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Sudbury Rocks Marathon

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Location:

Garson - Sudbury,ON,Canada

Member Since:

Apr 20, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

I was never a runner.  I mean, I ran some when I was in university, because it was the thing to do, but it was never that serious.  In highschool a little before that too, but it was a bit of a joke, because I smoked (not heavy, but still) and never took my health that seriously.

I ran my first marathon in 1998 in Massey, Ontario.  I was 32.  It was kind of stupid - I had never raced in a shorter event, and I trained really poorly.  Ended up running it in 4:00:30.  I gave up running for the most part for 6 years after that.  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 as I paid more attention to my health.

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 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 (11 run):      Guelph, ON.     October 10, 2016   (50 yrs.)   20:10

10k (9 run):    Collingwood      October 5, 2013  (47 yrs.)  43:37

Half Marathon  (22 run): Cleveland   May 18, 2014  (48 yrs)  1:33:08

Marathon (8 run):  Chicago       October 11, 2015   (49 yrs.)  3:24:07

Ultras (3 run):   

Run for the Toad 50k   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

Click for Options

Pacing my sister in her 1st Half Marathon.

Short-Term Running Goals:

The Disney Dopey Challenge in January, 2019.

Sulphur Springs Trail Ultra (50 miles) in May, 2019.

The Haliburton (100 Miles) in September 2019.

The Toronto Marathon in May 2020 (qualify for Boston).

The Sinister 7 (100 Miles) in July 2020 (big maybe).

125th Boston Marathon on April 19, 2021.

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 23 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 7 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.

Favorite Blogs:

Miles:This week: 31.00 Month: 145.00 Year: 2335.27
Mizuno Wave Sayonara 2 Lifetime Miles: 215.00
Brooks Cascadia 11 Lifetime Miles: 167.50
Saucony ISO Triumph 3 Lifetime Miles: 302.28
Brooks Glycerin 13 Lifetime Miles: 324.23
Brooks Glycerin 13 Treadmill Lifetime Miles: 159.00
Total Distance
226.00
Saucony ISO Triumph Miles: 36.00Saucony ISO Triumph 2 Miles: 96.00Brooks Glycerin 14 Miles: 40.00Brooks Ghost 7 Miles: 44.00Mizuno Wave Sayonara 2 Miles: 10.00
Weight: 156.12
Total Distance
6.00

Goodwill Road Route.  Recovery pace:  8:27.  

This just in:  April was the coldest month in the history of Sudbury - ever.  Thanks, Captain Obvious.

Saucony ISO Triumph Miles: 6.00
Weight: 155.00
Comments(2)
Total Distance
10.00

Was finally able to take my speedwork outside.  Decided to run 7 x 800s, which is what I did all winter on the treadmill.  Down Radar Road.  Definitely a lot faster than my 7:00 pace on the treadmill ... I was hitting closer to 6:00.

With everything combined, ran 1:18:49 with an average pace of 7:53.  And the rain didn't start until I finished.

Saucony ISO Triumph 2 Miles: 10.00
Weight: 154.50
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Total Distance
10.00

Radar Road Route; 8:24 pace.

Steady rain, and on the cold side, but fine for running.  Except when the big trucks roared by and kicked up a wall of water.  That was nasty.

Saucony ISO Triumph Miles: 10.00
Weight: 154.50
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Total Distance
16.00

It rained hard most of yesterday, but the sun was shining today and, once the fog burned off, it has turned into a perfect running day.  Around 7C/45F with little wind.

Radar Road Route.  2:13:49 running time; 8:22 pace.

Saucony ISO Triumph 2 Miles: 16.00
Weight: 155.50
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Total Distance
10.00

Radar Road Route; 8:23pace.  Perfect running day. Sunshine.  Little wind.  7C/45F.

Brooks Glycerin 14 Miles: 10.00
Weight: 158.00
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Total Distance
8.00

Skead Road; 8:13 pace.

Brooks Ghost 7 Miles: 8.00
Weight: 155.00
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Total Distance
10.00

Radar Road Route; 8:31 pace.  Going to Ottawa today for tomorrow's March for Life, so a couple of runs along the Rideau Canal coming up.

Brooks Glycerin 14 Miles: 10.00
Weight: 156.50
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Total Distance
4.00

A glorious run along the Rideau Canal in Ottawa.  You gotta love it!

 

Saucony ISO Triumph 2 Miles: 4.00
Weight: 157.00
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Total Distance
4.00

Same as yesterday.  Rideau Canal.  Glorious.  Home today.

Saucony ISO Triumph 2 Miles: 4.00
Weight: 156.00
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Race: Sudbury Rocks Marathon (26.2 Miles) 03:50:29, Place overall: 7, Place in age division: 1
Total Distance
31.00

May as well report this as a race, as unorthodox as it was for me.  It was actually a lot of fun.

I parked 3 miles from the start line and ran there.  Made it about 10 minutes before start time.  Ran the race, paused a bit, and then ran 2 miles back towards my truck, walking the final mile, giving me a 50km Ultra race time of 4:34:11 (not including the pauses, and not officially measured as such - so not an official Ultra).

I made a mistake by leaving my auto pause turned on, so I didn't have an accurate measure from the marathon portion on my GPS.  The advantage of that is I know exactly how much time I spent at the aid stations:  10 1/2 minutes.  That's not bad, actually.

Excluding those aid station stops, my mile splits were very even.  Between 8:15 and 8:30 mile pace throughout, with some faster splits along the way.  The exceptions were the miles after mile 26, where I hit a couple of 9:00 mile splits.  Since this was a double loop, I'm able to compare my timing mat splits accurately between the first half and the second half:

1st Half           2nd Half

27:20                29:12

23:20                23:47

32:29                33:45

30:26                30:14

Those splits correspond to the 8 person relay transitions, so should be about 3 1/4 miles apart, give or take.  So, I did slow down in the second half - but that must have been mostly longer time spent at aid stations, as my recorded paces stayed pretty much the same.

There were only 21 of us in the Marathon, but there were also 157 in the Half and 10 teams in the 8 person relay, so just under 200 of us on the start line.  I was the only one in my age division, by the way, so I won it :)  Was the 4th of 16 males.

Beautiful day:  Sunshine with some gusty wind in places.  7C/45F at the start, and 17C/63F at the finish.  I just had fun with this, so was able to high five the spectators and chit chat with the aid station folks along the way.  I never pushed myself at any point and felt strong at the finish.  Well, the marathon finish anyway.  The final 2 miles after my pause were REALLY hard to do.

Since this was a dress rehearsal for my 100 km Ultra in 5 weeks, some comments on things I learned:

Pace was good.  I might slow it down a bit to around 8:45 for the longer event.  Even if I'm hitting 9:00, I'll be okay with that as long as I don't linger in the aid stations.

Aid stations:  I tried to time it so I was emptying my hand held every 3 miles.  I carried 10 baggies in a waist pouch, each holding 1.5 scoops of Tailwind.  Before I got to the aid station, I pulled out one baggie and I took the lid off my hand held.  Then things got really messy.  It was just too hard for me to efficiently pour the powder from the bag into the bottle.  I was consistently losing a fair portion - on my hand, arm, ground, helpers.  Sticky when wet.  I discovered the best technique was to have an aid station person do it for me.  Well, 3 of the 4 who did it, did a good job.  The one was as bad as me.  I'll have to look at using smaller baggies.  I used the sandwich size.  I'll try the half size for the Ultra.  Trying to do it while running was impossible, so I think I have no choice but to get someone to do it for me in the aid station.

The water was less of an issue, but it was a lot easier to fill the bottle directly from the big water container, as opposed to pouring cups of water in.

There are 20 aid stations in my 100 Ultra, so it would be good to be as efficient as possible in them.

Other than having to run twice the distance, the only other challenges I anticipate in Niagara Falls are the heat - likely to be a LOT hotter than it was today - and the big hill going up (and down) the escarpment.  I'll likely end up walking a good portion of that ... I did not walk anything today.  Oh, the travel too.  It was SO nice to have only a 15 minute drive to the start line today!

Oh, one small feel good victory:  of the 10 teams in the 8 person relay, only 6 finished ahead of me, and 3 of those by less than 5 minutes.  I noticed they were pretty young runners on those teams, so it gives this old man a certain sense of satisfaction that I can keep their 5km pace over a 42km distance :)

That's it.  Now I'm heading 'home' to celebrate my mom - it's Mother's Day, after all.

Saucony ISO Triumph 2 Miles: 31.00
Weight: 158.50
Comments(1)
Total Distance
10.00

Radar Road Route; 8:22 pace.  Quads were a little sore after the weekend, but felt mostly okay for this run.

Brooks Ghost 7 Miles: 10.00
Weight: 155.00
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Total Distance
12.00

8:10 pace on the Radar Road Route.  Cold, at just 1C/34F, and breezy, but the rising sun and clear skies made it all good.

Dug out a foundation on Wednesday for a shed I'm going to build, and shovelled 3 tons of gravel into it and packed it yesterday.  Figured I'd be pretty sore today, but so far, so good.

Brooks Ghost 7 Miles: 12.00
Weight: 156.50
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Total Distance
16.00

Radar Road Route; 8:20 pace.  My highest weekly mileage ever, at 69 miles.  Same thing next week, and then I taper.

Brooks Glycerin 14 Miles: 16.00
Weight: 155.50
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Total Distance
14.00

Gorgeous day.  20C/68F with full sun and just a gentle breeze.  I really need to get more training days like this, since it will be nothing but hot in Niagara Falls next month.

8:15 pace on the Radar Road Route.

Brooks Ghost 7 Miles: 14.00
Weight: 157.50
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Total Distance
8.00

Skead Road; 8:30 pace.

Saucony ISO Triumph Miles: 8.00
Weight: 155.00
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Total Distance
10.00

Some speedwork to spice up the week:  7 x 800 at 5k pace.

Mizuno Wave Sayonara 2 Miles: 10.00
Weight: 156.00
Comments(2)
Total Distance
25.00

Since I have a burial to do tomorrow, I switched my long run to today.  That had the added benefit of running in the heat of the day, since I couldn't leave until 10:30.  I am not a hot weather runner, nor an afternoon runner, but those are the realities of my next Ultra, so today was a small test for that.

Ended up running 3:45:35 for an average pace of 9:01/mile.  I know I went out too fast - I was averaging 8:44 at the halfway mark, and was still sitting at 8:46 at the 18 mile mark.  I really started feeling it there, however, and it was a real struggle to finish.  Step   ...   by   ...   step.  Lead in my legs.

They had called for rain with possible thunder showers, but at most it sprinkled - so little it basically evaporated as soon as it landed.  It was overcast most of the time, until the last hour or so anyway.  The temperature sat at around 21C/71F with humidity in the low 70s, so not nearly as hot as what I'll face in a few weeks, but a small taste of it.  

The take away for me is to slow down from the start.  I'm thinking I should aim for around 9:00 - 9:15/mile.  With the aid station stops, I'll be thrilled to finish the Ultra with an average of 10:00/mile, after all.  Just over 10 hours.   I have one more 20 miler next weekend, so I'll try that out then.  Realistically, if we get temps into the 80s, which is a high probability, even a 9:15/mile pace will be unsustainable for me.  In that case, my goal will be to simply finish.

Saucony ISO Triumph 2 Miles: 25.00
Weight: 156.00
Comments(1)
Total Distance
4.00

Well, that didn't go as planned.  12 miles scheduled to complete the back to back.  Ran 4.

Right quad.  Was sore after yesterday's run, and especially going up and down stairs.  Was still sore this morning, but I figured I could handle 12 slow miles.  Wrong.

I should have turned around at mile 2 when I knew I wasn't going to complete the distance.  But I pushed another half mile, hoping to get in 5.  But a mile from home, I was forced to walk the rest of the way.  I was only trudging at that point anyway, and the pain was starting to shoot into my hip.

Tomorrow is a scheduled rest day anyway; we'll see what Monday brings.  It's only muscle soreness, and not an injury, so at worst I might have to take one extra day off.

Brooks Glycerin 14 Miles: 4.00
Weight: 155.00
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Total Distance
6.00

So, that right quad was sore all weekend, and yesterday I decided to take a rest day, instead of my normal 10 miler.  I'm in taper mode anyway, so I think it was wise to err on the side of caution.  Had a massage in the afternoon and that seemed to help.

Today was my regular 6 miler; 8:38 on the Goodwill Route.  I was going to stretch it out longer to make up for some of yesterday, but I'm glad I didn't.  The right quad is still a little sore.  

Saucony ISO Triumph 2 Miles: 6.00
Weight: 157.50
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Total Distance
12.00

9 miles on the Skead Road Route, plus an extra 3 miles on the Goodwill Route.  I was nervous about going out and then feeling the right quad rebel, but I was feeling decent enough that I added a couple miles on today's 10.

Still not 100%.  I thought maybe I'd run tomorrow to make up for the extra rest day, but now I'm thinking to leave well enough alone.  I do still have a 20 miler scheduled for the weekend, after all.

Saucony ISO Triumph Miles: 12.00
Weight: 158.00
Add Comment
Total Distance
226.00
Saucony ISO Triumph Miles: 36.00Saucony ISO Triumph 2 Miles: 96.00Brooks Glycerin 14 Miles: 40.00Brooks Ghost 7 Miles: 44.00Mizuno Wave Sayonara 2 Miles: 10.00
Weight: 156.12
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