| Location: Garson - Sudbury,ON,Canada Member Since: Apr 20, 2013 Gender: Male Goal Type: Other Running Accomplishments: I ran my first marathon in 1998: "The Friendly Marathon" in Massey, Ontario. I was 32. I had never raced in a shorter event, and I trained really poorly - ended up running it in 4:00:30. After that, I gave up running for the most part for 6 years. I got into karate a bit more seriously, until I got my knee kicked out and had ACL surgery. Then I became a 'fair weather runner' and started to run half marathons every so often. As a priest, entering weekend races always meant having to book a holiday, so it just didn't happen much. My holidays were primarily focussed on various canoe and kayak trips.
At some point, I started training more consistently, and started to think of myself as a runner. I guess doing that in your 40's is better than never doing it at all. I even started to wonder if I had it in me to qualify for Boston. Well, I did. First time didn't count, I suppose, since I didn't make the "cut". But the second time was a charm, and on my sixth Marathon, run in Chicago in 2015, I beat my BQ by almost 6 minutes. And now, running a BQ is routine for me, not that I have any desire to run Boston again.
Through it all, I've made tons of mistakes - and have had lots of injuries to show for it. Hopefully, now that I'm in my late 50's, I'm a bit wiser and can use that to my advantage to continue running for a very long time.
My PRs:
5k (12 run): Guelph, ON. October 10, 2016 (50 yrs.) 20:10
10k (10 run): Collingwood October 5, 2013 (47 yrs.) 43:37
Half Marathon (25 run): Cleveland May 18, 2014 (48 yrs) 1:33:08
Marathon (12 run): Ste-Jerome, QC October 3, 2021 (55 yrs.) 3:22:10
Ultras (5 run):
Run for the Toad 50k Trail September 30, 2017 (51 yrs.) 5:31:23
Niagara Falls 100k June 17, 2018 (52 yrs.) 12:26:30
That Dam Hill 24 hours September 15-16, 2018 Completed 100 Miles in 23:20:44
Sulphur Springs 50 mile Trail May 25, 2019 10:37:27
Haliburton Forest 100 mile Trail September 7-8, 2019 26:46:27
Pacing my sister in her 1st Half Marathon. Short-Term Running Goals: After a broken right foot in 2022 in the later stages of a marathon training cycle, then adjusting to a 1/2" heal lift in my right shoe to compensate for a leg length discrepancy, and then a left plank plate rupture in the late summer of 2023, I had to decide: go fast or go long. I opted for long, for this year at least.
May 2024: Sulphur Springs 50 Mile Trail (revisiting it after 5 years)
July 2024: Limberlost 54KM Trail
September 2024: Haliburton 100 Mile Trail (also revisiting it after 5 years).
Everything this year is really focussed on the Haliburton 100 as my key event. After that, and depending on how things go, I'll reevaluate. Long-Term Running Goals: Run until this old body of mine won't let me run any more. I was inspired in the Spring of 2016, watching the start of the Ottawa Marathon. Near the back of the pack was an 'old man', running with his walker. I loved it! I thought ... there's me in 20 years. Maybe.  Personal: I am a Roman Catholic priest of 30 years, ministering in the Diocese of Sault Ste. Marie. I spent 8 years ministering in the small town of Wawa (where I helped establish the annual Blackfly Run) and 9 years in Sault Ste. Marie. I have been in the Sudbury region now for 13 years. Currently I Pastor 2 small Parishes: St. John the Evangelist in Garson, and St. Bernardine of Siena in Skead, covering the area just Northeast of the city, surrounding the Sudbury Airport. |
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| Brooks Glycerin 13 Miles: 345.70 | Triumph ISO 5 - Blue Miles: 295.00 | Brooks Ghost 11 Miles: 74.00 | Triumph ISO 5 Miles: 532.00 | Brooks Ghost 13 Miles: 445.00 | Mizuno Wave Sayonara 2 Miles: 63.20 | Brooks Launch 8 Miles: 82.00 | Brooks Cascadia 11 Miles: 11.00 | Triumph ISO 5 Miles: 193.00 | Saucony Triumph 17 Miles: 90.25 | Brooks Glycerin 18 Miles: 83.00 | Saucony Triumph 18 Miles: 71.00 |
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| | Goodwill Drive; mild morning at -4C/25F.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Skead Road. Really achy back. Moved a fish aquarium a few days ago. Pulled something. Still not 100%. Was going to run 10, but at mile 4 decided it was enough, so turned back.
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| Triumph ISO 5 - Blue Miles: 8.00 |
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| | Radar Road. Just below the freezing mark, and very little wind, so nice enough for running.
Around mile 6.5, a distracted driver in a big pick up truck drove off the road just 100 feet in front of me, driving towards me. He overly compensated to get back on the highway quickly. I very infrequently give the finger to someone. I did to this idiot.
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| Brooks Glycerin 13 Miles: 10.50 |
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| | Goodwill Drive. Still mild; hovering just below the freezing mark.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive. It started off with a light, freezing drizzle, so the road was pretty slick in places. Then it switched to a light snow.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive. Back into some colder temps, with a steady North wind. Had to bundle up with extra layers.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive. Just as cold as yesterday. Some hoarfrost on the trees made everything sparkle.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Skead Road. I skipped my Saturday run because my right hip/IT band have been tight and sore when running. The extra day off helped. Still not 100%; will have to hit the foam roller more regularly.
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| Triumph ISO 5 - Blue Miles: 6.50 |
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| | Goodwill Drive. A slow slog today. Very slippery surface, plus a still tender hip.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive. Hip/IT Band not quite as bad, but I've been on the foam roller a lot. Still slippery on the hard surfaces.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive. Still tight in the hip, but a lot less pain today. Still a very slippery road to run on.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive. Stiff wind. Great on the return, as it was at my back. Most of the icy sections on the road have finally dried up.
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| Brooks Ghost 11 Miles: 6.00 |
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| | It has been close to a week with no running. I hurt my back moving something heavy a few weeks ago, and have had sciatica ever since. I've just pushed through the pain. On Saturday, I tried to run and just could not push through the pain any more. So, I've been on my spin bike every day since Monday, one hour a day.
I don't like the spin bike, my butt is aching, but I'm thankful to be able to exercise every day. I'm hoping the time off from running will clear up the sciatic issue.
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| | Day six on my spin bike. Same routine: 3 minutes sitting and one minute standing for 60 minutes. I'll rest tomorrow and might try a slow run on Monday.
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| | Still on the spin bike for an hour. I won't push the running this week.
Same routine: sit 3 minutes/stand 1 minute, repeat 15 times.
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| | Over 2 weeks with no running :( Just finished my daily 1 hour on the spin bike. At least I have that. I'll rest tomorrow and hope to attempt a run on Monday.
So, with the BAA announcing a date for the Boston Marathon - October 11th (Canadian Thanksgiving Monday) - I have a focus. I wasn't sure if this would be a year of maintenance running, one that focussed on a fast 10k, a year for an Ultra, or one for a marathon. Now, I decided to train for a Fall Marathon and hope that it can happen.
I know that a LOT of things have to go right to make Boston possible - beginning with getting in! But I'm thinking that even if it doesn't, there very well may be an Ontario marathon this fall that I can run.
First step - get past the sciatica so I can run again.
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| | 2 VERY slow miles on the treadmill, with some walking thrown in before and after. I would have liked to have gone further, but the sciatic pain was increasing and I didn't want to take any further chances.
Followed it up with 30 minutes on the spin bike.
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| Triumph ISO 5 Miles: 2.00 |
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| | Started off with 30 minutes on the spin bike, and then a very slow 3 miles on the treadmill.
Doing a lot of various stretches, and tomorrow I have a massage booked.
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| Triumph ISO 5 Miles: 3.00 |
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| | Same as yesterday: 30 minutes spin bike and 3 miles treadmill. Picked up the speed to close to "easy pace" at 10:00/mile. There is some improvement. Hopefully, today's massage will help even further.
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| Triumph ISO 5 Miles: 3.00 |
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| | Reduced the spin bike time to 20 minutes and increased the run to 40 minutes: 4 miles at 10:00/mile pace.
Massage helped. She confirmed that it was sciatica, rather than piriformis. The pain is slowly subsiding, and I'm hoping to slowly increase my running distance.
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| Triumph ISO 5 Miles: 4.00 |
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| | I woke up with no sciatic pain at all, so decided to run 6 miles on the treadmill. Felt great.
I kept it at an easy 10:00/mile pace, except for one 4 minute stretch when Spotify played Rihanna's Pon De Replay. Couldn't help myself.
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| Brooks Ghost 13 Miles: 6.00 |
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| | 10:00/mile pace on the treadmill for a very easy three. Was going to run six again, but the pain was increasing and I didn't want to push it after this week's gains.
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| Triumph ISO 5 Miles: 3.00 |
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| | Six easy treadmill miles.
After 8 months of not doing any strength/core exercises, I started again on Sunday. 120 plyometric jump squats. Today, it was hard to distinguish between the sciatic pain and the pain from that workout. But at least I know the latter is a 'good' pain :)
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| Triumph ISO 5 Miles: 6.00 |
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| | 30 minutes on the spin bike, followed by 3 miles easy on the treadmill.
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| Brooks Ghost 13 Miles: 3.00 |
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| | 6 easy treadmill miles. Switched back and forth between a 9:30 and a 10:00/mile pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | 30 minutes on the spin bike, followed by 3 miles on the treadmill at an easy (but a bit faster) pace of 9:30/mile.
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| Brooks Ghost 13 Miles: 3.00 |
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| | Steady 9:30 pace on the treadmill. Nice to run a bit further. Not quite 100% yet, but close.
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| Triumph ISO 5 Miles: 8.00 |
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| | No pain today. I like this trend. Back on the treadmill. 9:30 easy pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | I decided to do some speedwork on the treadmill today. 7 x 400 @ 7:30 pace. Just to start moving my feet a bit faster. I had aimed for 12 repeats, but the sciatic pain is still lingering and I didn't want to push it.
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| Brooks Ghost 13 Miles: 7.00 |
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| | Easy 9:30 pace on the treadmill. I suppose I could start running outside again, but I think the uneven and slippery surfaces are not great for me right now. So, I'll stay indoors until I'm sure the sciatic pain does not flare up once more.
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| Triumph ISO 5 Miles: 6.00 |
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| | Steady 9:30 pace on the treadmill.
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| Brooks Ghost 13 Miles: 7.00 |
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| | Easy 9:30 pace on the treadmill.
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| Triumph ISO 5 Miles: 6.00 |
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| | 9:30 easy paced run on the treadmill.
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| Brooks Ghost 13 Miles: 6.00 |
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| | After 5 weeks, I finally took it back to the road. Radar Road at an 8:58 pace. I felt a bit rusty, and the sciatic is still not 100%, but it was great to be out there.
Gorgeous sunshine and minus 14C/57F, with a bit of a North wind that pestered my face.
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| Brooks Glycerin 13 Miles: 10.00 |
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| | Back on the treadmill; quite a bit of snow falling at the moment outside. 9:05 pace.
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| Brooks Ghost 13 Miles: 8.00 |
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| | Lots more snow falling. Back on the treadmill; 9:05 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | More snow. Lots of it. Back on the treadmill; 9:30 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Treadmill; 9:30 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Easy 9:30 pace on the treadmill.
Tomorrow, I'm going to try to run the Virtual Hypothermic Half outside, so taking it easy today.
Oh, also noticed I've not had any sciatic pain for the last 3 runs. Hurray!
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| Brooks Ghost 13 Miles: 3.00 |
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| | So, every year the local running store sponsors this Hypothermic Half. I can never run it, because it's always Saturday night or Sunday morning ... when I have Mass. One advantage of a pandemic shift to virtual runs is the flexibility it allows in when to run them. So, this morning I ran my Hypothermic Half. The "bling" was a neat medal that doubles as a bottle opener, a pair of running gloves, and a fold up outdoor chair.
Since I had not trained at all for it, I was going to run it fairly easy ... thinking in the 2 hour range. I ended up running an average 8:08 pace for a time of 1:46:43. The extra mile at the end was just to get to where I had parked my truck.
Temperatures were not really in "hypothermic" range at -4C/25F, but I didn't mind. There was a bit of wind, but nothing of significance, and it snowed pretty steadily for the whole distance, but never that hard. The only real challenge was the icy road conditions. I did this on Radar Road.
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| Brooks Glycerin 13 Miles: 14.20 |
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| | Rain yesterday and flash freeze overnight, so back on the treadmill today; 9:30 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Treadmill; 9:30 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Treadmill; 9:30 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Treadmill; 9:30 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Treadmill again; 9:30 pace. I think I'll take it outside tomorrow.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Radar Road; 8:26 average pace.
Cold, at -13C/9F, but it wouldn't have been bad if not for the stiff North wind.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Goodwill Drive; 8:11 pace. Last three miles at Marathon Pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Skead Road; 9:10 pace.
Gorgeous running weather. Sunny, little wind, and a pleasant 1C/35F.
Was only going to do 6 miles, but it was just too nice to keep it that short.
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| Brooks Glycerin 13 Miles: 8.00 |
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| | Back to the treadmill this morning; 9:30 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace.
A blazing 7C/44F, so I ran in shorts for the first time this year. Could have ditched the jacket and gloves as well.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Skead Road; 8:41 pace. Stiff wind from the Southwest. 1C/34F, but pleasant enough for running. The last few days of rain and warmer temperatures have melted most of the snow. That's likely it for the snowmobilers.
AND, we are back into lockdown mode in my district. We have more Covid cases now than at any other point during this pandemic - by far. Many are variants of concern. So, no Masses. Like last year, it's very possible the Easter celebrations will not happen.
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| Brooks Glycerin 13 Miles: 8.00 |
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| | Radar Road; 8:24 pace. Colder and windier today, but the run felt great.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Goodwill Drive; 8:12 pace. Sunny, but the fierce North wind was chilly.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Skead Road; 8:17 pace.
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| Triumph ISO 5 - Blue Miles: 8.50 |
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| | Goodwill Drive; 8:35 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Skead Road; 8:23 pace. Stiff North wind. Tough fighting it going out, but sure sailed along with it at my back on the way home.
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| Triumph ISO 5 - Blue Miles: 8.50 |
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| | Goodwill Drive; 8:45 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Radar Road; 8:54 pace.
Glorious start to Spring. Full sun and 1C/34F. Going up to a blazing13C/55F later today.
I've been debating about running the Boston Marathon in October. I decided to pass on it. There is a pretty good chance that with just 20,000 runners this year, beating my BQ time by 4:39 at the A1A last year may well be not good enough anyway. But that's not the reason. I just don't think I want to take a chance with international travel this year. There are too many unknows.
So, instead, I'm looking at the Marathon P'tit Train du Nord on the first Sunday of October. That's French for The Little Train of the North Marathon. It's a linear route on an old rail bed, through the Laurentian forest and during the Fall colours. I have had my eye on it since it began in 2017. It's just a day's drive away, North of Montreal. They seem to think they can run it this year; if they do, that will be my one race for 2021.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Radar Road; 8:51 pace.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Goodwill Drive; 8:45 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive in a light mist; 8:48 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:46 pace. Stiff wind.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:34 pace.
This morning I registered for a Fall marathon in Quebec: The Marathon du P'tit Train du Nord. First weekend in October. I have the weekend booked off and a place to stay reserved near the finish line. Training officially starts in June.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Treadmill; 8:57 pace.
We got clobbered with a Spring storm yesterday. Rain, turned to freezing rain, turned to snow. Today, it's just an icy mess out there. Safer on the treadmill.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 8:34 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:46 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:14 pace. Strong North wind!
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace. Gloriously bright, with just a wisp of a cold, North wind.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Radar Road; 8:40 pace.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Skead Road; 8:45 pace.
First time this year: Shorts, short sleeved shirt, no gloves, no hat. Yes! It was a blazing 6C/42F.
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| Triumph ISO 5 - Blue Miles: 8.00 |
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| | Skead Road; 8:46 pace.
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| Brooks Glycerin 13 Miles: 8.00 |
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| | Goodwill Drive; 8:39 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Skead Road; 9:07 pace.
Gorgeous morning - warmest yet this year at 12C/53F. It's forecast to go to 21C/70F today. Nice.
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| Brooks Glycerin 13 Miles: 8.00 |
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| | Goodwill Drive; 8:41 pace. Light rain.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Radar Road; 8:27 pace. Sunshine, no wind and warm. Awesome.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Skead Road; 8:39 pace.
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| Triumph ISO 5 - Blue Miles: 8.00 |
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| | Goodwill Drive; 8:52 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:22 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace. Second half, a cold rain started falling. Brrr.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Skead Road; 8:35 pace.
Had to switch back to long pants, long sleeves, jacket and gloves. Snow, heavy at times. That was after it transitioned from a stinging sleet. Strong North wind. Not so fun running North. Lots of fun running South.
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| Brooks Glycerin 13 Miles: 7.50 |
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| | Radar Road; 8:38 pace. Same conditions as yesterday. Except no sleet. Or snow. Okay, not at all like yesterday.
And the Province of Ontario is shutting down AGAIN. This time for 6 weeks, and this time with the strictest measures yet. The police are authorized to stop any car or pedestrian to ask why they are out. Wow. I can just imagine getting pulled over while running and being asked what I'm doing (running is still okay, according to the law - as long as you do it alone).
This is what happens when Canadians elect a national leader whose qualifications would enable him to be a terrific used car salesman, which is what he would be doing if he didn't have a certain 'name'.
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| Triumph ISO 5 - Blue Miles: 10.50 |
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| | Radar Road; 9:04 pace. Planned on 8, but the slow and steady pace just felt nice and smooth.
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| Brooks Glycerin 13 Miles: 10.00 |
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| | Goodwill Drive; 8:28 pace.
Brisk morning, at just -4C/25F, with a stiff wind and some snow falling. Back to covering my legs, arms, hands and head.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Goodwill Drive; a faster 8:11 pace. No good reason for the speed ... it just happened.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:43 pace. The warmer weather has returned. It's going to be a glorious day.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Skead Road; 8:52 pace.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Goodwill Drive; 8:51 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:46 pace.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Goodwill Drive; 8:23 pace. Steady (and cold) rain throughout.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:39 pace. Sunshine and warmth. Yes.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Goodwill Drive; 8:35 pace.
Pretty intense run, with wind gusts at 33 mph. Yesterday, it hit 18C/64F. Today, it's sitting at 1C/34F and snowing. Ouch.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Back to Goodwill Drive; 8:16 pace. It blew hard all day yesterday, but was much more calm today.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Radar Road; 8:20 pace. First half at 8:40 pace, and a zippier second half at an 8:00 pace. Legs felt fast today.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Goodwill Drive; 8:00 pace. Last mile at 7:20 pace.
Cold, steady rain throughout. Maybe that's why I ran faster than usual.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:36 pace.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Beautiful morning. Goodwill Drive; 8:47 pace. I got my first Covid-19 vaccination yesterday, so my arm is a bit sore.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:21 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Radar Road; 8:34 pace. Had the sun on my face and the wind at my back the last 5 miles. Nice.
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| Triumph ISO 5 - Blue Miles: 10.00 |
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| | Skead Road; 8:30 pace.
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| Brooks Ghost 13 Miles: 8.00 |
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| | Goodwill Drive; 8:30 pace.
Snow. Light and wet when I started. Heavy by the time I finished. Visibility was reduced quite a bit. The good news is, starting tomorrow we are going back to more seasonable weather.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Skead Road; 8:47 pace.
Quite a change from yesterday's snow/rain/sleet/hail storm. Today it's blue sky and warm.
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| Triumph ISO 5 - Blue Miles: 8.00 |
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| | Skead Road; 8:47 pace. Another glorious, sunshine and warmth filled day ahead.
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| Brooks Ghost 13 Miles: 8.00 |
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| | Goodwill Drive; 8:58 pace. Warmest day yet this year. Loving it.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Skead Road; 9:07 pace. A gorgeous Saturday morning, and it seems everyone is out to enjoy it.
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| Brooks Glycerin 13 Miles: 10.00 |
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| | Goodwill Drive; 8:54 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 8:49 pace.
Saw 2 bear cubs along the side of the road yesterday. No momma in sight, but no doubt she was close by.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Skead Road; 9:01 pace.
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| Brooks Glycerin 13 Miles: 8.50 |
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| | Goodwill Drive; 8:41 pace.
The blackflies are healthy and hungry, and provide just the right amount of incentive to keep moving.
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| Triumph ISO 5 - Blue Miles: 6.00 |
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| | Goodwill Drive; 8:39 pace.
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| Brooks Ghost 11 Miles: 6.00 |
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| | Radar Road; 8:53 pace.
Beautiful day; going to plant my garden today.
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| Brooks Ghost 13 Miles: 10.50 |
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| | Goodwill Drive; 8:54 pace.
I got my garden all prepared and planted yesterday. It hit 28C/68F - a beautiful day. It's quite a contrast today, now at 5C/41F with a North wind gusting to 30mph.
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| Brooks Glycerin 13 Miles: 6.00 |
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| |
| | Goodwill Drive; 8:49 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
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| | Goodwill Drive; 8:49 pace.
Passed a man who proudly said I had inspired him last year to start running, and that he had lost 30 pounds. Nice.
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| Triumph ISO 5 - Blue Miles: 6.00 |
| |
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| | Goodwill Drive; 8:47 pace.
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| Brooks Ghost 11 Miles: 6.00 |
| |
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| | Goodwill Drive; 8:47 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
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| | Radar Road; 8:48 pace.
Today was supposed to have been my 50 mile Ultra at Sulpher Springs, which was cancelled last year, moved to this year, and then cancelled again.
Tomorrow was supposed to be the Sudbury Rocks Half, which was cancelled last year, then moved and run virtually to the Fall, with free entry to this year's, which was cancelled again and so run virtually any time this month.
I had no intention of racing it, but since I got a nice shirt and a medal, I figured I should at least run the distance. So, I did. With an extra bit on top.
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| Brooks Ghost 13 Miles: 14.00 |
| |
|
| | Goodwill Drive; 8:47 pace.
The last couple of mornings, the temperature has dropped to the freezing mark, and we've had frost. As soon as the sun comes up, however, it warms quickly and is great for running. No more freezing morning lows, however, as we go back to above seasonal temperatures this week.
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| Triumph ISO 5 - Blue Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:43 pace.
My marathon training schedule begins next week, and Mondays will be for speedwork. So, I ran a couple of striders today, just to see. LOTS of rust in my fast twitch muscles, I see.
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| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:42 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:49 pace.
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| Brooks Ghost 11 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:42 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:52 pace. A nice, gentle rain.
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| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:56 pace.
Day one of my 17 week marathon training program. 25C/77F with humidity.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track.
Program calls for 12 x 400 @ 1:42/lap (6:48 pace) with 400 recoveries.
I never did hit a 1:42 lap. First was 1:44 as I wasn't sure how that pace should feel. After that, everything was in the 1:38 range, with a speedy 1:35 unintentionally thrown in. Close to pace, but a bit too fast.
It was getting steamy out there too, with the temperature at 21C/69 and climbing, and a humidex of 25C/77F.
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| Mizuno Wave Sayonara 2 Miles: 9.00 |
| |
| |
| | Goodwill Drive; 8:48 pace.
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| Triumph ISO 5 - Blue Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:47 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Goodwill Drive; 9:03 pace.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Skead Road; 9:01 pace. Really heavy legs today for some reason.
|
| Brooks Ghost 11 Miles: 8.00 |
| |
|
| | Goodwill Drive; 8:52 pace. Got my legs back today. I still don't know what yesterday was about.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
| |
| | Speedwork at the track across the street.
8 x 600 repeats with 400 recoveries.
Was aiming for a 6:40 pace, so around 2:30/600. Most came in bang on, with only a second or two faster on a few laps.
A light rain and a cool, gentle breeze were welcomed friends.
Ontario is beginning to open up, after 7 weeks of total shutdown. We are allowed to have Mass now, albeit with restricted numbers. So, was back in Church this past weekend, finally.
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| Brooks Launch 8 Miles: 8.00 |
| |
|
| | Tempo Run. Radar Road.
I'm not entirely sure on my marathon goal, but am thinking sub 3:30. So, I'm aiming for a pace between 7:45 and 7:50. Today, I ran 6 miles tempo at a 7:47 average, with only one or two seconds variation per mile, so I'm pretty happy about that.
|
| Brooks Launch 8 Miles: 9.00 |
| |
|
| | Skead Road; 8:52 pace.
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| Triumph ISO 5 - Blue Miles: 7.00 |
| |
|
| | Goodwill Drive; 8:57 pace.
A bear cub (this year's) was at the side of the road, just a few yards ahead of me. Took off fast into the woods. Never good to get that close to a bear cub. The mother is never impressed. I didn't see her, but I know she was close. Cute little guy though.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | First long run of this training cycle; 8:21 pace.
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| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Goodwill Drive; 8:57 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track.
2 up
6 x 800 w 400 recoveries.
1.5 down.
800 splits were: 3:15 3:19 3:19 3:19 3:20 and 3:18
Goal was 3:20, so other than the first one, I was close to bang on.
Gentle breeze and light rain, which turned into a torrential downpour near the end.
|
| Brooks Launch 8 Miles: 8.00 |
| |
|
| | Tempo workout on Skead Road. Six miles at an average pace of 7:45. Variations were only one or two seconds either way.
Perfect running conditions at 8C/46F, sunny skies and only light wind.
|
| Brooks Ghost 13 Miles: 9.00 |
| |
| |
| | Goodwill Drive; 8:53 pace. Heavy legs today, I'm guessing because of yesterday's Tempo run.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Skead Road; 9:04 pace. Light rain and mist. Humid too, at 98% humidity.
|
| Brooks Ghost 13 Miles: 8.00 |
| |
|
| | Skead Road; 9:01 pace. 100% humidity, so I was dripping the whole time.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Skead Road; misty and at 100% humidity.
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| Brooks Ghost 13 Miles: 7.00 |
| |
|
| | Speedwork at the track.
2 up
5 x 1000 (1km) with 400 recoveries.
1 down.
Aimed for a 4:10/km pace. Splits were 4:06, 4:04, 4:06, 4:07 and 4:08. So, still a little faster than I should be moving.
|
| Brooks Launch 8 Miles: 7.00 |
| |
|
| | 6 mile Tempo pace on Radar Road. Average pace was 7:46. Perfectly even splits, with the first four at 7:46 and the final two at 7:45. Still 100% humidity.
|
| Brooks Ghost 13 Miles: 9.00 |
| |
| |
| | Skead Road; 8:46 pace.
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| Brooks Glycerin 13 Miles: 7.00 |
| |
|
| | Goodwill Drive; 8:47 pace.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Long Run; 12 miles at 8:23 pace.
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| Triumph ISO 5 Miles: 12.00 |
| |
|
| | Goodwill Drive; 9:02 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track.
2 up.
4 x 1200 @ 6:40 pace (5 minutes per 1200)
2 down.
Ran segments at 4:59, 4:59, 5:00 and 5:00. Bang on.
|
| Brooks Launch 8 Miles: 8.00 |
| |
|
| | Tempo run on Radar Road.
2 up; 7 @ 7:44; 1 down.
The heat and humidity finally broke. It was a very nice 12C/54F.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
|
| | Goodwill Drive; 9:00 pace. Cool and misty. 11C/53F.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Radar Road; 8:50 pace.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Skead Road; 8:54 pace.
It's unfortunately normal to smell weed from passing cars. Today however, around mile 3, one passed that was so heavy with weed I could almost see the cloud of smoke. Just, wow.
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| Brooks Ghost 13 Miles: 8.00 |
| |
|
| | Goodwill Drive; 9:02 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track. My least favourite version. Step ups.
400/800/1200/1600/1200/800/400 with 400 recoveries.
Goal pace was 1:40/lap or 6:40/mile. Nailed it for all laps. Nice to get through this one.
|
| Brooks Launch 8 Miles: 9.00 |
| |
|
| | 7 miles at Tempo (7:42) pace on Radar Road. A bit too fast, but I ran mile 4 at 7:38, so that increased my average pace overall.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
|
| | Skead Road in a torrential (at times) rain. 8:58 pace.
|
| Triumph ISO 5 Miles: 161.00 |
| |
|
| | Radar Road; 8:47 pace.
An afternoon run for a change. Hot.
|
| Brooks Ghost 13 Miles: 8.50 |
| |
|
| | 14 Mile Long Run on Radar Road; 8:22 pace.
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| Triumph ISO 5 Miles: 14.00 |
| |
| |
| | Goodwill Drive; 9:12 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track.
3 x 1 mile repeats with 400 recoveries.
100% humidity, so even the coolish 19C/66F didn't feel great.
I was off my game to start, and ran the first 3 laps too slow (4 seconds/lap too slow). But I nailed the next 9 laps.
Mile splits were 6:54, 6:39 and 6:41
I woke up with a stiff right knee for some reason. Will have to keep on eye on it.
|
| Brooks Launch 8 Miles: 7.00 |
| |
|
| | 7 miles at Tempo Pace; 7:44. On Radar Road.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
| |
| | Goodwill Drive; 9:10 pace.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Radar Road; 9:01 pace. Heavy legs today, so had to push through the last few miles.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Exact same as yesterday ... Radar Road; 9:01 pace. Just beat the incoming storm.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
|
| | Skead Road; 8:58 pace.
|
| Triumph ISO 5 Miles: 8.00 |
| |
| |
| | Speedwork at the track. Perfect conditions, with no humidity and cooler temps (16C/61F).
6 x 800 with 400 recoveries.
Goal pace was 6:40/mile (3:20/800)
Splits were: 3:19, 3:16, 3:16, 3:12 and 3:13
So, technically a failure --- too fast. It didn't feel that hard, so I'm guessing it was the perfect conditions that pushed me. Previous speedwork was in heat and humidity.
|
| Brooks Launch 8 Miles: 8.00 |
| |
| |
| | 8 miles at Tempo Pace (7:44) on Radar Road.
There has been construction - culvert replacement - going on for a couple of weeks now, and they were finally paving the sections they had torn up. Every week, I just ran past the flag person while dozens of cars waited. This week, she shouted something to me when I passed her, which I didn't quite get. I heard "careful", but not the rest. I figured it out when I ran past the steaming asphalt ... "careful, the asphalt is hot". I think maybe she figured I was going to run on it.
|
| Triumph ISO 5 Miles: 11.00 |
| |
|
| | Skead Road. Steady rain. 8:58 pace.
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| Brooks Glycerin 13 Miles: 7.00 |
| |
|
| | Skead Road; 9:00 pace.
Between yesterday's run and today's, they graded the shoulders of the road. An annual ritual I dislike, it makes the surface too soft and gives it a sharper angle. It will take months before I pound it back into shape.
On a happier note, a beautiful deer ran across the road just in front of me. It didn't look both ways, and the traffic was heavy, so it lucked out finding a spot when there was a break in traffic. This is more of a moose area, so deer are more rare.
|
| Triumph ISO 5 Miles: 8.00 |
| |
| |
| | Long Run on Radar Road; 8:22 pace. Felt strong throughout. Nice, cool morning for running, at just 15C/58F. Now halfway through my marathon training schedule.
|
| Brooks Ghost 13 Miles: 15.00 |
| |
|
| | Goodwill drive in a soft rain; 9:05 pace.
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| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Speedwork at the track. My last speedwork in this training cycle.
3 x 1 mile repeats with 600 recoveries. Goal pace was 6:40/mile.
Splits were: 6:37 6:33 and 6:38.
Weather was perfect: 9C/49F, clear skies and no wind.
From now on, Mondays will be for Strength Workouts: Intervals at 10 seconds/mile faster than Tempo Pace.
|
| Brooks Launch 8 Miles: 7.00 |
| |
| |
| | 8 miles at Tempo Pace; 7:43. Radar Road. Heavy fog.
|
| Triumph ISO 5 Miles: 11.00 |
| |
|
| | Goodwill Drive; 9:00 pace.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Easy 10 on Radar Road; 9:03 pace.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Radar Road; 9:06 easy pace.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
|
| | Easy 9:09 run on Skead Road.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Strength Workout on Radar Road.
6 x 1 mile repeats at 10 seconds/mile faster than 7:45 Marathon Pace with 400 recoveries.
Goal was 7:35 splits.
Actual splits were: 7:32 7:32 7:33 7:33 7:32 and 7:34
21C/70F, but 100% humidity.
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| Triumph ISO 5 Miles: 11.00 |
| |
|
| | 8 miles at Marathon Pace; 7:42. Radar Road.
Heavy Fog and Humid. Just 20C/68F, but the dew point and the temperature are the same. 100% humidity.
|
| Brooks Ghost 13 Miles: 11.00 |
| |
|
| | Easy Run on Skead Road; 9:07 pace. Another day of 100% humidity.
|
| Brooks Glycerin 13 Miles: 7.00 |
| |
|
| | 9:08 paced easy run on Skead Road.
|
| Brooks Ghost 13 Miles: 8.00 |
| |
|
| | Long Run on Radar Road. Average pace was 8:18. Am supposed to run it at 8:25, so a tad fast.
I caught the edge of the pavement and fell down (kinda hard) at mile 4.7, just past the intersection of Radar and Skead Road. As always, the worst part of it was a car driving by witnessed the whole thing. I like to keep my hilarious goofs to myself.
Pretty good road rash on my right palm and my right elbow. A chunk of left thumb ripped off. A fair bit of blood all over me. Legs were fine ... didn't notice I had a scrape on my right shin until I got home.
Awesome running temperature at 13C/56F with just a gentle breeze.
|
| Mizuno Wave Sayonara 2 Miles: 16.00 |
| |
| |
| | Recovery Run on Goodwill Drive; 9:01 pace.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Strength Workout on Radar Road.
4 x 1.5 mile repeats at 7:32 pace with 800 recoveries.
|
| Brooks Launch 8 Miles: 11.00 |
| |
|
| | Tempo Run on Radar Road. An even 7:42 pace.
|
| Triumph ISO 5 Miles: 12.00 |
| |
| |
| | Goodwill drive; 9:05 pace.
Passing Headquarters Lake, I thought I saw a deer or moose swimming at the far end. Then the person waved to me. I waved back. That lake used to be disgusting with polution from the local mine. It's amazing now to see people fishing in it and, now, swimming in it.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Radar Road; 9:05 pace. Going to be a hot one today!
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Easy run on Radar Road; 9:10 pace.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
|
| | Skead Road; 8:59 pace.
Going to be another hot one, with humidity now at 100% and a heavy fog on the ground. Stunning sunrise.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Strength Workout on Radar Road.
3 x 2 mile repeats with 800 recoveries. Pace is set at 10 seconds/mile faster than marathon pace.
2 mile splits averaged a pace of: 7:32 7:31 and 7:32
|
| Brooks Cascadia 11 Miles: 11.00 |
| |
| |
| | 9 miles at Tempo Pace on Radar Road; 7:41 average pace.
Ran pretty even splits, from a 7:39 to a 7:42.
|
| Mizuno Wave Sayonara 2 Miles: 12.00 |
| |
|
| | Skead Road; 9:17 pace. Heavy legs today.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | I was in North Bay overnight for an ordination of a brother priest (yesterday) and then the Chrism Mass (today - postponed from before Easter). So, I ran various roads this morning. 9:07 pace.
|
| Brooks Ghost 13 Miles: 7.00 |
| |
|
| | Long Run on Radar Road; 8:17 pace.
Rain for the first mile or so, and then just overcast the rest of the way. It has cooled right down - just 14C/58F. Nice for running.
|
| Triumph ISO 5 Miles: 16.00 |
| |
| |
| | Goodwill Drive; 9:18 recovery pace.
Not hot, at just 19C/67F, but 100% humidity. Dew point and temperature are the same. Wet.
|
| Brooks Glycerin 13 Miles: 6.00 |
| |
|
| | Strength Workout on Skead Road.
2 x 3 mile repeats with 1 mile recoveries. Goal pace is 10 seconds faster than Marathon Pace.
Ran both 3 mile splits at 7:31/mile pace.
|
| Triumph ISO 5 Miles: 11.00 |
| |
|
| | Marathon (Tempo) Pace on Radar Road.
A steady 7:41 pace.
Cool morning, starting off at just 8C/46F.
|
| Triumph ISO 5 Miles: 12.00 |
| |
|
| | Goodwill Drive; 8:55 pace.
I wore gloves today to take the edge off the cold. It was just 5C/41F.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Radar Road; 9:03 pace.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Radar Road; 9:06 pace.
Left hamstring has been tight for over a week. Still trying to work it out. Lots of stretching and foam rolling.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Skead Road; 9:11 pace.
First run where I had to wear a headlamp. The days are noticeably shorter.
|
| Brooks Ghost 13 Miles: 8.00 |
| |
| |
| | Strength Workout on Radar Road.
3 x 2 mile repeats with 1/2 mile recoveries.
Ran all 2 mile splits at 7:31 pace.
|
| Triumph ISO 5 Miles: 11.00 |
| |
|
| | 10 mile Tempo Run on Radar Road.
7:41/mile pace steady.
Hamstring did not bother me.
|
| Triumph ISO 5 Miles: 13.00 |
| |
|
| | Easy run on Goodwill Drive; 8:53 pace.
|
| Brooks Ghost 13 Miles: 7.00 |
| |
|
| | Goodwill Drive; 8:48 pace.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Long Run on Radar Road; 8:14 pace.
This was the final Long Run before my marathon on October 3rd. A little faster than planned (8:20 was goal pace), but I felt great throughout. Started off with fog, which cleared at about the halfway point.
|
| Triumph ISO 5 Miles: 16.00 |
| |
|
| | Goodwill Drive; 9:03 pace.
A week or so ago, someone dumped a load of apples beside the road. Today, in the dark, my headlamp picked up a dark shape there. Figured it was a black bear, and I was right. A good sized one.
I wasn't sure it saw me, so I made some noise and crossed to the other side of the road. It was hard to make out its reaction in the dark, and I considered back tracking the other way. But then, a truck appeared coming towards me, so I figured that would spook the bear, which it did. It ran off into the woods.
|
| Triumph ISO 5 Miles: 6.00 |
| |
|
| | Strength Workout on Radar Road.
4 x 1.5 mile repeats @ 7:31 pace with 800 recoveries. Pace was even for all 4 splits.
|
| Triumph ISO 5 Miles: 11.00 |
| |
| |
| | Tempo Run on Radar Road; steady 7:40 pace.
|
| Triumph ISO 5 Miles: 13.00 |
| |
|
| | Goodwill Drive; 8:54 pace.
|
| Triumph ISO 5 Miles: 6.00 |
| |
|
| | Radar Road; 9:00/mile pace.
I went to a new massage therapist yesterday, as my previous one retired. When I entered the clinic, there was a very strong smell of cannabis. I wondered if this was a means to relaxation, until I realized I had gone through the wrong door and was in Sudbury's newest cannabis store. My clinic was one door over.
Anyway, she worked hard on my hips and legs and managed to get my hamstring loosened up. Still not 100%, but it's getting there.
|
| Brooks Ghost 13 Miles: 10.00 |
| |
| |
| | Radar Road; 9:06 pace.
Heavy legs today, especially through mile 3. After that, it wasn't so bad.
|
| Triumph ISO 5 Miles: 10.00 |
| |
|
| | Goodwill Drive; 9:03 pace.
Heavy fog. Just past the first half mile, the battery on my headlamp gave out. Complete darkness, just before the spot where someone is feeding the bears. I opted to double back home to get my back up light, and then continued on. Just as well, since I had forgotten my gloves, so I was able to pick those up too. It's a cool 8C/47F.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Final Strength Workout before race day. Radar Road.
6 x 1 mile repeats @ 7:31 pace, with 400 recoveries.
If I don't get sick or injured in the next 2 weeks, I should have a pretty good marathon on October 3rd.
|
| Triumph ISO 5 Miles: 11.00 |
| |
| |
| | Tempo Run on Radar Road. An even 7:41 pace throughout.
Cold, wet and windy. Had to wear a long sleeve plus a jacket. 8C/46F with a 32 mph North wind.
I had to fight the first few miles into the wind, but most of the run was East/West, so not too bad.
This was my final hard training run. Ten days to race day. The taper begins.
|
| Triumph ISO 5 Miles: 13.00 |
| |
| |
| | Goodwill Drive; 8:48 pace.
And I thought yesterday was yucky. Today it was 7C/44F, with cold rain and a Northeast wind gusting to 34 mph. Lots of tree branches down.
|
| Triumph ISO 5 Miles: 7.00 |
| |
|
| | Goodwill Drive; 9:03 pace.
Still raining, but zero wind and a tad warmer at 10C/50F.
This morning, I had to fire up the boiler for the Church. I've been trying to hold off, but the inside temperature was just 14C/57F, and I knew the complaints would start coming in if I didn't warm things up.
|
| Brooks Ghost 13 Miles: 8.00 |
| |
|
| | Skead Road; 9:02 pace. Just beat the rain.
|
| Triumph ISO 5 Miles: 8.00 |
| |
|
| | Goodwill Drive; 9:00 pace.
|
| Triumph ISO 5 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:57 pace.
Double excitement today. First, a big black bear was on the road ahead of me. It was just sauntering along, going back and forth across the road. I wasn't sure if it would get out of the way before I got to it, but it finally dashed off into the woods. Judging by the sound of dogs barking, it found the group that walks their dogs every morning on a nearby sideroad.
Then, around mile three. I fell. No reason. I was just too zoned out, and my right foot caught the pavement. Went down hard on my right side: hip, fingers and elbow. Pretty much the exact spots I injured the last time I fell. This time, I was wearing long sleeves and gloves, and so I avoided most of the road rash. Numb arm for the rest of the run, but the only damage seems to be a reopening of the old wound on my elbow.
Taper week is always hard on me!
|
| Triumph ISO 5 Miles: 5.00 |
| |
| |
| | Goodwill Drive; 8:56 pace.
After Monday's fall, I was limping the rest of the day because of the sore hip. Happily, no issues today when running. Just a little tender to the touch.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
|
| | Goodwill Drive; 8:59 pace.
I'll be leaving for Ste-Jerome, Quebec tomorrow morning. A 7 hour drive from here.
|
| Triumph ISO 5 Miles: 6.00 |
| |
|
| | Goodwill Drive; 9:03 pace.
I'm leaving for Quebec in about an hour.
Pre-race inventory: The left hamstring is still not 100%, but it's not sore. Just tight. I'm hopeful it won't impact my race. I've noticed various tight spots on the whole left side during the taper - ankle, knee, IT band, hip - but that seems to just come and go. The right hip is sore to touch, but that's from my fall a few days ago. There is a good sized bruise there, which is good news. It's just a bruise, and not a running injury. I don't feel it when I run, so all is good.
Initially, I was hoping for a PR in this race (faster than Chicago's 3:24:07). I figured a few seconds faster would be great. Now, however, I'm aiming for a sub 3:23, which is my New York City Qualifying Time. My training paces seem to indicate I can run that fast, and so we'll see.
|
| Brooks Ghost 13 Miles: 6.00 |
| |
| |
| | Easy run in a gentle rain. 8:58 pace. I picked up my race package last night. Just a full day of rest ahead |
| Triumph ISO 5 Miles: 3.00 |
| |
| |
| | Race: |
P'Tit Train du Nord Marathon (26.2 Miles) 03:22:10, Place overall: 310, Place in age division: 40 | | The short report: I achieved my goal. A PR by nearly 2 minutes - my previous PR was 6 years ago. And I qualified for the New York Marathon. And I did it (unintentionally) with positive splits. Why do it the easy way?
The full report: I pulled it off! It was an emotional end to a hard fought victory.
I drove Friday from my home in Garson the 7 hours (non-stop) to Ste-Jerome, Quebec. I picked up my race package first, and then to the airbnb I had booked for 3 nights. An eat in pasta meal and then to bed.
Saturday was a slow, three mile run in the rain. Then I drove to the finish line later that morning to make sure I knew the way. The Half Marathon was being run at that time, so as to stretch out the field a la Covid-19. The rest of Saturday was relaxation, with another eat in pasta meal that night.
Sunday I was up at 4:45 to eat a light breakfast and by 6:30 I was driving to the Finish Line to catch the bus to the Start Line - a 30 minute ride through the Laurentian Mountains. It's all stunningly gorgeous, with the moutains covered in Fall colours. I've been skiing here before, and so have seen it all in the winter. This is special. The Start Line was in Val-David. They had 12 waves starting (a la Covid-19), spaced 5 minute apart. The first wave was off at 8am. I was in wave 3, and so started at 8:10.
The course is run on an old rail line that has been converted into a bike trail. The first 4 miles or so is pavement, and then packed fine gravel for most of the rest. It is a 722 foot gradual drop, with the biggest drop being between miles 4.3 - 8.7. There are gradual climbs as well, with the longest being over 2 miles between miles 15 and 17.4 and then another one between miles 20.5 and 21.75. The scenery is stunning, with incredible colours, lakes and rivers that run directly along the route.
I decided to go for my New York Qualifying pace of 3:23 (7:44/mile). I knew I would have to rein it in for the downhill miles and really watch my pace. There were no pacers for the event, due to Covid-19 regulations. All that being said, no matter how much I reined it in, I consistently ran the early miles faster than intended. Here are the splits as recorded by my GPS. Take them with a grain of salt. I think the thick tree canopy overhead, the steep rock cuts in places, and the three tunnels under roads really threw the numbers off:
(1) 7:40 (2) 7:36 (3) 7:45 (4) 7:39 (5) 7:37 (6) 7:13 (7) 7:13 (8) 8:12 (9) 6:33 (10) 7:40 (11) 7:43 (12) 7:13 (13) 8:04 (14) 7:46 (15) 7:53 (16) 7:48 (17) 8:06 (18) 7:51 (19) 7:43 (20) 7:50 (21) 7:56 (22) 8:03 (23) 7:39 (24) 7:54 (25) 8:04 (26) 8:09
My official time was 3:22:10 (7:43 pace), meaning I cleared my New York Marathon qualification time of 3:23. My official splits were:
10km 45:17 - (7:26 pace - way too fast for the first 10K)
1/2 Marathon 1:39:18 - (7:40 pace for this 11K segment - much better pace)
30km 2:21:56 - (7:41 pace for this 9K segment - again much better pace)
The final 12.2 km was run at a 7:55 pace. My legs were paying the price for the speed of the first 6 miles.
The fast start concerned me, as I knew I'd pay for it later in the race. However, my pace did feel even, and I question the 3 miles at 7:13, mile 8 at 8:12, and most especially mile 9 at 6:33. Those numbers did, however, play in my head as I struggled to maintain an even pace. At the end of mile 9, my GPS was showing an average pace of 7:33. I knew that would not end well.
The long uphill was a struggle between miles 15 and 17.4, even though it was very gradual. My splits slowed considerably after that and my legs were quickly loosing their strength. I was concerned I would be hit with dead legs too soon in the race. It was here that I knew I had to parlay the early speed into achieving my goal, and so was doing the math in my head --- if I can just keep my pace below 8:00/mile for the final 6, I can do this! Maybe. Positive splits are never a good way to go.
I suppose the final miles were no different than any other marathon run hard. The legs wanted to go off in their own direction, and it took a ton of concentration to keep moving forward. When I crossed the finish line, I nearly collapsed. I had to grab something to stay upright. And I was quite emotional, knowing what I had accomplished.
A huge plus for me was overcoming the GI issues that had hit me hard last year in Fort Lauderdale. I didn't have to even think about stopping, and I was easily able to consume the nutrition as planned: one chew every mile and one gel every 6 miles.
This is a fun, well organized event. The volunteers were fabulous, the route incredible, and the results speak for themselves.
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| Mizuno Wave Sayonara 2 Miles: 26.20 |
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| | Goodwill Drive; 10:10 pace.
My right calf was really screaming at me all week. That pain finally subsided, and I figured I'd be okay with an easy 5 mile run. Didn't happen. Between the right calf and the left hamstring/sit bone, I was in no condition to run further than 2 miles. So, came home and raked the leaves on the lawn instead.
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| Triumph ISO 5 Miles: 2.00 |
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| | Goodwill Drive; 9:05 pace.
The extra week helped. No problem from the right calf. Left hammie is still tight.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:48 pace. Heavy frost. Nice to run on the faster side of my easy pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 9:12 pace.
Was going to take today off, but it's just too nice to not run. Tomorrow is rain, so will take it off. Legs gave out on me, so I cut it short. I'm still not fully recovered from my marathon.
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| Saucony Triumph 17 Miles: 4.25 |
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| | Goodwill Drive; 8:55 pace.
Getting colder; just -1C/31F, but no wind and so didn't feel too bad at all.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Skead Road; 8:56 pace.
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| Brooks Ghost 13 Miles: 8.00 |
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| | Goodwill Drive; a peppy 8:35 pace. Not intentional, going that fast. A good sign, I hope, that the marathon aches are behind me.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Road, with a bit on Falconbridge Road to get to 8 miles; 9:00/mile pace.
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| Brooks Ghost 13 Miles: 8.00 |
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| | Goodwill Drive; 8:55 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:54 pace. A red fox crossed the road just in front of me. Gorgeous creatures when they have their full winter coat. This one was stunning.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Goodwill Drive; 8:57 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Skead Road, with a 2 mile extension on Goodwill Drive; 8:45 pace.
After mile three, I decided to pack it in. My legs were heavy and I didn't want to take a chance of going any further out. But on the way back, I must have got a second wind and my pace really picked up. Legs felt fine, and so I kept on going.
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| Saucony Triumph 17 Miles: 8.00 |
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| | Goodwill Drive; 8:33 pace.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Goodwill Drive; 8:31 pace. I've had pep in my step the last few runs. Not pushing it, but the legs just want to go.
First time gloves were not enough to keep my hands from freezing. Will have to change to mitts.
Right at mile 2, my foot caught the pavement and I fell. Again! I thought the long sleeved shirt and the jacket would prevent a wound, but the same spot I opened up on my elbow the last 2 times I fell in the summer was bleeding quite a bit when I got home. Drat. A small wound on the palm of my hand too. Gotta stop zoning out so much.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:56 pace.
Clear and cold.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 8:47 pace. Gorgeous sunrise this morning!
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| Triumph ISO 5 Miles: 6.00 |
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| | Early morning easy run on Goodwill Drive; 9:08 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Radar Road; 8:53 pace.
Legs were a little depleted at the end, and I was famished, for some reason. Stiff wind for the last 5 miles.
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| Saucony Triumph 17 Miles: 10.00 |
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| | Goodwill Drive; 8:51 pace. It was a balmy 8C/46F, so I ran comfortably in shorts and short sleeves. Maybe the last time that will happen this year.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Goodwill Drive; 9:09 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 9:05 pace.
Quite a heavy frost. The sun breaking the horizon turned everything into a glistening diamond looking landscape. Stunning.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 8:37 pace.
Considered doing some speedwork at the track today, but my left hammie is still a bit tender, and I didn't want to push it. Instead, picked up the pace for the last 3 miles, with the last one at 8:05.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:51 pace.
It hailed for the first half mile, then cloudy for 3 miles, then sunshine for 1 mile, then rain for the final 1 1/2 miles, with the wind getting pretty intense for the final half mile.
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| Triumph ISO 5 Miles: 6.00 |
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| | Radar Road; 8:55 pace.
I'm pretty sure my hamstring issue is really my piriformis. Changing my treatment strategy accordingly. We'll see if that helps.
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| Saucony Triumph 17 Miles: 10.00 |
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| | A bit of a zippier run on Goodwill drive; 8:16 pace. Last mile at Marathon pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:49 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 9:02 pace.
First real snow of the season, such as it is. Less than an inch and kinda wet. Enough to make the road slippery and the feet cold.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 9:04 pace.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Goodwill Drive; 8:56 pace.
So, when I went to bed, the lunar eclipse was just beginning. Could barely see it because of the cloud cover. At its peak this morning at 4am, it wa totally obscured by clouds. Ah well. On my run, I caught a glimpse of the full moon through a break in the clouds, just as it was setting.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Radar Road; 8:56 pace.
Fought a stiff headwind the last 5 miles.
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| Saucony Triumph 17 Miles: 10.00 |
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| | Goodwill Drive; 8:44 pace.
VERY stiff wind. Gusting to 30mph.
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| Triumph ISO 5 Miles: 6.00 |
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| | Early run on Goodwill Drive; 8:57 pace.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Goodwill Drive; 9:00 pace.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:35 pace.
My left hamstring is steadily improving. The piriformis stretches seem to be working well.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Back to the treadmill; 8:57 pace.
We got clobbered with our first significant snowfall of the season. I think this might stick around, as temperatures won't get above freezing again for some time.
Just too messy to run outside today, as nothing has been cleared. It's gonna take a while to get used to running on a treadmill again.
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| Brooks Glycerin 18 Miles: 6.00 |
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| | Back to the treadmill; didn't really feel like tackling the -19C/-2F temperatures today.
Kept the pace at a steady 8:57.
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| Saucony Triumph 18 Miles: 10.00 |
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| | Goodwill Drive; 8:49 pace. Light snow falling. The road is a mish mash of soft snow, hard packed snow, hard to run in snow, etc. Still, nice to be outside.
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| Triumph ISO 5 Miles: 6.00 |
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| | Treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 5.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 5.00 |
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| | Speedwork on the treadmill.
6 x 400 @ 6:58 pace with 400 recoveries.
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| Saucony Triumph 18 Miles: 6.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 6.00 |
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| | Treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 8.00 |
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| | On the treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Speedwork on the treadmill.
4 x 800 @ 6:58 pace with 400 recoveries.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Treadmill; pace ranged between 9:31 - 8:57.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Speedwork on the treadmill.
3 x 1200m @ 6:57 pace with 400 recoveries.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Treadmill; 8:57 - 9:22 variable pace.
O Wisdom, O holy Word of God, You govern all creation with Your strong yet tender care. Come and show Your people the way to salvation.
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| Brooks Glycerin 18 Miles: 5.00 |
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| | Despite the cold, I decided to take it outside today. A nice change. Goodwill Drive; 8:39 pace.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Goodwill Drive; 8:42 pace. Driving snow.
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| Triumph ISO 5 Miles: 6.00 |
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| | Goodwill Drive; 8:24 pace.
It was cold, at -13C/9F, but there is a storm coming and I figured I'll likely not want to run outside again for a few days while the snow is being cleared.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Back to the treadmill; varied pace, between 8:57 - 10:00.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Speedwork on the treadmill.
4 x 1200 @ 6:58 pace with 400 recoveries.
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| Saucony Triumph 18 Miles: 7.00 |
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| | Goodwill Drive; 8:56 pace. A bit slippery, but manageable.
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| Triumph ISO 5 Miles: 6.00 |
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| | Treadmill; 8:57 pace.
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| Brooks Glycerin 18 Miles: 6.00 |
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| | Goodwill Drive; 8:42 pace. Kinda chilly: -16C/2F, with a windchill of -25C/-13F. Icy too, with most of the road covered. A good way to practice landing with the hips over the feet.
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| Saucony Triumph 17 Miles: 6.00 |
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| | Treadmill; 10:00 pace.
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| Brooks Glycerin 18 Miles: 6.00 |
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| | Goodwill Drive; 8:44 pace. Cold and icy.
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| Brooks Ghost 13 Miles: 6.00 |
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| | Speedwork on the treadmill.
4 x 1200 @ 6:58 pace with 400 recoveries.
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| Brooks Glycerin 18 Miles: 7.00 |
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| | Goodwill Drive; 8:53 pace. Heavy legs today.
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| Triumph ISO 5 Miles: 6.00 |
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| Brooks Glycerin 13 Miles: 345.70 | Triumph ISO 5 - Blue Miles: 295.00 | Brooks Ghost 11 Miles: 74.00 | Triumph ISO 5 Miles: 532.00 | Brooks Ghost 13 Miles: 445.00 | Mizuno Wave Sayonara 2 Miles: 63.20 | Brooks Launch 8 Miles: 82.00 | Brooks Cascadia 11 Miles: 11.00 | Triumph ISO 5 Miles: 193.00 | Saucony Triumph 17 Miles: 90.25 | Brooks Glycerin 18 Miles: 83.00 | Saucony Triumph 18 Miles: 71.00 |
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