Going Long (again) in 2024

Lively Firecracker Run

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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.  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

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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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Miles:This week: 12.00 Month: 117.50 Year: 516.50
Mizuno Wave Sayonara 2 Lifetime Miles: 412.40
Brooks Cascadia 11 Lifetime Miles: 302.00
Salomon Speedcross 4 Lifetime Miles: 160.25
Brooks Launch 8 Lifetime Miles: 153.00
Asics Metaspeed Sky Lifetime Miles: 32.20
Brooks Ghost 13 Lifetime Miles: 358.50
Saucony Triumph 18 Lifetime Miles: 372.50
Ghost 13 Blue Sole Lifetime Miles: 363.00
Hoka Bondi Lifetime Miles: 362.00
Triumph 18 Treadmill Lifetime Miles: 120.50
Hoka Bondi 8 Treadmill Lifetime Miles: 54.50
Total Distance
210.00
Mizuno Wave Elixir 8 Miles: 60.00Brooks Glycerin Miles: 46.00Enigma Miles: 49.00Ghost 5 Miles: 55.00
Weight: 162.18
Race: Lively Firecracker Run (3.107 Miles) 00:21:37
Total Distance
4.00

Yuck!  I am decidedly NOT happy with my race last night in Lively.  A full minute slower than I planned.  And I can see no real reason for it.  Not a good way to launch into my full marathon training program today.

My kilometer splits were:  4:03  (6:30/mile)     4:14  (6:48/mile)     4:26   (7:07/mile)     4:19 (6:56/mile)  and  4:25 (7:07/mile).  That gave me an average overall of 4:17/km or 6:54/mile  (was aiming for sub 4:10/km or a sub 6:45/mile).  

Like my 10k the week before, this was an evening race, beginning at 7pm.  I do NOT like evening races!  It was hot and sticky all day, and there was a stiff wind which also felt hot.  The temperature was 23 C with a humidex reading of 28 C.  That's 74 F with a humidex of 83 F.  So, similar to my 10k conditions the week before.

I ate a full meal at 3:30 pm, which was fine.  A banana 75 minutes before and a gel 45 minutes before.  I warmed up by running about a mile.  Never having run a 5k event previously, I looked up strategies on the internet and found that running the 1st mile a bit faster than overall goal pace was the way to go.  So, I did that.  However, I ended up slowing down below my goal pace after that, and I just could not push my body to go faster.

The course was uncertified ... and timing was done with a stopwatch.  Pretty low tech and informal.  My GPS watch showed the course to be fairly accurate, and showed me running 37 meters further than 5k, which is normal.  My guess is they used a GPS to mark the course.

Physically, I felt fine.  I think what did me in was the heat/humidity and the hills.  Of those, there were a fair number.  The 1st km was relatively flat, but the second featured two significant climbs and one descent.  The third km had three shorter ascents, and it was here that I really began to feel the heat and the wind.  The fourth km had one long slow ascent and one significant descent.  The final km was relatively flat until the second half, which featured a slight descent for about 200 meters, and then the same ascent over the same distance to the finish line.  I do not like uphill finishes!

The 'official' results are not posted yet, so I do not know where I placed in my division.  There were about 100 runners, give or take, and I came in around 25th, I believe.  Some of those young runners posted good times.

I do know that one woman who ran just in front of me the 1st 4 km came in at around my goal time of 20:40.  She pulled ahead in the final km and I just could not keep up with that pace.  Too bad I didn't have any kick left in me.

Oh, my little sister who did the Mayhem with me 10 days ago also ran this.  It was her first road race, and she did very well - had never run faster than a 33:00 5k, and she came in at 30:00.  I'm proud of her.  Disappointed only in that they did not give out t-shirts or finisher medals.  That would have been nice for her. 

Now, some positive:  this WAS my 1st 5k event, so it's automatically a PR.  Woo Hoo!  And, I KNOW I can beat it.  I don't know when I'll run another 5k - for sure not until after my full marathon in November - but I will beat this time for sure.  I'll just have to run in cooler temperatures.

My takeaway is I'm not trained for hot weather, and I do not run hills enough (downside of living in a flat valley).  Of course, the Hamilton Marathon is not hilly (well, at least it's mostly downhill).  Still, I'm going to run my weekly tempo sessions on a hilly course - I'll just have to drive to get to it.  And I'll keep running events of significance to me in cooler temperatures.  I guess I lucked out in Cleveland, as previous years it was quite hot there.  

I have to keep reminding myself that I am better than this time showed.  I mean, the pace at my Cleveland Half for the 1st 5k was pretty much the same as it was for this race.  I know I can do better.  And that's important for me going into my marathon training, because I need to settle on a goal pace for training.  Initially, I was going to train for a 3:25:00 finish in Hamilton, but after Cleveland decided to bump that up to a 3:20:00 finish goal.  My last 2 events, on paper, would show that the 3:25 goal is more reasonable.  However, given the conditions that I believe were responsible for slowing me down, I've decided to still aim and train for the 3:20:00 finish.  It will give me a little more wiggle room in that event if the conditions are poor.  I'll just have to be extra attentive to my body during training to make sure that I'm not pushing myself too hard by overtraining.

 

 

Mizuno Wave Elixir 8 Miles: 4.00
Weight: 164.00
Comments(2)
Total Distance
6.00

My program calls for all easy runs this week.  My 'easy run' pace is a range between 8:38 and 9:16, depending on how I feel.  So, pretty relaxed.  Today I ran it at an 8:55 pace, which was comfortable, even with the 96% humidity.

The race was just 12 hours ago, of course, but there don't seem to be any lingering effects from that.  Tight in a few places, but not sore.  My allergies have not entirely cleared up yet, and so my lungs are still a bit 'heavy', but much better than a couple of weeks ago.  Overall, I'm starting my training program healthy and with a decent base.  Just 17 1/2 weeks to go!

Brooks Glycerin Miles: 6.00
Weight: 160.50
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Total Distance
6.00

Six miles at the faster end of my easy range:  8:41/mile.  No issues ... a beautifully cool morning at 12 C/54 F, with the sun rising and very little traffic now that the schools are out for summer.

Enigma Miles: 6.00
Weight: 161.50
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Total Distance
6.00

First off, Happy 4th of July to all American runners.  Enjoy your long weekend.

Today is a nice, cool and foggy morning.  Just 10C or 49F - perfect for running.  I ran at the faster end of my easy range - an 8:41/mile pace.

My back is FINALLY feeling 100%.  So are the hamstrings.  Even my iliopsoas is feeling a lot better - my massage therapist did a new stretch on it on Monday, and it made a huge difference.  So, all seems good 17 weeks out from my marathon!

Ghost 5 Miles: 6.00
Weight: 160.50
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Total Distance
8.00

My GPS battery died during mile 1, so I just ran on feel.  I knew the distance of this route anyway, so no problems with that.  I likely ran it at the mid-range of my easy run pace.  A beautiful morning for running!

Brooks Glycerin Miles: 8.00
Weight: 161.00
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Total Distance
6.00

This was my first Sunday run - Tuesdays are my new 'days off'.  Since I'm doing speedwork at the track tomorrow, I tried to run at the slower end of my easy pace range.  I still came in more in the mid-range, at a 9:03/mile average.  Maybe when the cumulative fatigue grows later on in my training, I'll find the slower pace easier to achieve.  For now, all is well.

Enigma Miles: 6.00
Weight: 160.00
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Total Distance
9.00

Mondays are now for speedwork at the track.  And this is the 1st time I've been at the track in 5 years, so I'm looking forward to getting back into it.

This is the closest track - about 7 or so km from home, at one of the local high schools.  It was officially measured some years ago, as it became the track for regional events the year that the Laurentian University track was closed for a rebuild.  So I know it's a 400 metre track.  It's just cinder stone and obviously no longer used much.  There are weeds growing up here and there.  Fortunately, the inside lane is clear and in relatively good shape.  So, it will do for my purposes.

The temperature was a pleasant enough 19C or 66F, but with 100% humidity.  So lots of sweat!  There was a slight breeze that helped cool things down a bit.

Today was 12 repeats of 400 m, with 400 m recovery between.  My speed pace is set at 6:40/mile or 1:40/lap.  I was careful to not go out too fast in the beginning and managed to nail every lap - all at my goal pace or just below it.  I felt strong throughout and had no issues at all.  So, I'm pleased with this workout.  All the rest this week are easy runs.  

 

 

Mizuno Wave Elixir 8 Miles: 9.00
Weight: 161.00
Comments(1)
Total Distance
6.00

A nice cool morning for my run.  Just 10C (50F).  Ran at the fastest end of my easy pace (8:48), and I had to keep putting on the brakes to keep it there.

Enigma Miles: 6.00
Weight: 161.00
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Total Distance
7.00

Nice cool morning for running - just 8 C/46 F.  My schedule allows for additional easy miles, so I ran 7 today instead of the scheduled 6.  All is feeling good so far.  Kept a pace of 8:48/mile - towards the faster end of my easy range.

Ghost 5 Miles: 7.00
Weight: 162.00
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Total Distance
7.00

Ran at the fast end of my 'easy range' - 8:47/mile.  Another nice cool morning made for an easy and pleasant run.

Brooks Glycerin Miles: 7.00
Weight: 162.00
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Total Distance
9.00

Started off slow, but finished strong, for an average pace of 8:48/mile --- at the faster end of my easy run pace range.  Was scheduled to run 8 miles, so overall ran an extra 3 this week.  

I'm finished the 1st 2 "warm up" weeks of my marathon training schedule - just 16 to go!  Next week we'll add in Tempo Runs and a Long Run, on top of the Monday Speed Work.

The Hanson's program does allow for increasing mileage beyond the advanced program, which tops out at 63 miles/week.  They suggest doing this by running easy instead of taking a day off/week.  I'm seriously thinking of doing just that, but will wait until I see how I feel on that day.  When I trained for Detroit, I topped out at 63 miles/week, and I am feeling I should bump it up, just a little, this time around.

Beautiful morning for running.  Mid teens (high 60's) and a cool breeze blowing, and very low humidity.

 

 

Ghost 5 Miles: 9.00
Weight: 163.00
Comments(2)
Total Distance
6.00

An easy run of 6 miles.  It was only 17C/62F, but with 100% humidity I was thankful for a bit of a breeze.  It had rained all night, and a storm had just moved through, but by the time I ran the sun was just starting to poke through and it turned out to be an enjoyable run in pleasant enough weather.

Brooks Glycerin Miles: 6.00
Weight: 161.50
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Total Distance
8.00

My program today called for 8 x 600m at a pace of 2:29/600m (6:40 mile).

My actual splits were:  2:28  2:27  2:26  2:26  2:24  2:25  2:25  and  2:26.

So, I'm very happy with the training session.  I felt strong throughout and had no problems keeping an even pace.  A good confidence booster for sure.

Weather was perfect.  Clear and sunny, with just a slight breeze and a temperature of 13C/56F and humidity in the low 80s.

Given the results, and provided there are no surprises between now and tomorrow, I'm going to run easy on my 'off day' to increase my mileage by about 10% over what the Hanson's advanced program provides.

Mizuno Wave Elixir 8 Miles: 8.00
Weight: 162.50
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Total Distance
5.00

5 mile recovery run at a super easy pace of 9:08/mile.  Was only going to run 4, but the extra mile allowed me to avoid a busy traffic area, and I felt fine in any event.

Enigma Miles: 5.00
Weight: 162.00
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Total Distance
9.00

6 mile tempo run.  My 1st of my marathon training program - will be a regular Wednesday feature now for me.  I had really hoped to maintain a pace close to my marathon pace - 7:38.  Well, I still need to work on control.  

My splits:  7:38  7:37  7:39  7:31  7:35  and  7:18 for an average of 7:35.

So, I did okay for the 1st three miles, but didn't do too good with my control over the last three.  I'll have to work on that.

Ideal running conditions today - 10C/50F - with little wind.  Would love to have this on race day.

Mizuno Wave Elixir 8 Miles: 9.00
Weight: 162.50
Comments(2)
Total Distance
7.00

7 easy miles - 9:01 pace.  Beautiful morning - no wind, and only 10C/51F.  Perfect for running.

Brooks Glycerin Miles: 7.00
Weight: 162.50
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Total Distance
6.00

Another perfect day for running -  just 10C/50F and no wind.  I ran at the fast end of my easy run range - an 8:43/mile.  Will finish up the week tomorrow with a 10 mile 'long' run.

Enigma Miles: 6.00
Weight: 162.00
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Total Distance
10.00

Even though it was only 10 miles, this is considered a long run - the first in my training program.  My long runs are done at an 8:18 pace, so just 40 seconds slower than my race pace.  And my program allows for race pace in the final 3 miles, so I decided to go for it.

So, the 1st 7 miles I was pretty much bang on pace.  Averaged 8:17, with only a few seconds faster or slower each mile ran.  The last 3 miles I ran at  8:36  8:29  and 8:21, so a bit faster than race pace.  It felt great, however, and there were no issues of note.

I ate a gel at the 45 minute mark and gatoraide for liquids.  The temperature was 15C/60F, so pleasant for running.  No wind.

Ghost 5 Miles: 10.00
Weight: 162.00
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Total Distance
6.00

Ran this easy six miles at the slowest end of my easy pace range:  9:15/mile.  A beautiful morning for a run.

Brooks Glycerin Miles: 6.00
Weight: 161.00
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Total Distance
8.00

Speedwork at the track today, with perfect conditions.  18C/64F with just a gentle breeze.  My program called for 6 repeats of 800m at a pace of 3:20/800m.

My laps were:  3:17  3:15  3:17  3:17  3:17  and 3:19.  So, I nailed it!  Very happy.  I had to push hard, but I did it!

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

Ran these 5 miles at the slowest end of my easy range:  9:11/mile.

Yesterday had a massage.  I was tight on the right side, and so asked her to focus on that.  Boy, did she!  My hip flexor, IT insertion point, and glutes were all tight - my hip was off quite a bit.  After an hour, I was balanced again.  Will have to focus a lot more on my stretching every day.  I get lazy there sometimes.

Enigma Miles: 5.00
Weight: 162.00
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Total Distance
9.00

A cold front moved in last night, so it was a nice, cool 12C/54F for running my tempo pace this morning.  Goal pace is 7:38, and I really need to work on my control to maintain it, and I was happy with the results today.

My splits were:  7:38  7:36  7:36  7:36  7:41  and  7:29.  So, other than running 9 seconds faster on my final split, I nailed it and I'm happy with that.

I felt strong throughout - I could have continued running.  My only concern was a slight twinge in my right Achilles Tendon.  I think it may be related to my exercises last night.  Ever since my Tendenosis from Detroit, I've been doing 180 heal drops every night.  Once or twice a week, I do single leg heal raises off a step instead.  I did those last night, and I think it was too much before an SOS run.  Will save those for easy days from now on.

The rest of my runs for the week are all easy runs.

Mizuno Wave Elixir 8 Miles: 9.00
Weight: 162.50
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Total Distance
6.00

Brrr ... cold morning for July.  Almost could have worn gloves.  Just 8C/46F.  Ran in the middle range of my easy paces:  9:06.

Brooks Glycerin Miles: 6.00
Weight: 162.50
Comments(1)
Total Distance
8.00

Felt a lot warmer this morning than it did yesterday for the run - 12C/53F.  Perfect for running.  I ran at the faster end of my easy pace:  8:40.

Enigma Miles: 8.00
Weight: 162.00
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Total Distance
8.00

Ran about middle pace in my easy range:  9:02.  Legs are a bit tired from yesterday's hike; I bushwacked my way to the top of a tall hill to explore an abandoned fire tower.  It was a tough walk of 2.5 hours return.  But then, that replaced my strength training for the day.

Ghost 5 Miles: 8.00
Weight: 164.00
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Total Distance
6.00

Ran at the slow end of my easy range, for a pace of 9:12.  Tough running today for some reason - 100% humidity doesn't help, I suppose.

Ghost 5 Miles: 6.00
Weight: 167.00
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Total Distance
8.00

Speedwork at the track today - 1000 metres (x5) with 400 m recovery.  Time for each 1000m was to be 4:06.  Cool morning with little wind, so good conditions.  I nailed it and felt strong. 

Ran my splits in the following times:  4:02  4:01  3:56  3:59  and  3:59.

So, I had an excellent workout and felt pumped at the end of it.

You know, under ideal conditions, on a flat surface, and if they let me take 400 m recovery jogs between each kilometer, I could run a 5k in under 20 minutes :)

 

 

 

Mizuno Wave Elixir 8 Miles: 8.00
Weight: 164.00
Add Comment
Total Distance
5.00

A 5 mile easy recovery run - 9:10/mile - the slow end of my 'easy range'.

Mizuno Wave Elixir 8 Miles: 5.00
Weight: 163.00
Add Comment
Total Distance
9.00

6 mile tempo run.  Still finding it hard to control my pace; need to run a 7:38/mile.  I averaged a 7:33/mile.  Close, but still a little too fast.

My splits were:  7:36  7:40  7:32  7:34  7:32  and 7:29.

 

 

 

Ghost 5 Miles: 9.00
Weight: 163.00
Add Comment
Total Distance
7.00

Seven easy miles at the faster end of my easy range - 8:48/mile.

Ran today with a partner - I think for the 1st time.  Another local runner who I know and who has just recently got into the sport.  He will join me when he can for my easy runs.

Enigma Miles: 7.00
Weight: 161.00
Add Comment
Total Distance
210.00
Mizuno Wave Elixir 8 Miles: 60.00Brooks Glycerin Miles: 46.00Enigma Miles: 49.00Ghost 5 Miles: 55.00
Weight: 162.18
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