00/mile pace.  Heavy snow yesterday afternoon, followed by freezing rain all night ... I wasn't going to risk running the roads today, especially since my leg injury from 2 weeks ago is all but healed.

7 easy treadmill miles (roads are still pretty yucky).  9:00/mile pace.

11 weeks of training down; 7 to go!

16 mile long run - on the treadmill.  I drove my route last night to see what kind of shape it was in - not great.  And then it snowed a few more inches last night.  So, kept it inside today.  Besides, it allowed me to do some good hill work on the long run.

First 12 miles at 8:20 pace, followed by three at marathon pace of 7:40, and then one more at 8:20.  I mixed it up with hills - both up and down - throughout.  And the very good news is:  NO PAIN.  Anywhere.  I feel great.  Not even any tightness in the longus muscle any more.

Recovery run; 8:50 pace.  Took it outside.  -12C/10F.

Hanson's Strength Workout today.  1.5 miles at 7:30 pace with 800 recoveries (x4).  On the treadmill.  Major snow storm blowing through ... schools are cancelled.

Felt strong and pain free throughout!

Nine miles at marathon (tempo) pace; 7:39.  Same treadmill routine:  1 minute level, 2 minutes uphill, 1 minute level, 2 minutes downhill --- repeated 12 times.  No problems - felt great.

AND, I did not get into the New York City Marathon through the lottery yesterday.   Only 17% did, so the odds were not great, and I wasn't terribly disappointed.  It falls only 4 weeks after my 1st Ultra, and so wasn't going to be more than a slow slog for me anyway.

So, other than Boston this Spring, I plan on only one other big race this year - The Run for the Toad Ultra at the end of September.  Beyond that, probably just a few shorter events.

10 recovery miles; 8:42 pace.  Took it outside.  Cold.  -26C/-14F.  With the windchill, it was -25F.  Brrrrr.

12 weeks of training down - 6 weeks to go to Boston!

Easy run; 8:39 pace with hill bursts/strides in miles 2, 3, 5 and 6.

Still really cold at -26C/-32F, but turning warmer (maybe rain) tomorrow.

My beard froze to my tube scarf that I had pulled up over my face.  Ouch.

Easy run outside; 8:41 pace.  Has warmed up to -4C/25F, so quite a change from the past few days.

8 miles easy.  Took it outside despite the freezing rain.  My mistake.  Glare ice.  I kept going, hoping it would improve.  It got worse.  So, I finally turned around just shy of the 2 mile mark and finished the rest on my treadmill. 

Strength work on the treadmill.  3 x 2 mile intervals at 7:30 pace (15 minutes/interval) with 800 recoveries.  

Tempo run on the treadmill; 8:39 pace.  Same as last week:  1 minute level, 2 minutes uphill, 1 minute level, 2 minutes downhill - repeat 12x.

My hip was sore after Wednesday's run, but I think that goes back to Tuesday's run on the ice.  After taking my regular day off yesterday, icing it all day, and even popping a couple of anti-inflamatories, it felt fine through today's run.

But the REAL news is, the Boston Marathon Corrals have been assigned!  I'm #12927, wave 2, corral 5.  NOW it seems real!

I took it outside today for my recovery run; 8:43 pace.  Another cold one:  -22C/-7F, with a windchill factor making it -29C/-20F.  Right up there (down there?) with the coldest runs of the season.  What doesn't kill you ...

So, 13 weeks of training done ... 5 weeks to go!

Easy run; 8:34 pace, with strides/hill bursts thrown in at miles 2, 3, 5 and 6.  

Another cold morning at -30C/-23F with the windchill factor.  Incredible full moon though ... made the loss of one hour of sleep, because of the time change, worth it to run with that for company.

Long run - second last one.  I took it outside, leaving right at 10:25, so I could mimic marathon day with my food and drink beforehand.  Almost changed my mind and used the treadmill instead because it's still SO cold, but decided that, even bundled up, it was better to hit the road.

Average pace for the first 12 miles was 8:15.  Then I kicked it up a notch for miles 13, 14 and 15 ... 7:22  7:19  and  7:01.  Last mile was at 7:52, for an overall average pace of 8:03 and a run time of 2:08:44.

I felt strong throughout - even while running faster at the end.  It was a bit complicated getting to my gels, chews and water bottles beneath my jacket while wearing heavy mitts, however, but I worked it out.  I tried the Clif Gels for the 1st time, since that is what they give out on the Boston course.  Man, are they thick!  Like eating thick pudding.  

Easy recovery run; 8:41 pace.  Took it outside again.  A little warmer at -21C/-5F.  The trend is warming, and with the next 2 runs on the treadmill, today MAY have been the last really cold run.  We'll see.

***RIP Ed Whitlock***

Strength work on the treadmill.  That's 10 seconds/mile faster than MP.

3 miles @ 7:30 pace; one mile recovery; 3 more miles @ 7:30 pace.

Used a lot of uphills and some downhills.  Felt strong throughout.  Firing on all cylinders.  

Right hip pain is still there.  I know it's trochanteric bursitis, and that a cortisone shot will solve it quickly.  However, my doctor is away all this week, and I'm successfully managing it with ice and ibuprofin.  I don't actually feel it during any of my runs - just after they are done.

I took this Tempo Run outside - first time.  I had really wanted to run a Tempo outside, as it's hard to practice pace control on the treadmill.  Today seemed a reasonable time to try - the roads have been clear for a few days, and it's not quite as fridgid as it has been.

Well, still colder than I anticipated.  It was -10C/13F, but it felt colder than usual, since I dressed lighter than usual.  That, plus my gatoraide froze solid!  I had all of 2 gulps during my warm up miles, and that was all she wrote.  Froze the tip of my nose too.  Ah well.

Despite all that, I was very happy with the run; I did go a bit faster than Tempo pace.  I averaged 7:33 over nine miles.  Tempo pace is supposed to be more like 7:39, so a little too fast.  I was close for the 1st 3 miles, but I was dropping down to the 7:30 zone in the last 6 miles.  Sure felt strong though - a good confidence booster at this point in my training.

Easy recovery run; 8:40 pace.  Still warming up ... a balmy -5C/23F today.

14 weeks of training down ... just 4 to go.  

Threw in hill bursts/strides in miles 2, 3, 5 and 6.  Average pace:  8:24.  Fairly mild:  -7C/19F.  Going to be a nice day once the sun comes up.

Easy run; 8:42 pace.  Almost took it to the treadmill, as there was about an inch of fresh (wet) snow on the ground.  But then thought better of it, and took it outside.  Turned out to be okay - not slippery at all.  Temperatures right around the freezing mark, or just below.

Easy run; 8:32 pace.  All of yesterday's snow melted, so the roads were bare once again.

Strength workout on the treadmill (it's -25C/-13F with the windchill, so opted to stay inside).

3 x 2 miles @ 7:30 pace with 800 recoveries.  All is good.  Well, I have a bit of a cold that started on Sunday, but it's not slowing me down.

10 mile tempo run; 8:39 pace.  I took it to the treadmill, as it snowed a fair bit overnight, with some freezing rain thrown in, and I didn't want to risk an injury.

So, same routine:  1 minute level, 2 minutes uphill, 1 minute level, 2 minutes downhill --- repeated 13 times.

My cold is no worse - maybe a bit better.  My Trochanteric Bursitis is also no worse - and also maybe a bit better.  Icing it every day.  Opted to not get the cortisone shot, as it's not affecting my running.  Getting a massage this afternoon.

Easy recovery run; 8:49 pace.  Legs felt a little dead today.  There was enough bare pavement showing to run outside, but it was cold at -11C/12F and a stiff North wind blowing at 21mph.

Almost forgot!  15 weeks of training down ... just 3 to go!

Easy run with hill burst/strides in miles 2, 3, 5 and 6; 8:43 average pace.

Gorgeous red sky/sunrise to the East and, at the same time, a stunning full horizon to horizon rainbow to the West.  Lasted exactly the five minutes it took me to walk home for my cool down after the run.  Perfect timing.

Perfect also, as the predicted freezing rain started the second I got home.  The roads will be pretty icy today, so I'm glad I got the run in beforehand.

Well, the freezing rain that started right at the end of yesterday's run continued for more than 24 hours.  I drove part of my route this morning to take a look - no way was I going to attempt running it.  Even walking is dangerous.  So, to the treadmill.  2 hours and 12 minutes worth.  Ah well.

I made the most of it ... wore what I plan on wearing in Boston in 3 weeks, and made it into a good hill workout.

I ran it at a pace of 8:16.  First 4 miles I ran downhill (4 degree decline), then 4 miles level, followed by 4 miles of uphill repeats:  1000m at 4 degrees incline, 600m at level, repeated 4 times for the 4 Newton Hills.  Then finished the last 4 miles level, picking up the speed to 7:30 for almost 2 miles at the end.

Everything seems to be on track.  Bring on Boston!

Easy recovery run; 8:50 pace.  It has warmed up to 1C/34F, so I was able to take it outside today.

My 1st time taking the Wednesday workout outside.  Felt good to do that.

Ran 4 repeats of 1.5 miles at 7:25 pace with 800 recoveries.  I was pleased at the consistency of pace I was able to run those repeats.  All is good ... just 3 more 'something of substance' workouts left before race day.

10 mile tempo run; 7:33 pace.  A bit faster than I was aiming for (7:37), but close enough.  First 4 miles were into a stiff wind (15mph), and I compensated by pushing a bit harder.  

Still, a good run, and I'm glad to have been able to take it outside.  Yesterday, they were calling for snow beginning last night.  Didn't happen - actually just started falling at about mile 8, so the roads were clear and dry for running.

Just one more strength and one more tempo workout next week; all the rest of my runs are easy.

Recovery run; 8:48 pace.  Peak mileage of 63 miles this week.  

16 weeks down; 2 to go!  And no training days missed for any reason.

Easy run; 8:42 pace with hill bursts/strides in miles 2, 3, 5 and 6.

Easy run; 8:48 pace.  Gorgeous day:  5C/40F.  First time in the training cycle that I felt like I was overdressed.

Easy run in the cold rain; 8:48 pace.  Just 1C/34F and a steady rain ... I was very soaked through by the end.

My final "strength" workout.  6 x 1 mile intervals with 400 recoveries.  Aimed for 7:27 pace (10 seconds faster than marathon pace).  Came pretty close:  7:23  7:24  7:24  7:25  7:24 and 7:24.

Maybe that's a sign that I'll run 7:34 in Boston!

Took it outside, as the rain finally stopped and the predicted snow did not fall.

Got my runner's passport from Boston in the mail yesterday!

My final marathon workout this morning.  10 mile Tempo Run (marathon pace).  Ended up a tad fast, at 7:35/mile.

After Wednesday's strength work, I had a 4 hour drive to Sault Ste. Marie for meetings.  Not nice, sitting that long after a hard workout.  Thursday was off, but then a 4 hour drive home today after this workout.  I'm a bit sore.

This morning's run I did up in the Hiawatha Highlands.  Hills and wind, so I was happy with the result.

Now to taper and let all the sore body parts fully recover.  In particular:  my right hip (bursitis) is still achy, left hamstring is tight, and my left calf is too.  That, along with a few other aches and pains after 17 weeks of training.  Nothing that I can't manage, and I'm looking at being 100% on April 17th.  And so far, the weather looks good for that day.

Recovery run; 8:39 pace.

Passed 10 other runners today, going the other way.  I don't think I saw that many runners all winter.  To see that many in one hour was amazing.  Spring, I suppose.

Can you believe it???  18 weeks of bang on training - no lost days for any reason - and nine days before Boston I get hit with the Norwalk Virus!   Aaarrrrrhhhh!

I didn't feel quite right after my Saturday morning run.  Bloated.  Not hungry.  Had to force myself to eat.  Well, that night, while I was leading the Passion Service at Church, while my Deacon was reading the Gospel, I had to rush out.  Didn't quite make it to a sink or a garbage can, I'm afraid.  Got home and spent the next 36 hours in bed.  Unspeakable things blasting out of me from both ends.

Felt better this morning.  Less headache and nausesa.  Mostly just a really sore stomach - like I went five rounds with a gorilla in a boxing ring.  Trying to keep hydrated and eating as much as I'm able.  That basically means sports drink and toast.

I tried a run today - barely made 5 miles at 8:57 pace.  I just feel weak.  

I am SO grateful this happened now, and not next weekend.  Plus, I'm in tapering mode anyway, so my biggest goal now is to get my strength up in time for Boston.  It just goes to show ... anything can happen on the road to Boston.

Freezing rain today, so I took it to the treadmill.  6 easy miles; 9:00/mile pace.

Still not quite 100%, but I'm able to keep my food down now and managed to get my weight up a bit.  I'm still hopefull I can get my glycogen levels optimized for Boston.

Turned the corner!  Starting about mid afternoon yesterday, I felt 'normal' again.  Ate an entire pizza for dinner.  Had a normal night of sleep.  Ran the 6 miles this morning easy at an 8:42 pace.  Scheduled for 5, but decided to tack on the extra.  Legs felt strong, and my stomach no longer feels like it's full of acid.  

Tomorrow is supposed to be an off day, but I think I'll run 5 easy.  We'll see how things unfold.

Oh, my Bishop found out yesterday that I'm away Easter Sunday.   He is thoroughly unimpressed.

Normally would not run on Thursday, but I was forced to take Sunday off and cut back on Monday, so I decided to go for a slow run today; 8:50 pace.  I think things are falling into place.  Eating primarily carbs right now.  Mostly packed and ready to go.  Know the weather in Boston for Monday (hot!) I was able to decide on my running gear for the race.

Easy run; 8:43 pace.  Beautiful morning.  Man, I'm eating everything in sight, and my weight just won't budge.  I guess I'll just have to trust my body is storing up the glycogen the way it's supposed to be doing.

Last shake out run before Boston.  8:39 pace.  A parishioner joined me for part of it.  I run past his house every day, but this is the first time he joined me on a run.  He qualified for his 1st Boston also - running it next year (maybe with me).

Good to go!  I have a parishioner picking me up at 4:30 tomorrow morning to bring me to the airport.  Scheduled to land in Boston just before Noon.  From there, to the expo, then check in to my room at 3pm, pasta dinner that night and SUCCESS the next morning/afternoon!  

Not sure how to write this one up. I'm still in Boston...flying home tonight. So I'm in a restaurant and on my cell phone. I just wanted to give an initial reaction and will fill in the details when I get home. So, obviously I'm really disappointed with my time. At the same time, I'm ecstatic to have been able to run Boston, and my time is not relevant. So, really mixed emotions. I went from Plan A to Plan E really fast. Amazing how quickly things can go south in a marathon. I didn't even HAVE a Plan E to start. So, the A plan was to break 3:20. And really, I was in shape for it. I thought. Plan B was to PR it. Plan C was to BQ it. Already at Mile 4, I knew I had to go to Plan D, which was to just enjoy the experience. Plan E I came up with around Mile 21. That was to just get across the finish line. Well, at least I managed that. So, I came in just under 3:54, a good half hour slower than when I qualified in Chicago. But I did come in. I ran BOSTON! Nothing will change that. When I get home, I'll flesh out the sordid details for posterity.

Okay, I'm finally home.  After a 90 minute weather delay, leading to a missed connection and the loss of my luggage.  Finally got reunited with my luggage (came in on a different flight), but had to overnight it in Toronto.  Long day of travel.  But I'm home.

So, the sordid details (I won't be upset if they are never read):

I arrived in Boston on the Sunday.  It was 34 degrees when I left Sudbury.  It was 86 degrees when I landed in Boston.  It would cool down to 75 degrees by Monday.  Ouch.  I had to store my luggage at the water taxi place, ride the T to the expo to pick up my number (was awesome walking by the finish line and seeing all the activity around there), then back to the waterfront for my luggage, then a long ride on the T (with a transfer) to the Airbnb I had booked.  Then back downtown on the T for the pasta dinner, which I didn't get to eat.  A LONG day (up at 4am) and I was unimpressed.

They assigned pasta dinner eating times.  Mine was 5:30.  I got there just before that to discover a LONG line that wound around City Hall.  Seriously - it took me almost 10 minutes to walk to the back of the line.  And there we stood, in the hot sun, and the line did not move.  For an hour.  I'm not sure when it might have moved eventually, but after an hour, I was done.  At 6:30 I took the T back to the Airbnb.  A couple on the train who had been to the dinner (first in line) told me what the hold up was - the Mayor had to come, with a marching band, and make a speach.  Seriously, Boston Marathon people?  For that whole time, they would not let anyone in, for security reasons, I presume.  I will NOT vote for that mayor (even if I could)!

Anyway, what I SHOULD have done was find a restaurant.  But I didn't know Boston and I didn't want to wander around.  So, what I did do was accept the invitation of my airbnb hosts to eat with them.  When I first checked in, they were having an Easter party (lots of people) and told me I was welcome to join them.  They said it was all Ethiopian food (where they were from).  It smelled good, but don't do anything different from your training routine, right?  But now I was stuck, so I went back there and joined them.  I mean, hey, the Ethiopians do pretty darn good in marathons, so they must eat the right kinds of food, right?

Well, I tried to keep it basic and to avoid the spicy stuff and anything I thought might be risky.  It WAS good.  And I declined the beer they offered.  By 9:30 I went to bed.  The party continued (quite loud) until Midnight.  Oh, and my little room had no air and no window.  It was HOT.  Ah well.  Who needs sleep the night before a marathon anyway?

So, up at 4:30, and off I went.  I followed the same basic pattern of eating I had rehearsed several times.  Took the T to the baggage check, got on the bus, and was off to Athlete's Village.  A tip of the hat, by the way, to all the volunteers.  With the exclusion of the stupid Mayor, I dare say that everybody in Boston is golden.  The bus ride is about an hour, and then I had about 90 minutes in the Village until it was time to move to the start line, almost a mile away.  The atmosphere was fun and exciting.  Everything was going without a hitch, except for that heat.  It never really cooled down much overnight, and the sky was clear and so it heated up pretty quickly.

So, the start at 10:25.  Seems to me it took about 4 or 5 minutes for me to get to the start line when the gun went off, and it was kind of a slow shuffle until then.  Since we were seeded according to our qualifying times, everyone around me was basically running the same pace, so I just settled in to the big crowd and went with it.  I'm not going to bother listing my mile splits since they won't be accurate anyway (which I'll get to).  The official splits were at 5K intervals, and they are posted online of course.  But I was aiming for 7:37 mile splits.  I hit that once - in the final half mile.  Go figure.

So, the race course.  I knew it was downhill, and I knew it was undulating, but I was caught a bit off guard by the uphills.  Yes, primarily downhill at the start.  But with some good uphills peppered judiciously in.  Aid stations every mile, beginning at mile 2.  I thought that was a bit much, but it turns out I could have used more.  I was SO THIRSTY.  Constantly.  I drank what I could at every aid station, but was thirsty again after a quarter or a half mile.  Seriously - I've never experienced that in a race before.  I knew I was well hydrated, but you'd never know it by my thirst.

Already, by mile 4 as I mentioned above, I knew things were not going well.  My legs had no 'umph' in them.  It was like I had no glycogen stores - like I had not carbo loaded at all and was already depleted.  By the end of mile 4, I could see my splits were consistently around 7:45.  That would actually have been decent at that point of the race, if I had felt good.  But I didn't.  I knew I couldn't run faster that day if I wanted to finish, and I could already feel the life leaving my legs.  So, I settled for Plan D (just enjoy the day) and kept on.

Well, my splits went to around 8:00 for the next 3 miles, and then slowed to the 8:30 range for the next 13 miles.  That would bring me to the bottom of Heartbreak Hill.  But those splits don't actually tell the whole story, as my GPS watch is set to autopause when I stop moving, and I stopped moving 6 times in that race:  I had to make emergency porta potty stops at around miles 8, 11, 14, 17, 20 and 24.  Yes, a new record for me.  6 stops.  

I was terribly bloated and gassy and cramping.  I had planned on eating 2 chews every mile.  I couldn't eat a thing.  I tried gatoraide, and that just made things worse.  Instant reaction.  So, I ended up running the majority of Boston on water alone.  And even water was causing me to cramp.  Seriously, I don't know how the Ethiopians do it with their diet!  But I'm not even sure I can blame that.  I think the heat was hitting me worse, and it was affecting my insides.

Since my GPS stops when I do, I was able to figure out what those stops cost me:  8 minutes.  Yup, take away the portapotty breaks, and my time was 3:45:51.  Still not great, but better.

So, I mentioned Plan E above.  That was formulated somewhere around mile 21, when it dawned on me that I might not finish the race, based on how I was feeling.  At that point, I wanted to throw up so bad, but I was afraid to, in case it might prevent me from moving again.  I mean, I can't say I was having fun anymore, so I threw all my focus into staying upright and putting one foot in front of the other.  I was also determined to not walk - not even through the aid stations.  Not even up the Newton Hills.  But Miles 21 to 24 were all over 9:00 pace, and mile 25 was a shockingly slow 10:37.  Ouch.  I have to confess, I DID walk through an aid station there.  And it took everything in me to start running again.

When I look at those later splits, I'm amazed, because after Heartbreak, it's basically all downhill.  But the downhill hurt at that point, and my legs felt like pegs.  I had read about that feeling in the latter part of marathons, but this was my 1st time experiencing it.  I've decided I don't like the feeling, just for the record.

I did pick it up when I made that right turn on Hereford, despite the little incline up, and poured it on when I made the left on Bolyston.  A little pre-mature, perhaps, as I hadn't realized how far away the finish line still was.  And I was sobbing too, by the way.  Not in pain.  It was really emotional for me.  The wonderful volunteers at the finish line (who were kept quite busy with distressed runners) kept asking me if I was okay, and I had to tell them again and again that I was just emotional.

In truth, I felt fine.  No blisters.  No tender spots.  No muscle pain.  Left ankle a little sore, perhaps.  Even at my airbnb where I had to climb a steep flight of steps, there was no problem.  I trained to run a 7:37, and ended up running a minute/mile slower, so my body did not take a beating at all.

I made my way back to my room to shower.  Tried to nap, but couldn't (too noisy and too hot), so went back downtown for dinner (steak, wine and cheesecake!) and wandered around the finish line until it actually started to feel colder.  It was nice to wear the Marathon jacket and medal together for the 1st time.  By Tuesday, it was downright chilly.  Would have been a great day for a marathon.  The same with Wednesday, when I started my trip home.  And home, by the way, is currently still sitting at 34 degrees.  Brrr.

So, the post mortem analysis ...

Reasons why I sucked at running the Boston Marathon on April 17, 2017 (in what I believe to be the order of greatest significance):

1)  The flu.  Getting sick, with Norwalk or whatever it was, 9 days before the race did me in.  Yes, my training was done and I was in peak condition.  But the illness depleted me just when I needed to replendish my glycogen stores.  I lost 5 pounds and barely managed to put it back on.  No matter what I ate that week, it just didn't seem to "stick".  I know I put on an honest face all week, but that was psychological self-assurance (positive thinking) more than truth.  I never really got my legs back, and on Marathon Monday, I couldn't perform.  I knew it almost immediately.  Biggest reason for my poor performance.  Oh, and mother nature can be a "*itch", at times.  10 years without being sick - not even a cold - and I get this a week before the Boston Marathon!

2) The Heat.  Especially combined with #1, this hit me hard.  All my training runs were done in frigid weather.  The Boston Marathon this year was far from frigid.  Nothing I could do about this one, but it looms large in my performance.

3)  Travel.  Arriving in Boston the afternoon before, and rushing around to do everything that needed to be done.  I was tired from the Holy Thursday/Good Friday/Easter Saturday celebrations, and I was tired from the early start, the travel, and the chaos of Boston the day before the Marathon.  I knew this would all be the case, but I had no real choice.  I was already in my Bishop's bad books for missing Easter Sunday.  I couldn't control getting sick, I couldn't control the heat, and I sure couldn't control the date for Easter being on Patriot's Day Weekend.  I made the best of it, but it was not ideal.  Previously, I always arrived at my marathon destinations several days or more before the race, and for good reason.

4)  My Accommodations.  Poor choice, I know, but I made the decision to cut expenses wherever I could.  Boston is not cheap!  And my 1st booking, which I made well in advance, was cancelled by the owner on short notice, so I was grateful to find this one, even though it was far from ideal.  It wasn't a make or break issue in terms of my performance, but combined with already being sick, tired and hot, it certainly contributed.  

5)  Carbo Loading.  I'll put this in the lowest spot, only because I know that ideal Carbo Loading takes place the whole week before, rather than the night before, a Marathon.  I really don't know what my night before Ethiopian food might have done to me.  I suspect it had some influence on my gut, but not a whole lot.  It certainly was not responsible for my 'dead legs' at the start line.  Still, it was a 'wild card' situation that should not have happened and which I could have controlled a bit more.

Well, that's it.  Some significant factors beyond my control, and a few that I could have managed better.  However, I did the best I could in the situation I faced, and I'm happy for the experience.

What happens next, I'm not sure.  I'm running the Run for the Toad Ultra in October.  I have nothing planned beyond that.  For now, I'm going to rest for a couple of weeks, and then ease back into my daily running routine.

FURTHER THOUGHTS:

I follow the Hanson's Training Method, and am part of that facebook page.  Luke Humphrey is the 'science guy' behind the method, the main writer of the book, and the face/voice of the Hanson's Group.  He ran Boston last Monday in 2:23:12 - 27th overall - but was aiming for a 2:20.  He did a one hour post-Boston analysis for all of us on the facebook page which I watched last night, and it helped me to put things in perspective.

So, the analysis I did myself above was basically bang on.  The heat hurt virtually everyone.  My primary mistake was not making the mental adjustment to run slower PRE-RACE.  I stubbornly held on to the idea of a 3:20 effort for the first 4 miles until I was forced to slow down.  By then, it was too late.  Had I run a 3:30 effort from the beginning, I would have been in much better shape.  Hard to say, of course.  Anyway, listening to his analysis helped.  I just need to put this one behind me and focus on my next goal.

Two weeks of no running post-Boston, so today was the day to get back to it.  4 easy miles; 9:06 pace.  Miserable day!  Raining steady and just 2C/36F.  Yuck.

Anyway, felt stiff and sore, especially the left hamstring and through the hips.  I checked back on my notes from my previous Marathon in Chicago in the fall of 2015, however, and I see that I had the exact same issues then.  So, like then, I'll go slow and easy all week and slowly pick up the mileage as I'm able.

I have a massage booked for this afternoon - good timing.  A new therapist - Jessica, as Jasmyne has moved on to another place further away.

Another easy run; 9:02 pace.  Still pretty achy.  

Yesterday's massage was painful, but helpful at the same time.  She worked everything from the hips down - I don't think there was any spot that wasn't sore to some degree.

Easy miles; 8:34 pace.  First time since the marathon that I felt like I was running, instead of pushing through a trudge.  Gorgeous morning too, which may have helped.  Clear skies, no wind, and just 1C/33F.

Easy run; 8:44 pace.  Now able to run the trail sections, as they are all clear of snow/ice/water.

Easy run; 8:56 pace.

Woke up REALLY sore.  After a month away from strength work, I did my plyometric jump squats on Wednesday.  Didn't seem to be a problem, and I did them again last night.  Well, now I'm feeling it in my glutes and quads big time.  So, I ended up shortening the run for today.  

Easy run; 8:56 pace.

Was going to take the day off since I was still pretty sore when I went to bed.  But I woke up early feeling a lot better.  Just a mild soreness in the quads.  So, I decided to take a slow test run.  Glad I did - the quads were not an issue.  The wind sure was!  -1C/30F with a stiff wind at 25 mph, making the windchill just 18 degrees.  Isn't it supposed to be warmer than this by now???

Pushed it a bit further today; 8:41 pace.  Feeling like my normal self.  Still cold!  Just -1C/32F with a strong north wind.

Feeling sore today, so took it super easy.  Five miles; 9:01 pace.  Heading to Ottawa tomorrow, so will get a couple of runs along the Rideau Canal when I'm there.

In Ottawa with some parishioners for the Annual March for Life.  Early morning run along the Rideau Canal.  I LOVE this route.  SO many runners.  Anyway, went the 6 miles at an easy pace of 8:41.

Along the Rideau Canal again.  Went all the way to the Dows Lake Pavillion.  What's there not to love about this city for running?  I think there must be runners out 24 hours/day.

Easy pace; 8:39.  Started slow and picked it up to MP by the end.

Easy run; 8:51 pace.

Well, it has been officially announced, so now I can say that I've been transferred to a different Parish, effective July 1st.  Not moving very far ... Garson.  Just 25km/15 miles from where I am now.  It's literally the parish next door to me.  Basically, moving from the Northern part of Greater Sudbury to the Eastern part.

So, as far as running, not much will change.  Still pretty much flat as a pancake there.  I'll have to discover new running routes once I move.

Easy run; 8:45 pace.

It rained last night, and this morning was that golden zone of blissful running.  5C/41F, little wind, everything smelling fresh, and the leaves just starting to break out on the trees.  Of course, my allergies are now kicking it up a notch too!

10 miles at an average pace of 8:26.  Started off in the 8:50/mile range and finished mile 10 in 7:38, so my pace was all over the map, but progressively faster every mile.  I wasn't pushing it and everything felt easy.  So, I think I have my legs back.

Easy recovery run; 9:00/mile pace.

Nice easy rain falling and a comfortable 10C/50F.  

My sinuses are really inflamed today because of the allergies.  More of a minor nuisance than anything.  It didn't help that I spent a chunk of yesterday doing yard work.  

Easy run; 8:49 pace.  Really warming up now:  15C/60F.  So nice for running, despite the blackflies that are now starting to bite.  Extra incentive to keep moving!

Moderate run; 8:17 pace.  Felt great to move.  Just -1C/31F with a stiff north wind, but sunny.

Started off easy and picked it up as I went.  Averaged 8:24 pace.

Easy run; 9:00 pace.  Light rain throughout, which actually felt kinda nice.

Picked up the pace a bit for the last few miles.  Averaged 8:25 for a run of 1:24:15.

Wore my new ultra vest for the first time, just to see how it felt. It's going to take some time to get used to running with it, I see.

Moderately fast run; 8:03 pace.  Felt like I could go on and on and on.  But I didn't.  

Easy miles; 8:39 pace.  Gentle rain falling, and lots of puddles to dodge.

Speedwork at the track - hadn't been there since early August last year, as I did all my winter speedwork on the treadmill.

The track is in decent shape.  The weeds haven't started growing up in it yet, and the highschool is using it for their spring events, so it's relatively smooth for a sand & stone track.

Anyway, I ran 6 repeats of 800s with a lap recovery in between.  Was aiming for something around 3:20/repeat; in between my 5k and 10k pace.  Ended up faster than that, but I guess it's okay, since I didn't fade.  Splits were:

3:20  3:18  3:15  3:13  3:13  and  3:11

Perfect running weather:  light rain, slight breeze, and just 12C/54F.

Easy recovery run; 8:47 pace.

I see the city has put the portable toilets back near the soccer fields for the summer.  That's good.  They are exactly 2 miles from home on most of my routes.  With 4 miles to go, when you just have to go, there's no way to hold it for 4 miles.  2 miles - it's doable.

And hey - the first hint of humidity today!  I mean, it's only 14C/57F and 89% humidity - but it was noticeable in a nice kind of way.

Mondays are for trails.  I took it to the x-country ski trails in Capreol.  Just 10 miles from here.  I've gone skiing on them in the winter, but this was my first time on them without snow.  

A humbling experience, running on trails.  Took just shy of 2 hours to run the 12 miles - pace of 9:57 - and it wasn't because I was trying to run slow.  That felt like a serious effort.

A few observations:  

The mosquitoes were big, plentiful and hungry.  A real incentive to keep moving!  At a 10 minute/mile pace, it was enough to keep them at bay.  But on the steep inclines where you had to walk, they had no problems catching up.  I didn't even have a walking cool down at the end ... I ran right to my truck, got in and drove away.

The trail is pretty identical to the "Run for the Toad" trail I'm training to run.  That was a smart move running the 25k there last fall.  I know what to expect.  These trails match both the type of running surface and the topography of "The Toad".  All good.

I don't think running The Toad under 5 hours is realistic.  I did the 25k in 2:12:00, so figured a sub-five was easy.  Now, maybe not so much.  We'll see how the training goes.

Finally, I'm not sure if Trail Ultras are going to be my thing.  I'll give it time, but it's obviously a very different animal from running on roads.  Lots of adjustments to be made.

It was 15C/59F at 90% humidity, but that wasn't a factor at all.  It actually felt nice out there.

Moderate paced run; 8:06/mile.

Had an hour massage yesterday after my trail run.  Helped a lot.  Hamstrings crazy tight, she said, like I didn't know.

Gave a blood donation yesterday too, so expect that might slow me down a bit for the next little while.  Maybe.

Easy recovery run; 8:50 pace.

Back to the track for some speedwork.  1200 x 4 with 400 recoveries.  Aimed for a 6:40 pace, or 5:00/set.  Did well:  5:02  5:00  5:00  and  5:01.

Wasn't easy though - had to fight for it.  Heavy legs.  I'm guessing the effects of reduced red blood cells from Monday's blood donation.  To be expected.

Oh, started reading Bryon Powell's "Relentless Foward Progress".  Good stuff re: Ultras.

Moderately easy run; 8:35 pace.  Legs a bit heavy after yesterday's track work, but I didn't feel like I was pushing the pace today.

16 weeks to the Toad!  So starts my 'official' Ultra training program.  Sundays are an optional running day, but it feels odd taking 2 days off/week, so went for a slow, easy one.

9:06 pace in a light rain.

Back to the ski trails in Capreol.  Scheduled for 10, but decided to tack on the eleventh.  Well, kinda forced to it actually, as I was still in the woods after 10.  Wandered off on an interesting side trail and discovered some new areas for running.  

Running time of 1:52:30 with an average pace of 10:13.  I don't think the flies were as bad this week, and so I didn't have to run quite as fast!

Moderately paced run; 8:09/mile.  Although gusty, the temperature was perfect at 11C/52F.

Easy run; 8:50 pace.

A new route today - don't know why I didn't try this one before.  Drove 3 miles north of my house and parked.  That puts me on the north rim of the crater .., not so flat up there as down here in the valley.

There is a dirt road there that meanders through the wilderness.  Nelson Lake Road.  A good variety of hills.  It goes on forever, so I just ran an out and back, and threw in 4 strides for good measure.

My only concern (other than coming upon a bear) was the dry, dirt road.  I figured if a truck came along, I'd be choking on dust.  Well, just 100 feet from the end of the run, a quad raced by and it did kick up a lot of dust.  Ah well.

There was just enough of a breeze to keep the biting insects at bay.

Easy run; 8:45 pace.

Was talking to a parishioner last night about the route I ran yesterday.  That's where he goes hunting in the fall.  Told me yeah, there's lots of bears, but it's the wolves that are more aggressive.  Thanks.

Took yesterday off - legs feeling a bit tired.  

Back to the trails today; 12 miles run in 2:02:30.  Embarrasingly slow, but with the sharp inclines and declines on this trail, it was a heart pumping pace the whole way.

Took a new side trail at one point, just to see.  It ran along the Vermillion River until it ended at an old bridge, long since removed.  It was at a narrows in the river where it also drops a fair bit, so a scenic place to pause for a few minutes - especially nice since it was open and there was a bit of a breeze - so the biting insects were kept to a minimum (unlike most of the morning in the woods, where they did a pretty good job of keeping me moving).

Now my legs are feeling a bit tired again.

Tempo paced run; 7:40/mile.

Amazing how that pace feels easier on the roads than a 10:00/mile pace feels on the trails!

Easy run; 8:40 pace.  Just beat the storm that is coming in fast.

Back to the track today.  I mile repeats (x3) at 10k pace with half mile recoveries.

Pretty much nailed the splits:  6:44  6:45  and  6:46.

It's not hot - just 15C/59F - but at 98% humidity, I was pretty wet from the start.

Tomorrow, I'm in the "Miner's Mayhem" - a local mud run/obstacle course at the Sudbury ski hill.  17 obstacles, and lots of ups and downs on the hill.  I'm not going to attack it hard - mostly just going to enjoy the day with a few people that I know.  And try not to get hurt.

I ran this crazy race 3 years ago, and decided to do it again this year, just for fun.  Obviously not taking it too seriously, as I ran 1 mile intervals at the track just yesterday.

So, I actually cut off 5 1/2 minutes from my time 3 years ago, which really surprised me.  I didn't think I ran it that hard.  I guess my ultra training on trails is paying off?

There were 85 men in the race, and 232 runners, so I placed in the top 15% of the men, and the top 6.5% overall.

Sudbury is a mining city, and so the race theme works well.  Started in a storage cubicle (mining cage), where they soaked you with water guns and water balloons.  There were 17 obstacles (or Mayhems) to mark the year 2017.  Over walls, under walls,  through water, balance beams, up the ski hill, down the ski hill, repeat.  And again.  About half way through, I was bleeding from somewhere on my hand.  When I finished, the knees were in pretty bad shape too.

Then, I changed into dry clothes and did it again!  This time with a team.  Parishioners who decided to run it after hearing me talk about it.  So, I was able to double up my mileage.  Slower the second time around, but still managed to twist my ankle on one obstacle and grind a few more layers of skin off my knees.

Anyway, a lot of fun.  I don't think I'll be running hard for a few days while I heal up.

So, I've had time to do a body inventory following Saturday's run.  Both elbows scraped up, and both knees.  Abrasions on various parts of my legs.  A welt of some sort across my left shoulder.  Left ankle is swollen and sore.  Right knee is throbbing - feels like it's bruised from the inside.  Triceps are pretty sore, as are most of the shoulder muscles.  Calf muscles are screaming.  Hamstrings are really tight and sore.   Abs feel like they've been pounded.  Yes, the race was a lot of fun!

Anyway, took yesterday off and wasn't sure if I'd be able to run my 12 miles today.  For sure wasn't going to do it on the trails.  Decided to run the bush "wolf" road instead.  Elevation change is 210 feet, instead of the trails which is 3 times as much.  Figured I'd go slow and see how everything reacted.

Well, all the sore parts didn't affect my stride in any way, which I believe is the test of whether you should run through pain or not.  So, I went the distance.  1:44:00 running time for a pace of 8:40.  

Tempo run; 7:50 pace.

Easy shake out run; 8:43 pace.

Hilly run.  Really hilly.  Decided to try new route - went right on Frenchman Lake Road, instead of left on Nelson Lake Road.  Some pretty steep climbs up to Joe Lake (past Frenchman).  470 feet of climb.

Pace going in was 9:14.  Coming out, it was 8:25.  Good pounding on the legs for today.

It was only 17C/62F, but at 99% humidity, it was a wet run.

Back to the Capreol Ski Trails for this 14 miler.  Took 2:25:30 to run at a pace of 10:22/mile.  Elevation gain of 850 feet.  Temperature was a perfect 11C/52F with humidity hovering around 85%.  There was a light rain for most of the first half, and then the sun broke through off and on.

I'm just glad I was able to run.  Moved a lot of heavy things on Saturday with helpers.  When carrying my half of a 90 gallon fish tank to the trailer, I felt my back do something weird.  It prevented me from carrying much of anything for the rest of the day - and no, I did NOT plan it that way!  One of my helpers is a health care practitioner, and she did a treatment on me that afternoon - my lower back is twisted and pulled.  It felt better after that, but she strongly urged me to not run that day.  I had planned my 10 miler later on.

So, I reluctantly listened to her, and even took Sunday off (was optional anyway).  So, just happy to be out there today.  The back is still achy, and I really had to pay attention to it (especially on the steep downhills), and when I finished, getting into and out of my truck was interesting, to say the least.  But I did it!

I did fall - nice little face plant, just after mile 8.  Tripped on a tree root.  Both hands took the brunt of it, and were numb for the next couple of miles.  Other than that, however, there was not much other damage --- a bit of blood on my left leg, and a lot of mud/dirt pretty much everywhere.  Sure glad it was on a flat section!

1 hour tempo run.  7:36 pace.  Back is still pretty achy.  Doesn't seem to affect my running, but sure is stiff when I'm done.  I'm getting another treatment for it later today.

Rained all night.  Still raining pretty steady.  So, wet run.  Easy pace of 8:48.  

Big move today, so it really threw my routine off.  I didn't have time to run this morning.  I did, however, just finish an early evening run at the track.  And it's literally across the street from me at my new place.  Way cool to have a track this close. 

So, I ended up running 4 x 1200 repeats with 400 recoveries.  Aimed for something around 5:00/repeat.  Came in pretty good at:  5:02  5:00  4:56  and  4:52.

Time to eat!

First run on the streets and trails of Garson.  Well, the trail I tried turned out to be a bust.  Constant expanses of water across the trail to the point where I had to finally turn back.  First mile:  9:47.

I picked it up on the roads and finished the 10 miles with an average pace of 8:47.

This sure is not the Valley.  Hills!  Finally, I'll have hills to train on.

Whole new trail system to discover.  Just a 9 mile drive to Moonlight Beach, and there begins access to a whole bunch of trails - hiking, skiing, snowshoeing, biking ... and running.

A little bit of everything on this one.  Crushed stone trail wide enough to drive on, grass, dirt and rocky terrain in other sections, and a couple miles of what can only be described as highly technical (for running) terrain.  The best the Canadian Shield can offer!

At mile 3.5, at the start of a really technical section, I actually met a runner going the other way.  He warned me to turn back - said the trail was almost impassable because of mud.  True enough, he was full of it (mud).  I almost did, but then thought "hey, I'm an ultra marathon trail running idiot".  Mud is NOT going to stop me.  So, I pressed on.  It really wasn't that bad.  No mud above the knees.

The ski trail sections were easier to run, but the hills were steep.  I was running mile splits anywhere between 8:41 and 12:41.

Average over the 16 miles was 9:57 for a total running time of 2:39:16.  Total elevation gain was 884 feet.

Lots of hikers out on this beautiful day.  It started at 17C/62F and finished at  20C/68F.  Saw a number of turtles in one of the ponds that I passed, and at one point, while I stopped to check my location on a trail map that was posted, a deer quietly walked by just 20 yards away.  Way cool.  Not sure it even knew I was there.

Anyway, as tough as this run felt, from this point on, 16 miles are my recovery Mondays every 3 weeks.  The other 2 Mondays get longer and longer.

Tempo Run on Skead Road - hilly run.  Paced it at 7:40/mile.  And hey, I finally dropped below 160 pounds again!  Woo Hoo!

Easy run; 8:41 pace.  I am living in a hotel suite for a month now, while my new place undergoes some repairs.  Not a great situation, but not much choice.

Anyway, I'm on a major intersection in Sudbury.  I ran up a busy street for almost 2 miles, turned right, and found myself running through a light industrial area, and then bush.  At that point, a coyote ambled across the road in front of me.  And me without my pepper spray!  Anyway, it didn't seem the least bit interested in me, and just casually walked off into the bush.

The road ended exactly 3.25 miles from my hotel, so I turned around and retraced my path 'home'.

Program called for a 55 minute hilly run, so I explored a new neighbourhood in the Minnow Lake area of Sudbury this morning.  It sure had hills in spades!

Kept a pretty brisk pace of 8:01, despite all the ups and downs.

Was supposed to be an easy 10, but ended up more of a moderate 8:21 pace.  It just felt too good to go any slower.

From my hotel, down to Bancroft/Howey/Ramsey Lake to the Science Center and back.  Gorgous day at 19C/66F.  The only trip up was I should have brought water.  I thought I'd come across a fountain at the lake and I didn't.  So, was running on empty by the finish.

Took it around Lake Ramsey, with a couple of extra miles tacked on in a few places to bring it to 18 miles.  Average pace of 9:27.  Elevation gain of 723 feet.  Running time of 2:50:08.  Clear and sunny with a light breeze.  Humidity just 71%, and temperature of 19C/67F.

I ran this route as a Half Marathon race by accident when I was a teenager.  A friend called me up to run the 10 km Terry Fox Run (for cancer research).  We did it as bandits (sorry).  Ended up at the starting line for the Half by mistake.  My friend dropped out after a couple of miles.  Thanks Peter.  I finished - half dead.  Zero training.  Near the end, a runner who was struggling as much as me asked how I was doing.  I told him I was dying.  He said he was too, but not to worry "it's all in your head", he said.

I have loved that line ever since, and thought of it often on today's run.

Tempo pace:  7:38/mile average.  I had to go up to the Church to check on a few things anyway, so decided to run there.  It's a little under 6 miles, so I had to run past my place and then double back.  It's a fairly hilly run, so a good workout.

Decided to shower and eat there and then took my truck back to the hotel ... had been using my motorcycle the last couple of days.

And I'm taking the rest of today 'off' ... riding my bike to my brother's camp rental on Manitoulin Island and will spend the day there.

An easy run day - back to the Coyote route.  No critters out today, except for one nasty dog that I had to stare down, shout at, and wonder why I didn't bring my pepper spray.  Next time!

Averaged 8:44/mile.

Funny kinda day.  On Fridays, I'm supposed to run 600 m hill repeats one week, and a "hilly run" the next, but I've been replacing the hill repeats with speedwork at the track.  Today I figured I'd do the hill repeats.  But where to find one that long?

So, I drove to my second Church in Skead, past the Sudbury airport.  The few times I've been there, I remember it having a lot of hills.  Well, I measured them with my truck, and none came to 600 m.  So, eventually I just parked near the Church and ran.  Turned out it was a classic "hilly run".  But I did attack the hills, and so kept a pretty good pace.

At mile 5, I actually found the perfect hill.  It's a bit more than 600 m - closer to a half mile long - and fairly steep.  So, for future workouts, I know where to go.

For today, I managed to run the 7 miles with an 8:00/mile pace.  And the second I finished the run, the heavens opened and it poured!

Easy run; 8:21 pace.  

Same route as last Saturday, along Lake Ramsey, but this time I wore a hydration belt.  Good thing.  Warm morning at 22C/71F.

The Lake Ramsey boardwalk and beaches area was packed with people.  And their dogs.  Dragon Boat Festival this weekend, and the races are on.  So, weaving through them made for an interesting half mile or so.

Got a high five from another runner!  

Crazy run today.  Was supposed to be 20 miles, but ended up going 21 miles, with nearly a 2 mile walk at the end.  I ran out of hydration 'stuff' at mile 16, so the final 7 miles was not so pleasant.

Route was around Lake Ramsey and Lake Laurentian.  First 6 miles was the same road route I use Saturdays.  Pretty tame.  Then into some good climbs, but still on the roads, for the next 4 or 5 miles.  Then into some pretty technical trail stuff for the next 6 miles or so.  Technical as in narrow, rocky, steep, bedrock climbs and descents and one face plant thrown in at mile 16 for good measure.  My hands took it and they are fine.

That's about the time I ran out of gatoraide.  I had 2 bottles with me in my vest, as well as 2 cliff bars and one cliff blok package.  All gone.  I'll have to either start wearing my hydration belt as well, or get a bladder for the vest.

At mile 20, when I was supposed to have been done, and had been running without water for 4 miles, I was still almost 3 miles from home.  So, I ran one more mile, but then decided to walk the final 2 so as not to dehydrate too severely.

Total elevation gain of 1000 feet; running time of 3:34:01; average pace of 10:11/mile; starting temperature of 17C/63F; ending temperature of 22C/71F; no wind.  New trails discovered and some pretty awesome views from a few of the hill tops.  One nasty dog I had to deal with, and one nasty owner who figured I was somehow the one in the wrong.

Tempo run; 7:40 pace.  Ran the out and back Coyote Route.  Only saw a Coyote once, 2 weeks ago, so maybe need to change the name of the route to the Train Route, as I cross 3 sets of tracks (twice), and just barely beat a freight train today.

Easy run on the Train Route.  No train today, but the tracks are still there.  Dead raccoon in the middle of the road - really stunk bad!

8:32 pace.

Tempo run on the fast side; 7:33 pace.  Falconbridge road to Garson and back.  Hilly.

Heading off to Montreal for a few days ... looking forward to running there.

Drove 7 hours to make it here to Montreal yesterday.  I'm staying on the South shore, so right beside the Lasalle trail that follows the St. Laurence River.  Five miles out, and then back.  Paved for cyclists, with dirt sections along most of it for those who choose.  Lots of people out, very scenic, and a gorgeous morning.  19C/66F with low humidity.  8:32 pace.  I'm going to spend the day at St. Joseph's Oratory - a prayer/retreat day for me.

I did my long run today, since tomorrow I'm leaving early to drive home.

16 miles at a pace of 8:35 for a running time of 2:17:16.  I ran up the Canal-d-l'Aqueduc (literally, an old canal that's been turned into a green space) and then circled back along the St. Laurence River pathway that I took yesterday.

Perfect day for running:  19C/67F, low humidity and just a light breeze.

A lot faster pace when it's on paved flats rather than hilly trails!

Yesterday, I was 10 hours at the Oratory of St. Joseph on Mount Royal.  A day of prayer.  From the parking lot to the highest point (the statue of the Resurrection and the Pool of Redemption) there are 362 steps.  Yes, I counted.  About 30 floors.  I walked that 3 times, plus did a few partials.   Of course, doing it slowly over 10 hours was more prayerful than anything.

Off in a few hours to celebrate my Aunt's 60th Jubilee as a Missionary Sister.

Fast tempo pace for one hour - 8 miles - in the heat of the afternoon.

22C/71F, but virtually no humidity.  Pace of 7:24/mile.

Had to bring my truck to the shop first thing, so didn't get out for the run until Noon.  Ran down to Lake Ramsey and along the waterfront, then up to a friend's place who gave me a ride to the shop to pick up my truck.

Easy run on the Train Route.  I beat the train by almost a full minute today!  8:31 pace.

Hill repeats:  8 x 600.

Drove out to Skead for this, as I found a decent hill a few weeks ago there, that's exactly 600 m long.  I attacked it going up, and jogged slow going down.  Rubber legs by the time I hit the last couple of repeats.

A black bear crossed the road in front of me, about a quarter mile ahead, as I was jogging down one time.  It didn't seem too interested in me, and just went on its way.  There are LOTS of wild blueberries this year, and I'm sure they taste a lot better than some skinny, sweaty runner.

Easy recovery run on the Lake Laurentian Board Walk Route.  8:21 pace.

Tough go of it today, mostly related to the start time for this long run.

I had a dentist appointment at 10:15 in Lively.  Out of there at 11:00.  Left my truck at my brother-in-law's place (mechanic) to have a ball joint replaced, changed into my gear, and was running by 11:09.  It was kinda hot by then, with no wind and totally clear skies.  21C/70F, with a Dew Point of 17C/63F - doable.  Over the next four hours, the temperature climbed, while the DP dropped.

From my hotel to the town of Lively is exactly the distance I wanted to run today - 22 miles.  But I stuck to the trails, figuring it should come out pretty close to the same, which it did.

So, through Mikkola to the Kinsmen Sports Complex, through the Trans Canada Trail connecting to Fielding Park (a nice trail; slightly technical in places), along the Kelly Lake portion of the Trans Canada Trail (everything from wide path to narrow technicals and smelly mud), to Southview Drive.

Down Southview to the Robinson Trail where the heat finally caught up with me.  Wimped out in the shade for a few minutes before I continued on.  My heart rate was really up.  Through the Moon Glow Subdivision (read:  built on a series of big hills), to the 4 Corners (major intersection in the City of Sudbury) and up Loach's Road to the Trail connecting to Laurentian University.  Long pause in the shade half way down this trail, overlooking Lake Nepahwin.

Onto the Laurentian Trails, where I was reduced to a walk for the most part.  Even on the flats.  It was kinda embarrassing.  Took the connecting trail to the Laurentian Conservation Area and finally met up with the trail leading to Moonlight Beach.  I was at mile 16, and just ran out of gatoraide, but after experiencing that 2 weeks ago, I bought a 2 litre bladder for my Camelbak and had that to carry me through.

At mile 17.5, I pulled off the Camelbak, checked cell phone messages, and laid down on a bench in the shade for a bit.  That helped.  I managed to run the final 4.5 miles through Moonlight, up to Bancroft, and then back to my hotel.  Went through 1 gel, 2 Clif Bars, 2 Gatoraides and 2 Litres of water.  Still have a 24 and 26 miler to do in August, so I'm hoping that an earlier start in the day will allow me to do them a bit more eloquently.

Ran an average pace of 11:17, with an elevation gain of 886 feet, and a running time of 4:08:19.  I'll take it.

Fast Tempo run ... 7:30 pace.  Train Route - got well ahead of the freight train today.

Pretty wet run.  Temperature was 18C/65F.  Dew point was the same.  Humidity sitting at 98%.

I was extra pleased with this run, since it was just 10 hours since I finished yesterday's 22 miler.  Basically like doing 2 intense runs on the same day.  

Easy recovery run on the train route.  No train today, although I think I heard the horn sound from 3 miles away near the end of my run.

8:22 pace.  Sure feels easy when it's cool:  a very nice 12C/53F ... quite the difference from the last few days.

Heading to my parent's camp rental on Manitoulin Island today.  4 hours of riding - it doesn't get much better than that!

65 minute "hilly" run was prescribed.

About a mile from my hotel there is the local cemetery.  I ducked in there and ended up doing 12 laps around it.  It was just over a half mile/lap.  All hills, so a perfect workout.  Actually wanted to see where it was anyway, as I'm performing a burial there this afternoon (right at the top of the steepest hill).

Kept a pretty good pace of 8:05/mile.  Not terribly hot at 19C/66F, but challenging enough with the 98% humidity.  A fox ran with me the last quarter mile back to my hotel.  Those things can really move.

Easy recovery run, along Lake Ramsey to Science North and back.  Averaged a pace of 8:28, for a running time just shy of 90 minutes.  Cool and rainy day; just 13C/55F.  Perfect for running.

My legs are feeling a little punky.  I'm glad for tomorrow off.  Driving to the Niagara Falls region to do some trail runs (Monday), wine tours (Tuesday), Blue Jays Ballgame (Wednesday) and a short 6k race on the Toronto Islands (Thursday).

Okay, just home an hour ago, and time to catch up with the blogs.

Left Sunday to head South to the Niagara Falls region.  

On Monday, drove to Ancaster, which is just outside of Hamilton.  It's where I MIGHT run my first 80k OR 100K next May.  I wanted to run the trail to see what it was like.  The race offers everything up to 200 miles!  

I was scheduled to run 16 miles that day, and one loop of the race is 20k (about 12 miles), so I figured it was a good way to get to know the course.

It has just about everything.  The trail itself is not very technical most of the time, and I think I would end up running it in my street runners, instead of trail shoes.  It starts off flat enough, but the hills sure do make an appearance in the second half of the loop.

Just to feed my ego, I passed 3 horses along the way!  Of course, the cyclists were passing me.  The hills on the last half section are pretty intense, and I was pretty tapped out at the end.  

I finished the 16 miles in a time of 2:40:51, for an average pace of 10:03.  It was hot enough at 67F, and the rain started with just a half mile to go at the end.  The major challenge of this race will be the hills on the back end (especially what they call the 3 sisters), and the killer hill at the end of each loop, which is almost a half mile up.  Total elevation gain for the distance was 1,388 feet.

I don't know if I'll run the 80k or 100k; will decide after my 50k next month.

8 miles at a moderate pace of 7:26.  Just down a local road in Grimsby where I'm staying at a Super 8.  Today, I go wine tasting!

Normally off today, but ran the 3.5 easy (8:43 pace) to make up for the shorter distance I'll be running tomorrow in the race.

This was just a fun race.  I had never been to the Toronto Islands before - just a 15 minute ferry ride from downtown Toronto.  The race was run on Ward Island (one of the 3 Toronto Islands) and organized by a tight group of locals.  

There were no shirts or medals for runners, but a nice BBQ at the end, which included a hamburger, homemade cookie and a can of beer.

It was pretty hot and humid, and the race started at 7pm sharp.  I figured running around a 6:40/mile pace, and maybe breaking 24 minutes.  

There was virtually no wind, and the course is pancake flat.  I started out WAY too fast (as usual) and ran the first mile in 6:24, but was racing as fast as 4:48 at one point.  I knew there would be pain ahead!

I slowed to 6:38 for the second mile and was not feeling great.  I did have my moments though, running as fast as 5:52.

Mile 3 saw me run a pace of 6:48.  I picked it up the last 3/4 miles and ran that at 6:35, with a 4:52 sprint at the finish line.

So, an average pace of 6:36 and a finish time of 24:44.  And, since this was the first time running this distance in a race, I can claim it for a PB!  :)

A gorgeous night for a ferry ride back to the main land, and home for a good night's sleep!

Easy run today; 10 miles at a pace of 9:57.  I ran a combination of trails and roads in the Toronto area I'm staying at.  Tight in the hammies after yesterday's race, but I just took it easy and enjoyed the run.

Hill repeats on the Skead Hill.  9 x 600.  Tough slog, but I pushed through it.

LONG training run.  Averaged out at an 11:06 pace, for a total running time of 4:26:15.  Temperature started at 15C/59F and rose to 24C/76F with low humidity.  Total elevation gain of just under 1,000 feet.  I ran from my hotel, around Lake Ramsey and Lake Laurentian, using the trail system.

Ran the first 6 miles on mostly roads; entered the trail section for the last 2 miles.  Average pace of 9:20.

The next 6 miles were highly technical.  I mean, literally pulling myself up with the trees and scampering on all 4's over steep bedrock, complex roots, TONS of mud, etc.  I did one face plant in the mud which was not pretty, although I'm sure it looked funny.  I had to go another 2 miles to find some water to wash off everything - my water and gatoraide spigots were covered with mud.  Average overall pace had dropped to 11:48 at this point.

The next 6 miles were a combination of trails and roads.  Still pretty steep, and my legs were now like rubber.  Managed to bring my average pace down to 11:25.

The final 6 miles were all lake side boardwalk or roads.  Just focused on putting one foot in front of the other and finished.

Two weeks from today, I have my final LONG run ... 26 miles.  It's nuts, I think, to run a full marathon distance as a training run!

1 hour fast tempo run on the Train Route.  7:30/mile pace.  No train today.

Easy recovery run on the train route.  8:35 pace.  Freight train beat me today, so I had to wait about a half minute for it to go by.  On the way back though, I beat the passenger train by about 200 yards.

Just shy of 70 minutes of hills ... ran 12 laps inside the Civic Cemetery.  Averaged 8:34/mile.  Not hot, at just 16C/61F, but that was also the dew point, so with 99% humidity and a dense fog, it made for one wet run.

My left hip (IT insertion point?) was feeling it after yesterday's run, and still pretty sore this morning, to the point where I considered taking an off day.  However, I didn't feel it at all during the run, and it doesn't seem too bad right now.  So, will just continue with stretching it and foam rolling.

It hit me though:  this is my second time this year hitting peak training mileage (Boston training being the first), and I really haven't had injuries that have sidelined me.  Hoping to keep that trend going.

Was supposed to be a 90 minute easy run (about 10 miles), but ended up being an 11 mile Tempo Run.  Just felt too good to go slower.  7:51 pace.

Rode my bike to Garson and ran back to my hotel, with an extension down the train route to make up for the extra 4 miles.  A freight train beat me by a good mile, and then another one passed behind me after about 15 minutes.

So, tomorrow I leave around Noon for Chicago.  About 12 - 13 hours of riding.  I'll sleep there a few hours and then see if I can make it to Bloomsdale, MO to see the eclipse on Monday.  Anywhere south of St. Louis would be good, but I'm guessing the interstates will be jammed and not moving too quickly.  I'll do my best to get to where I can see the full eclipse - that would be cool.

I'll have to rearrange my running plans - and won't be blogging until I get home on Friday.

Easy run on the Lakefront Trail in Chicago.  I love this trail!  My 3rd time in Chicago.  First time I was there after the Cleveland Half, I ran the trail.  Second time, I ran the Marathon.  So, it was good to run the trail again - nice to be out there with SO MANY other runners.

On Sunday, I left home at Noon and rode my motorcycle to Chicago.  Got in at Midnight.  A long ride!  After 4 hours of sleep, I got up and rode another 5 hours to Bloomsdale, MO to see the eclipse.  Awesome!  Then the great American traffic jam, and it took 8 hours to ride back to Chicago.  So, got in after Midnight again.

Tuesday morning, up and running.  I started at mile 5.5 at North Beach and ran to the other 5.5 mile marker - that was 14 miles return.  But I also ran down to the end of the Navy Pier and back (one mile) and then got confused at some construction and ended up running into the downtown area by mistake (another mile).  So, 16 all together.

Average pace was 8:30/mile.  While running the Navy Pier, this song was blaring over the speakers:

https://www.youtube.com/watch?v=bEiSxBJJiLs

Perfect!  

The day was hot enough (I ran late morning/early afternoon), but not too terrible.  I had fun.

So, rode to Sault Ste. Marie from Chicago on Wednesday.  Staying with friends the next 2 nights just outside the city.  I told Luke I wanted a 10 mile route, and he said that was the exact distance from his place, up to Echo Lake, around a loop, and back.

Turns out it was closer to 12 miles, but that's okay too.  It was mostly gravel road with little traffic.  He gave me a whistle to scare off the bears, but I only had to use it to scare off a couple of dogs.  The one fox I saw didn't bother me at all.

8:31/mile pace.

Same route as yesterday.  8:33 pace.  Heading back home today.

I didn't mention it yesterday,  but after that run, my left knee was achy.  I felt it on my ride home, and I was limping just slightly whenever I got off my bike and into the evening.  I should have iced it then.  Ah well.  Soaked in the hot tub instead!

I was hoping it would work itself out on today's 10 mile easy run, but no.  Almost as soon as I started, I decided to cut it short to 8 miles to eliminate the hills at miles 5 & 6.  But after a half mile, I figured even that was too 'heroic'.  I can't help but think that I have that 26 mile training run on Monday.

So, I walked home and am now hoping that 2 days of rest will be enough to take care of it.

Mega long run - my final one before "The Toad Ultra".  26 miles.  Weird running that distance as a training run.

I left early and it was cool, so I didn't have the hydration issues as before.  Ran the Lake Laurentian Loop trail, and then had to run another 4.5 miles out and back on it again to get the distance.

Running time of 4:17:37, for an average pace of 9:54/mile.

Okay, after yesterday's mega run, I drove to Laurentian Lodge - about a 2.5 hour drive Northwest of Sudbury.  The priests of my Diocese are on retreat there this week.  My right knee was aching (not my left, as before) so I drove with an ice pack on it.

In the morning, I drove to a flat place (since the Lodge is located in a valley between some pretty high mountains) and tried to run.  BOTH knees were killing me, so I packed it in after a half mile.  Obviously, I need to take a day of rest.

Felt much better running today.  Managed the 7 miles at a pace of 8:36.  And since today is normally a rest day, I'm right on schedule - took my rest yesterday.

Felt even better again.  Ran harder, at a pace of 8:16.

Driving home later that night, a black bear ran across the road so close to me, I had to brake hard.  It didn't even bother looking both ways!

Ran 15 hilly cemetery laps - just over a half mile/lap.  Average pace of 7:51.  Actually passed another runner doing a few laps in the opposite direction.  Kind of surprised me, as I've not seen anyone else running here.  But she was real, not a ghost :)

The mornings are starting to get chilly:  just 4C/39F this morning.

Easy recovery run to cap off my peak mileage week.  It's all downhill from here to my first Ultra at the end of the month!

8:13/mile pace in ideal conditions:  9C/48F, sunny skies, no wind.

The left knee is still a little wonky, so will ice it and enjoy my off day tomorrow.

Today, my program called for a race of either 10 miles or a Half Marathon at a moderate effort.  I chose the half, and was aiming for about an 8 minute/mile pace.  There are no races around here, so I had to just pretend.

I ran the Lake Ramsey loop.  That is the same route used by the Master's Race every year ... actually, just a few weeks from now.  I ran that by accident when I was a teenager - with zero training.  A friend called me up to run the 10k.  We were going to bandit it (shame!).  We got into the wrong race.  My friend dropped out.  I was too stubborn to stop.  Not a good feeling at the end.  Still, my 1st unofficial Half.

Anyway, it went better today.  It started off misting, then pouring, then back to misting.  I was soaked through by mile 4.  However, it was only 15C/60F, so good that way.

This route is part trail, part road way.  Some of the roads are wicked with short, steep hills.  Anyway, I ended up running 13.1 miles in 1:41:39, which is a pace of 7:46.  I ran the first half in 8:00, so I sure picked it up for the second half, running it in 7:30.  Of course, the 1st half is mostly trail, and the back half is mostly roads.

Elevation gain of 578 feet.

Moderately fast run; 7:23 pace up the highway to Garson and back.

7 easy miles on the train route.  8:21/mile.  No trains today.

Okay, first off, my left hip is screaming at me.  It started during my Thursday run, and was pretty bad by the end.  So, I took Friday off to see if that might help.  After today's race, it's REALLY screaming at me, so I may take next week off ... we'll see.

I was actually defending my title today.  I ran this race last year, just because it was on a Saturday morning in Toronto, and so I didn't have to take a weekend off to race.  Same as last year - I drove the 4 hours to Toronto on Friday and took in a Blue Jays game.  Last year, they got clobbered by Boston 13-3.  This year, they lost to Detroit, but it was 5-4, so more respectable.  Last year, I won the Master's division.  That gave me a $300 gift card to The Running Room, and free entry to this year's race.  I didn't have high hopes of defending my title, because of my hip and because I really haven't done a lot of speed work.

Anyway, looking up my blog, I see that last year I had 4 beer the night before.  This year, just 1.  And last year, it was very humid.  This year, cool and dry. Just 9C/48F, so great for running.

Had a hard time getting to the start line, as various highways were closed for construction, and then sections of the subway.  So, it took a few detours and a shuttle bus to get there.  

I met Alex at the start line.  He's also 51, and told me that I passed him in the final 300 meters last year to take the victory.  I didn't remember that, but he sure did!

So, the first third is steep downhill.  The second third is basically flat.  The final third is steep uphill.  I remembered that!

I ran the first mile in 6:11(6:13 last year), the second mile in 6:41 (6:52 last year) and the third mile in 6:56 (7:04), with the final kick done at a pace of 5:34 (5:54).  All according to my GPS.  So, I ended up running 17 seconds faster this year (officially), and first again in the Master's Division.  That's another $300 award, plus the free entry again to next year's event.

As to Alex, he passed me pretty early on.  I didn't care much, as I was just going to run my own race.  But I caught sight of him at the half way mark, and began to close the gap.  I passed him at the bottom of the final hill and made a big push up, which was enough to beat him by 36 seconds.  It's cool, because I've never really had anyone to compete with in a friendly way.  We chatted for a long time after the race, and he left with "see you next year!"

11/332 overall

1/20 age division and 1st in Master's Division.

Well, I took that week off from running to let my left hip heal.  I'm not sure it helped a lot.  But I did run today at an easy pace of 8:39/mile.  I'm in taper mode now anyway, so I hope to still run a good Ultra at the end of the month.

Easy run along the Bell Park/Science North route.  8:13/mile pace.

Figured out my hip problem - it's the same bursitis that appears every so often.  Stupid me ... I should have been icing it all of last week, and doing some stretches.  Living in a hotel is really throwing off my normal routines.

No matter.  It didn't bother me too much today, and if it gets really bad, I'll get another cortisone injection in the hip.

Easy run on the Laurentian Conservation/Moon Light Trail.  8:27 pace.  Left hip is not so bad today.  Going to a new massage therapist later this morning.

Fast Tempo paced run on the Train Route.  In a heavy fog.  7:24 pace.  Yesterday's massage helped.  Firing on all cylinders today.