Running Faster in 2022

Mississauga Half Marathon

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Location:

Garson - Sudbury,ON,Canada

Member Since:

Apr 20, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I ran my first marathon in 1998: "The Friendly Marathon" in Massey, Ontario.  I was 32. I had never raced in a shorter event, and I trained really poorly - ended up running it in 4:00:30.  After that, I gave up running for the most part for 6 years.  I got into karate a bit more seriously, until I got my knee kicked out and had ACL surgery.  Then I became a 'fair weather runner' and started to run half marathons every so often.  As a priest, entering weekend races always meant having to book a holiday, so it just didn't happen much.  My holidays were primarily focussed on various canoe and kayak trips.

At some point, I started training more consistently, and started to think of myself as a runner.  I guess doing that in your 40's is better than never doing it at all.  I even started to wonder if I had it in me to qualify for Boston.  Well, I did - twice.  First time didn't count, I suppose, since I didn't make the "cut".  But the second time was a charm, and on my sixth Marathon, run in Chicago in 2015, I beat my BQ by almost 6 minutes.

Through it all, I've made tons of mistakes - and have had lots of injuries to show for it.  Hopefully, now that I'm in my middle 50's, I'm a bit wiser and can use that to my advantage to continue running for a very long time.

My PRs:

5k (12 run):      Guelph, ON.     October 10, 2016   (50 yrs.)   20:10

10k (10 run):    Collingwood      October 5, 2013  (47 yrs.)  43:37

Half Marathon  (25 run): Cleveland   May 18, 2014  (48 yrs)  1:33:08

Marathon (12 run):  Ste-Jerome, QC  October 3, 2021   (55 yrs.)  3:22:10

Ultras (5 run):   

Run for the Toad 50k Trail   September 30, 2017 (51 yrs.)  5:31:23

Niagara Falls 100k   June 17, 2018 (52 yrs.)  12:26:30

That Dam Hill 24 hours   September 15-16, 2018  Completed 100 Miles in 23:20:44

Sulphur Springs 50 mile Trail   May 25, 2019  10:37:27

Haliburton Forest 100 mile Trail   September 7-8, 2019  26:46:27

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Pacing my sister in her 1st Half Marathon.

Short-Term Running Goals:

P'Tit Train du Nord (Little Train of the North) - October 3, 2021 - Training has gone very well; I'm thinking of pushing for a PR here.  A new PR by nearly 2 minutes, a BQ by almost 13 minutes, and a New York City Marathon Qualifier by 50 seconds.

For 2022, in the Fall I'll look to shaving 130 seconds off my Marathon PR in order to break the 3:20 mark.  The Half Marathon I'll run hard as part of my training, but not for a PR - maybe in the 1:35 range.

Mississauga Half Marathon - May 1, 2022    (1:35:27)

Marathon P'Tit Train du Nord - October 2, 2022 (sub 3:20 attempt)

Long-Term Running Goals:

Run until this old body of mine won't let me run any more.  I was inspired in the Spring of 2016, watching the start of the Ottawa Marathon.  Near the back of the pack was an 'old man', running with his walker.  I loved it!  I thought ... there's me in 20 years.  Maybe.  

Personal:

I am a Roman Catholic priest of 28 years, ministering in the Diocese of Sault Ste. Marie.  I spent 8 years ministering in the small town of Wawa (where I helped establish the annual Blackfly Run) and 9 years in Sault Ste. Marie.  I have been in the Sudbury region now for 11 years.  Currently I Pastor 2 small Parishes:  St. John the Evangelist in Garson, and St. Bernardine of Siena in Skead, covering the area just Northeast of the city, surrounding the Sudbury Airport.

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Miles:This week: 14.00 Month: 172.00 Year: 1003.60
Mizuno Wave Sayonara 2 Lifetime Miles: 404.40
Brooks Cascadia 11 Lifetime Miles: 299.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Triumph ISO 5 Lifetime Miles: 581.00
Brooks Ghost 13 Lifetime Miles: 560.50
Brooks Launch 8 Lifetime Miles: 123.00
Triumph ISO 5 Lifetime Miles: 340.00
Saucony Triumph 17 Lifetime Miles: 365.25
Brooks Glycerin 18 Treadmill Lifetime Miles: 253.00
Saucony Triumph 18 Treadmill Lifetime Miles: 262.00
Asics Metaspeed Sky Lifetime Miles: 19.10
Total Distance
1003.60
Brooks Glycerin 18 Treadmill Miles: 170.00Triumph ISO 5 Miles: 36.00Brooks Ghost 13 Miles: 115.50Triumph ISO 5 Miles: 147.00Saucony Triumph 18 Treadmill Miles: 191.00Saucony Triumph 17 Miles: 275.00Brooks Launch 8 Miles: 41.00Asics Metaspeed Sky Miles: 19.10Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 158.85
Total Distance
6.00

Treadmill.  Pace from a start of 10:00/mile to a finish of 8:57/mile.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 163.00
Total Distance
6.00

Chilly run on Goodwill Drive; 8:48 pace.

-18C/0F with a wind chill of -25C/-13F.

Triumph ISO 5 Miles: 6.00
Weight: 163.50
Total Distance
6.00

Goodwill Drive; 9:02 pace.   A lot warmer today, at -6C/22F.  This will be a yo-yo week, alternating between fairly mild and arctic cold, with a snow storm on the way to boot.

Brooks Ghost 13 Miles: 6.00
Weight: 163.50
Total Distance
6.00

Goodwill Drive; 8:48 pace.

The incoming storm had just started, so even thought it was blustery, there hadn't been much snow accumulation on the road yet.  

Triumph ISO 5 Miles: 6.00
Weight: 165.00
Total Distance
7.00

Speedwork on the treadmill.

4 x 1200 @ 6:53 pace with 400 recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 163.50
Total Distance
6.00

Treadmill; 9:22 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 162.50
Total Distance
6.00

Treadmill; 9:31 pace.

Registration for the P'Tit Train du Nord Marathon opens today.  I'm going to register.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 163.00
Comments
From Tom K on Sat, Jan 08, 2022 at 08:30:59 from 47.206.202.65

Awesome.

Total Distance
6.00

Treadmill; steady 9:31 pace.

On Saturday, I registered for the Marathon P'Tit Train du Nord - first Sunday in October.  Aiming for a sub 3:20.

 

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 161.50
Total Distance
6.00

Treaadmill; 9:31 pace.  

Arctic cold outside:  -31C/-25F with a windchill factor of -43C/-45F.  You just know it's cold when the Farenheit temperature is less than the Celcius!

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 159.50
Comments
From Tom K on Wed, Jan 12, 2022 at 09:14:48 from 47.206.202.65

There's like 100 degrees between you and me.

Total Distance
6.00

Treadmill; 9:31 pace.

Back to plyometric jump squats and core work.  I haven't done any of that since my Fall marathon.  It sure hurts today - I know exactly what muscles I worked!

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
7.00

Speedwork on the treadmill.

4 x 1200 @ 6:44 pace with 400 recoveries.

The breaker for the treadmill tripped soon after I hit top speed.  Runner, treadmill and wall are all fine.  Switched to a different plug.

Brooks Glycerin 18 Treadmill Miles: 7.00
Weight: 160.50
Total Distance
6.00

Treadmill; 9:22 pace.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 159.50
Total Distance
6.00

Treadmill; 9:05 pace.  

I registered last night for the Mississauga Half Marathon on May 1st.  It's just a 4 hour drive from here, and one I've looked at over the years.  I would have liked to have trained hard for it to see if I could beat my PR for that distance, but it's just 5 weeks before my 5K, and I don't want to blow myself up before my sub 20 minute attempt.  So, I'll just run it relatively hard as a training run - maybe aim for something in the 1:35 range.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
6.00

Goodwill Drive; 8:43 pace.  Nice to get outside, despite the icy road and chilly air.

Triumph ISO 5 Miles: 6.00
Weight: 161.00
Total Distance
6.00

Treadmill; 9:05 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 159.50
Total Distance
6.00

Treadmill; 9:31 pace.

 

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
6.00

Treadmill.  Variable pace between 9:30 - 10:00/mile.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
7.00

Speedwork on the treadmill.

4 x 1200 repeats @ 6:40/mile pace with 400 recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 160.50
Total Distance
6.00

Treadmill; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 159.00
Total Distance
6.00

Tempo run on the treadmill; 3 miles @ 7:03 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
6.00

Treadmill; 9:31 pace.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 159.50
Total Distance
6.00

Treadmill; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 158.00
Total Distance
7.00

Speedwork on the treadmill.  

4 x 1200 @ 6:35 pace with 400 recoveries.

I felt a little off after the 10th lap, so ran the final set as 3 x 400 with 400 recoveries, with the final lap at 6:31 pace.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 158.50
Total Distance
6.00

Treadmill; 9:40 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 157.50
Total Distance
7.00

Treadmill; 9:31 pace.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 158.50
Total Distance
7.00

Tempo run on the treadmill; 4 miles at 7:03 pace.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive; 8:56 pace.  First time in 2 weeks to run outside, so a nice change.

Saucony Triumph 17 Miles: 6.00
Weight: 157.50
Total Distance
6.00

Goodwill Drive; 8:50 pace.

Triumph ISO 5 Miles: 6.00
Weight: 159.00
Total Distance
7.00

Speedwork on the treadmill.  

4 x 1200 @ 6:31 pace with 400 recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 159.00
Total Distance
6.00

Treadmill recovery run; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 157.50
Total Distance
8.00

Treadmill; 9:40 pace.

Saucony Triumph 18 Treadmill Miles: 8.00
Weight: 158.00
Total Distance
8.00

Tempo run on the treadmill.

5 miles @ 7:03 pace.

The body held up pretty good, but the brain sure battled me!  

Saucony Triumph 18 Treadmill Miles: 8.00
Weight: 160.00
Total Distance
6.00

Treadmill; 9:40 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 161.00
Total Distance
6.00

Treadmill; 9:31 pace.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
7.00

Speedwork on the treadmill.

5 x.1 km repeats @ 6:27 pace with 200 recoveries.

Brooks Glycerin 18 Treadmill Miles: 7.00
Weight: 160.50
Total Distance
6.00

Recovery run on the treadmill; 9:40 pace.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 160.00
Total Distance
9.00

Treadmill; 10:00/mile pace.

Brooks Glycerin 18 Treadmill Miles: 9.00
Weight: 158.50
Total Distance
7.00

Treadmill; 3 miles at 7:03 Tempo pace.  The rest easy.

Brooks Glycerin 18 Treadmill Miles: 7.00
Weight: 160.50
Total Distance
7.00

Easy treadmill run; 9:31 pace.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive; 8:31 pace.  Nice to take it outside again.  It warmed up to -9C/16F - a nice reprieve from the more recent arctic chill we've had.

Saucony Triumph 17 Miles: 6.00
Weight: 160.00
Total Distance
7.00

Speedwork on the treadmill.

5 x 1km @ 6:27 pace with 200 recoveries.

It rained yesterday, and is cold today, so the whole city is a skating rink.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 160.00
Total Distance
6.00

On the treadmill; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 159.50
Total Distance
7.00

Speedwork on the treadmill.

6 x 800m @ 6:27/mile pace with 200m recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 159.50
Comments
From Tom K on Sat, Feb 19, 2022 at 08:44:47 from 47.206.202.65

Man, that's great!

Total Distance
7.00

More speedwork on the treadmill.

6 x 800m repeats at 6:27 pace with 200m recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 161.00
Total Distance
6.00

Treadmill; 10:00/mile pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 161.00
Total Distance
6.00

Treadmill; 9:31 pace.  Huge dump of snow yesterday and overnight.  I had to cancel a massage appointment in the morning because I got stuck in my driveway.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 160.50
Total Distance
7.00

Speedwork on the treadmill.

10 x 400 repeats @ 6:15 pace with 60 second recoveries.

I found this workout a lot easier than anticipated.  In fact, I've nailed the last 4 speedwork sessions over the past 8 days.  I'm going to transition to Half Marathon training for now, and then return to my 5K preparation a month before that race in June.

Brooks Glycerin 18 Treadmill Miles: 7.00
Weight: 160.50
Total Distance
6.00

Treadmill; 9:31 pace.

Saucony Triumph 18 Treadmill Miles: 6.00
Weight: 161.50
Total Distance
8.00

Skead Road; 8:40 pace.  It was nice to be outside, despite the cold wind.

Saucony Triumph 17 Miles: 8.00
Weight: 161.00
Total Distance
8.00

Treadmill; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 8.00
Weight: 161.00
Total Distance
6.00

Treadmill; 9:31 pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 159.00
Total Distance
5.00

Treadmill; 10:00/mile pace.

Saucony Triumph 18 Treadmill Miles: 5.00
Weight: 154.00
Total Distance
6.00

Treadmill; 10:00/mile pace.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 153.00
Total Distance
6.00

Goodwill Drive; 8:26 pace.

I misjudged the cold; should have dressed warmer for this one.

Triumph ISO 5 Miles: 6.00
Weight: 154.00
Total Distance
8.00

Tempo Run; 4 1/4 miles @ 6:49 - 6:54 pace.  On the treadmill.

Brooks Glycerin 18 Treadmill Miles: 8.00
Weight: 158.00
Total Distance
6.00

Goodwill Drive; 8:39 pace.

On Sunday it rained.  Then the temperatures plummeted again.  Today, the sun is out and the trees were glistening like diamonds.  Gorgeous.  My feet froze.

Triumph ISO 5 Miles: 6.00
Weight: 156.50
Total Distance
6.00

Goodwill Drive; 8:41 pace.

Warmer today, at -7C/20F.  My feet didn't freeze.

Brooks Ghost 13 Miles: 6.00
Weight: 157.00
Total Distance
9.00

Strength workout on the treadmill.

4 x 2km @ 6:40 pace with 400m recoveries

Brooks Glycerin 18 Treadmill Miles: 9.00
Weight: 156.50
Total Distance
5.00

Treadmill; 10:00/mile pace.

Saucony Triumph 18 Treadmill Miles: 5.00
Weight: 157.50
Total Distance
10.00

Radar Road; 8:40 pace.  Icy cold wind; my fingers are still numb.  Still, it felt great to run outside.

Brooks Ghost 13 Miles: 10.00
Weight: 157.00
Total Distance
9.00

Tempo Run on Radar Road.

6 @ 7:35 pace.

Triumph ISO 5 Miles: 9.00
Weight: 157.50
Total Distance
6.00

Goodwill Drive; 8:41 pace.

Just past the 3 mile mark is my turn around - a tight cul-de-sac.  I take it slow in the winter, because there is a lot of ice build up there.  Good thing I was going slow, because my foot slipped out from beneath me on the icy turn and I fell.  It hurt a bit, but no damage done.

Brooks Ghost 13 Miles: 6.00
Weight: 156.50
Total Distance
6.00

Goodwill Drive; 9:09 pace.  Felt a bit sluggish today.  Heavy freezing fog; hovering just below the freezing mark.

Saucony Triumph 17 Miles: 6.00
Weight: 157.50
Total Distance
7.00

Speedwork on the treadmill.

5 x 1km repeats @ 6:27 pace with 200m recoveries.

 

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 158.50
Total Distance
5.00

Goodwill Drive; 8:58 pace.  The ice is melted from the road.  Finally!

Brooks Ghost 13 Miles: 5.00
Weight: 156.50
Total Distance
8.00

Skead Road; 8:49 pace.

Miserable day.  Rain.  Wind.  Hovering right around the freezing mark.  Yuck.  

Legs were heavy going out.  More mental than physical, I think.  I ran 40 seconds/mile faster coming home on the second half.

Saucony Triumph 17 Miles: 8.00
Weight: 158.00
Total Distance
9.00

Tempo Run on Radar Road.  6 miles @ 7:27 pace.

Brooks Launch 8 Miles: 9.00
Weight: 160.00
Total Distance
6.00

Goodwill Drive; 8:57 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 158.00
Total Distance
6.00

Goodwill Drive; 8:47 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 158.50
Total Distance
7.00

Speedwork on the treadmill.

5 x 1km repeats @ 6:27 pace with 200m recoveries.

I really had to battle my brain going into this workout.  Even during my 2 mile warm up - it kept telling me to take the day off.  Physically, I was fine during the speedwork.  But wow - I had to dig deep for motivation.

Big dump of snow overnight, and it's still falling.  I SO look forward to being able to do these workouts at the track, but it's still buried beneath the snow.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 157.50
Total Distance
6.00

Goodwill Drive; 9:20 pace.  

The snow covered forest was visually stunning this morning.  A winter wonderland.  Too bad it's supposed to be Spring.

Triumph ISO 5 Miles: 6.00
Weight: 157.50
Total Distance
10.00

Radar Road; 9:08 pace.

Saucony Triumph 17 Miles: 10.00
Weight: 156.50
Total Distance
7.00

Speedwork on the treadmill.

6 x 800 @ 6:18 pace with 200 recoveries.

Got mixed up on my third segment and ran 1000m by mistake.  Was wondering why I found that one tougher than the others.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 157.50
Total Distance
6.00

Goodwill Drive; 8:53 pace.

Pretty cool out, at just -16C/3F, but at least it was sunny.  Cold North wind, though.

Saucony Triumph 17 Miles: 6.00
Weight: 157.00
Total Distance
6.00

Goodwill Drive; 9:05 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 157.00
Total Distance
7.00

Speedwork on the treadmill.

5 x 1km repeats @ 6:27 pace with 200m (90 second) recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 156.00
Total Distance
6.00

Goodwill Drive; 9:06 pace.

Really slippery today, after yesterday's freezing rain.  I had to be extra careful to keep my feet under me.  Cold North wind too.

Triumph ISO 5 Miles: 6.00
Weight: 157.00
Total Distance
12.00

Radar Road; 8:52 pace.  

Sunny and cold; perfect for running.  -5C/23F with little wind.

Saucony Triumph 17 Miles: 12.00
Weight: 157.00
Total Distance
7.00

Speedwork on the treadmill.

6 x 800 repeats @ 6:15/mile pace with 200m (90 second) recoveries.

Saucony Triumph 18 Treadmill Miles: 7.00
Weight: 157.50
Total Distance
6.00

Goodwill Drive; 8:58 pace.

Triumph ISO 5 Miles: 6.00
Weight: 157.00
Total Distance
4.00

Goodwill Drive; 9:06 pace.

Saucony Triumph 17 Miles: 4.00
Weight: 157.00
Total Distance
6.00

Treadmill workout, with variable speed pickups.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 157.00
Total Distance
6.00

Goodwill Drive in a heavy fog.  8:53 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 156.00
Total Distance
12.00

Radar Road; 8:50 pace.  Snowing the first half.  Wet.

Triumph ISO 5 Miles: 12.00
Weight: 157.00
Total Distance
8.00

Goodwill  Drive; 8:13 average pace.  I ran 3 1/2 miles at Marathon Pace or faster.

Saucony Triumph 17 Miles: 8.00
Weight: 156.50
Total Distance
6.00

Goodwill Drive; 8:52 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 157.00
Total Distance
6.00

Goodwill Drive in the rain; 8:45 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 156.00
Total Distance
6.00

Treadmill; Easy, 10:00/mile pace.  Late start, low energy, so just went easy.

Brooks Glycerin 18 Treadmill Miles: 6.00
Weight: 157.00
Total Distance
6.00

Goodwill Drive; 9:00/mile pace.  Snow!

Triumph ISO 5 Miles: 6.00
Weight: 156.50
Comments
From Tom K on Fri, Apr 15, 2022 at 09:02:40 from 47.206.202.65

Weird. It did not snow here.

From Michael on Sat, Apr 16, 2022 at 08:38:47 from 199.71.52.121

That's why you keep seeing snakes. I never see them here when it snows.

Total Distance
12.00

Radar Road; 8:40 pace.  Chilly morning.

Saucony Triumph 17 Miles: 12.00
Weight: 154.50
Total Distance
6.00

Goodwill Drive; 9:04 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:31 pace.

Snow.  Lots of it.  Very Christmas like.  But it's Easter.  On the road, it was slush, so my feet were completed soaked (and cold!) by the time I got home.

Triumph ISO 5 Miles: 6.00
Weight: 156.50
Total Distance
6.00

Goodwill Drive; 8:44 pace.  

Saucony Triumph 17 Miles: 6.00
Weight: 158.00
Total Distance
6.00

Goodwill Drive; 8:04 pace.  Last 3 miles run at marathon pace.

Yucky day.  Cold and rainy - almost sleet.  Maybe a touch of snow.

Triumph ISO 5 Miles: 6.00
Weight: 158.00
Total Distance
6.00

Goodwill Drive; 8:58 pace.  Sunshine!

Saucony Triumph 17 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:53 pace.  Sleet for the last mile.  

Saucony Triumph 17 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:44 pace.

First time this year wearing shorts, short sleeves, no gloves and no hat.  Loving it.

Saucony Triumph 17 Miles: 6.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive; 8:11 pace.  Colder today, but I stuck with the shorts.  I'm resisting any thought of returning to winter dress.

Asics Metaspeed Sky Miles: 6.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive; 8:49 pace.

Back to wintry weather.  It snowed a bit last night, and this morning it's just -7C/19F with a pretty strong north wind.  My hands got numb, even with the gloves.

Brooks Ghost 13 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:51 pace.

Triumph ISO 5 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:48 pace.  

 

Saucony Triumph 17 Miles: 6.00
Weight: 155.50
Race: Mississauga Half Marathon (13.1 Miles) 01:35:27, Place overall: 106, Place in age division: 4
Total Distance
13.10

106/1850 Overall  (Top 6%)

86/855 Men  (Top 10%)

4/63 Age Group Division   (Top 6%)

Arrived home last night.  This was a Sunday morning race.  The wind was steady and, at times, strong off Lake Ontario, but there were enough course direction changes that it was as favourable as it was not.  The temperature was bang on perfect at around 7C/44F.  I'm really happy with the results of this race, given that I didn't do much Half Marathon specific training.  My time is only a bit more than 2 minutes off my PR.

I really didn't know how I was going to do, and so positioned myself with the 1:45 pace group at the start line.  That was a mistake, it turns out.  With 3700 runners (Half and Full started together), it was very congested for the first mile or so, and there were three turns on the course in the first quarter mile where it was impossible to run the tangents.  I did more dodging and darting around people than is good to do at the start of a race.

The course itself is mostly flat to downhill.  Just one uphill, on mile 7, of any real significance.  The last couple of miles are right along the lakeshore on paved walking paths.  The wind there was fierce, but mostly from the side.

I ended up running negative splits; never really went through a bad patch and finished strong at the end.  Other than the first two miles (7:34 and 7:27) and the hill mile 7 (7:41), my mile splits were all in the range of 7:05 - 7:19.  I have no regrets about how I raced this event and was quite happy with my performance.

Two compliments cheered me in the finish chute:  one man who looked to be my age or a bit older who thanked me for pacing him - he got a PR by following me (I didn't have a clue), and a younger guy who said he followed me the whole race and tried to beat me at the end, but couldn't.  

Asics Metaspeed Sky Miles: 13.10
Weight: 156.00
Comments
From Tom K on Tue, May 03, 2022 at 10:29:03 from 47.206.202.65

Great Race, and Great Pacing!

Total Distance
4.00

Recovery run on Goodwill Drive; 9:00/mile pace.  Legs a little heavy, but felt good overall and no soreness anywhere.

Saucony Triumph 17 Miles: 4.00
Weight: 159.00
Total Distance
5.00

Goodwill Drive; 8:47 pace.  Stiff North wind.  Should have worn gloves and a jacket.

Triumph ISO 5 Miles: 5.00
Weight: 158.50
Total Distance
5.00

Goodwill Drive; 9:10 pace.  Beautiful morning ... sunny and no wind.

Today was a real slog; heavy legs.  Still recovering from the race, I suppose.

Saucony Triumph 17 Miles: 5.00
Weight: 156.00
Total Distance
6.00

Goodwill Drive; 9:05 pace.

Finally got my legs back; the heaviness is gone.

New dog on the loose.  I had to use my pepper spray.  Sorry Bruce - your owner is the one who is at fault.  Both of you should be tied up.

Saucony Triumph 17 Miles: 6.00
Weight: 156.50
Total Distance
6.00

Goodwill Drive; 8:53 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 156.00
Total Distance
6.00

Goodwill Drive; 9:15 pace.  Gorgeous day, and it looks to be a gorgeous week ahead.

A mink ran out on the road in front of me, maybe 30 feet away.  It saw me, paused, and then ran back into the woods.  They remind me SO much of the pet ferrets I used to have.

Saucony Triumph 17 Miles: 6.00
Weight: 156.50
Total Distance
6.00

8:53 pace on a beautiful morning.

Triumph ISO 5 Miles: 6.00
Weight: 156.00
Total Distance
6.00

Goodwill Drive; 8:58 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 156.00
Total Distance
4.50

Goodwill Drive; 9:10 pace.

The last few days have seen the leaves burst out on the trees, the insects start to come alive, and the heat begin to increase.  Up to 20C/68F first thing this morning, and going to 30C/86F tomorrow.  My body will need time to adjust to the heat.

Brooks Ghost 13 Miles: 4.50
Weight: 157.00
Total Distance
6.00

Goodwill Drive; 8:57 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive; 8:51 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 161.00
Total Distance
6.00

Goodwill Drive; 8:53 pace.  Stiff North wind.

Triumph ISO 5 Miles: 6.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive; 8:49 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive in a light, but steady rain; 8:54 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 160.00
Total Distance
6.00

Tempo run on Goodwill Drive; 7:49 average pace

Triumph ISO 5 Miles: 6.00
Weight: 160.00
Total Distance
8.00

Skead Road; 8:50 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 158.50
Total Distance
8.00

Skead Road; 8:57 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive; 8:59 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 160.50
Total Distance
6.00

Goodwill Drive; 8:50 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive in a light rain; 9:04 pace.

Triumph ISO 5 Miles: 6.00
Weight: 158.50
Total Distance
6.00

Goodwill Drive; 8:56 pace. 

It was just 14C/57F, but the humidity was 100% and it felt heavy.

Triumph ISO 5 Miles: 6.00
Weight: 159.00
Total Distance
8.00

Skead Road; 8:58 pace.  Gorgeous day!

Saucony Triumph 17 Miles: 8.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive; 8:57 pace.

Switching my off day to Tuesdays.  Marathon training program begins in one week.

Brooks Ghost 13 Miles: 6.00
Weight: 159.50
Total Distance
8.00

Skead Road; 8:55 pace.

Perfect running weather, even with the 100% humidity.  15C/58F, with just a slight wind.

Saucony Triumph 17 Miles: 8.00
Weight: 160.00
Total Distance
6.00

Goodwill Drive; 9:08 pace.  Still comfortable temperatures, but also still 100% humidity.

Saucony Triumph 17 Miles: 6.00
Weight: 160.50
Total Distance
6.00

Goodwill Drive; 8:43 pace.

Triumph ISO 5 Miles: 6.00
Weight: 159.50
Total Distance
6.00

Goodwill Drive; 8:58 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 159.00
Total Distance
8.00

Skead Road; 8:55 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 159.00
Total Distance
6.00

Goodwill Drive; 9:04 pace.  

Triumph ISO 5 Miles: 6.00
Weight: 160.50
Total Distance
9.00

Mondays are for speedwork.  12 x 400 @ 6:40/mile pace, with 400 recoveries.

Lap pace is 1:40.  All 12 came in between 1:36 and 1:38, so a touch on the fast side, but consistently so.

Brooks Launch 8 Miles: 9.00
Weight: 161.00
Total Distance
6.00

Goodwill Drive; 8:59 easy pace.

Triumph ISO 5 Miles: 6.00
Weight: 160.50
Total Distance
6.00

Goodwill Drive; 8:53 pace.  A black bear pooped in the middle of the road.  Really?  You couldn't just walk a few more feet to the bush?

Brooks Ghost 13 Miles: 6.00
Weight: 161.00
Comments
From Tom K on Thu, Jun 09, 2022 at 07:53:35 from 47.206.202.65

Well, when you gotta go, you gotta go. I love that you are having a reasonable potty training conversation with a bear.

Total Distance
6.00

Goodwill Drive; 8:37 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 160.50
Total Distance
8.00

Skead Road; 8:53 pace.  Heavy legs today, for some reason.  

Saucony Triumph 17 Miles: 8.00
Weight: 158.00
Total Distance
6.00

Early morning run on Goodwill Drive; 8:59 pace.

Brooks Ghost 13 Miles: 6.00
Weight: 159.50
Total Distance
8.00

Speedwork at the track.  

8 x 600 with 400 recoveries.  Pace is 6:40/mile, or 2:30/600

Actual paces were between 2:25 and 2:31, so pretty much bang on.

Brooks Launch 8 Miles: 8.00
Weight: 161.00
Comments
From Tom K on Mon, Jun 13, 2022 at 08:55:20 from 47.206.202.65

Dude! Excellent stuff.

Total Distance
9.00

Tempo Run on Radar Road.   Scheduled for 6 miles at a 7:35 pace.

First, it was delayed because of a pretty intense thunderstorm that rolled in as I was getting ready to go.  I waited 90 minutes until the worst of it had passed.  By then, the thunder was just rolling in the distance, although the rain was steady throughout, and the wind just got stronger.

The first three miles were bang on at 7:33, 7:34 and 7:30.  Because of the wind at my back, I had to constantly slow myself down.  The ride home, not so great.  I fought through mile 4, and was actually running on pace for the first 3/4 mile.  Then, a huge gust of wind hit me, and it just didn't let up.  I finished at 7:44 for that mile.  By then, the wind was directly in my face and blowing a steady 24mph, with gusts of 32mph.  It just sapped me, and I blew off miles 5 and 6 at 8:56 and 8:40.  Every time a rig drove by, a HUGE wall of water hit me.  I was pretty much toast at the end.

So, not a great first Tempo Run of this training cycle.  Good thing there are 14 left to go.  The good news is, the first 3 miles felt effortless.  Hopefully, there will be no wind next week and I can get a better idea of how this Tempo pace will work for me in my October Marathon.

Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 160.00
Total Distance
7.00

Skead Road; 8:58 pace.

Triumph ISO 5 Miles: 7.00
Weight: 161.00
Total Distance
6.00

Goodwill Drive; 8:42 pace.

Saucony Triumph 17 Miles: 6.00
Weight: 159.50
Total Distance
10.00

Long Run on Radar Road.  Pace for these is supposed to be 8:15.  I ran this one at an 8:06, so too fast.

The 1st 5 miles was into a strong headwind, and of course I had the strong tailwind for the final half.  It made it hard to gauge speed.

Triumph ISO 5 Miles: 10.00
Weight: 160.00
Total Distance
6.00

Goodwill Drive; 9:02 pace.  Chilly morning, with frost on the rooftops.  3C/38F.  Cold hands!

Saucony Triumph 17 Miles: 6.00
Weight: 158.50
Total Distance
8.00

Speedwork Monday at the track.

6 x 800 @ 6:40/mile pace with 400 recoveries.

Goal was 3:20/800 lap.  Ran 3:14, 3:15, 3:17, 3:20, 3:18 and 3:19.

So, a bit fast at the beginning, but I settled into the pace as I went on.

Brooks Launch 8 Miles: 8.00
Weight: 159.00
Total Distance
9.00

Tempo Run on Radar Road.  I felt a bit pressured to nail this one, after last week's windy failure.  Despite the humidity, I pulled it off.

6 miles at a 7:33 pace.  A touch faster than my goal of 7:35.

Temperature was 21C/70F, but the humidity was 100% and the dew point was 21C/70F.    So, I felt it - the breathing was heavy.

Saucony Triumph 17 Miles: 9.00
Weight: 160.00
Comments
From Tom K on Wed, Jun 22, 2022 at 09:01:59 from 50.201.134.62

Great Run. 38 degrees 2 days ago? that is quite a swing!

Total Distance
6.00

Goodwill Drive; 9:01 pace.

Triumph ISO 5 Miles: 6.00
Weight: 161.00
Total Distance
8.00

Skead Road; 8:53 pace.

Saucony Triumph 17 Miles: 8.00
Weight: 160.50
Total Distance
8.00

Skead Road; 9:00/mile pace.

Triumph ISO 5 Miles: 8.00
Weight: 161.00
Total Distance
7.00

Radar Road; 8:52 pace. 

After hitting 31C/88F yesterday, it was a welcome relief to run in a much more comfortable 21C/70F today.

Saucony Triumph 17 Miles: 7.00
Weight: 160.00
Total Distance
7.00

Monday speedwork at the track.

5 x 1000 with 400 recoveries.

My plan calls for a speedwork pace somewhere between my 5k and 10k race pace.  So, I aim for a 6:40/mile.  Today that would be a 4:10/km

Splits were:  4:08  4:08  4:12  4:10  and  4:17.  Not sure why I was struggling today.  I hit all my splits except for the last one, but none of them were easy and my breathing was labored.  It caught up with me on the final split.  Looking forward to a day off tomorrow.

Brooks Launch 8 Miles: 7.00
Weight: 160.00
Total Distance
1003.60
Brooks Glycerin 18 Treadmill Miles: 170.00Triumph ISO 5 Miles: 36.00Brooks Ghost 13 Miles: 115.50Triumph ISO 5 Miles: 147.00Saucony Triumph 18 Treadmill Miles: 191.00Saucony Triumph 17 Miles: 275.00Brooks Launch 8 Miles: 41.00Asics Metaspeed Sky Miles: 19.10Mizuno Wave Sayonara 2 Miles: 9.00
Weight: 158.85
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