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Massey Friendly Half 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

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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: 8.00 Month: 132.00 Year: 2094.27
Mizuno Wave Sayonara 2 Lifetime Miles: 182.00
Brooks Cascadia 11 Lifetime Miles: 167.50
Saucony ISO Triumph 3 Lifetime Miles: 278.28
Brooks Glycerin 13 Lifetime Miles: 278.23
Brooks Glycerin 13 Treadmill Lifetime Miles: 21.00
Total Distance
219.10
Brooks Glycerin Miles: 17.00Brooks Ghost 5 Miles: 36.00Hoka - Rapa Tarmac Miles: 25.00Mizuno Wave Sayonara Miles: 7.00Brooks Ghost 6 Green Miles: 67.00Brooks Glycerin 12 Miles: 67.00
Weight: 160.14
Total Distance
9.00

6 mile tempo run today, plus 3 miles to warm up and cool down.  Average pace was 7:52/mile.  That's a tad faster than what I'm planning on running in Chicago, but close enough to please me, especially since it did not feel at all difficult.

It was only 11C/50F, and was raining lightly, and so did not feel bad, even with the elevated humidity.

Brooks Glycerin Miles: 9.00
Weight: 160.50
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Total Distance
6.00

6 easy miles today at a 9:02/mile pace.  No aches or pains or any other issues.  I had a massage for one hour on Monday, and she really worked hard on my legs - especially my IT band.  Felt great afterwards, and still does.

Cool morning though - just 6C/43F - although the sky is clear and the sun was nice and bright as it rose.  Canada Day was yesterday, and I stayed up later than usual to watch the fireworks.  Hopefully will catch a few winks later today.

Brooks Ghost 5 Miles: 6.00
Weight: 160.00
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Total Distance
8.00

8 easy miles at a pace of 8:53/mile.  A bit faster than I intended, but it felt easy the whole time.

Just 11C/51F, and with  no wind it made for a good  run.

Brooks Glycerin Miles: 8.00
Weight: 161.50
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Total Distance
8.00

8 easy miles; 9:10/mile pace.  Clear and cool morning - great for running.  13C/55F.

End of week four - 14 to go until Chicago!

Brooks Ghost 5 Miles: 8.00
Weight: 158.50
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Total Distance
7.00

7 easy miles; 9:07 pace.  Another gorgeous sunrise as I ran west into it.  13C/55F with no wind - another perfect morning for running.

Hoka - Rapa Tarmac Miles: 7.00
Weight: 160.50
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Total Distance
7.00

My Monday speedwork session - 5 x 1000 with 400 recoveries.  Goal pace was 4:18/1000, and I decided to go a few seconds faster.

My splits were:  4:16  4:12  4:15  4:14  and  4:16.  So, bang on what I set for my goal.

6am early morning start, and it could not have been better.  Temperature was 13C/56F and there was no wind.  Humidity was recorded at 95%, but it was cool enough that it wasn't a factor.

All the splits went well.  The only potential issue is my left hip, which started to ache on the third split.  I'm not sure if it is the IT band, or if my bursitis has returned.  This is about the same place in the program where the bursitis hit me last year.  I'll monitor it closely.  I now know from experience that a cortisone shot is very effective, very quickly for the bursitis.  The only problem is getting it in a timely manner.  It took 3 weeks last year to arrange the appointment.  For sure I'll aim to move on it quicker this year.  Hopefully, unlike last year, it won't mean having to miss some training sessions.

Mizuno Wave Sayonara Miles: 7.00
Weight: 161.50
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Total Distance
9.00

Six miles at tempo pace; 7:49/mile, with 3 miles warm up/cool down.

Cool morning - should have worn gloves as my hands went numb.  Just 8C/46F - pretty cold for July.  But there was no wind, and the rising sun against the blue sky was beautiful.  There was fog down by the Vermillion River section, so those 3 miles were kind of shrouded, but in an attractive sort of way.

No pain issues - this run felt great in every way.

Brooks Ghost 5 Miles: 9.00
Weight: 162.50
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Total Distance
7.00

7 easy miles today; 9:06 pace.  Another beautiful morning - a bit warmer than the other day.  14C/57F with no wind.  All is good.  No aches or pains after yesterday's tempo run.

Brooks Ghost 6 Green Miles: 7.00
Weight: 162.00
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Total Distance
6.00

6 easy miles; 9:10 pace.  Getting warmer, finally.  Still, only 13C/56F - but great for running.  Another gorgeous sunrise.

Brooks Ghost 5 Miles: 6.00
Weight: 160.50
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Total Distance
12.00

Glad I'm an early morning runner - today will be our first 'hot' day in a very long time.  Going up to 30C/86F.  Finally.  My long run was early enough that it was only 15 - 18C/59 - 64F.  

Anyway, I ran the 1st 9 miles at an 8:32 pace and then picked it up for the final three miles:  8:00/7:39/7:29.

Everything felt fine throughout.  So, that's the end of week 5.  Thirteen weeks to go to Chicago!

 

Brooks Ghost 6 Green Miles: 12.00
Weight: 159.00
Comments(1)
Total Distance
6.00

6 very easy miles; 9:21 pace.  Stunning sunrise this morning through the haze.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.50
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Total Distance
7.00


Speedwork at the track this morning.  Scheduled for 4 x 1200 repeats at 5:12/split.  Ran actual splits in:  5:07  5:07  5:05  and  5:05.

Everything feels great.  This is pretty much the point in my training last summer where the injuries started to sideline me.  Of course, I decided to run 7 days/week last summer, which turned out to be a mistake.  I've also taken my speed down a notch this training cycle, and that seems to be helping.  We'll see how it goes over the next few weeks.

I'm heading out of town for a funeral today, so will do Wednesday's speedwork 'on the road' and report it when I get home Wednesday night.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
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Total Distance
10.00

10 miles this morning in central "Lakes everywhere" Ontario.  My family is renting a cottage there for the week, and I was visiting (cut short, as I had to come home for a couple of funerals).

No matter.  I ran 7 of the 10 miles at tempo pace, which was a bit faster than my race pace.  So, averaged 7:42/mile.  Felt great, and always nice to run in a different place.  Rode my bike there and home, so I had a blast!

Brooks Glycerin 12 Miles: 10.00
Weight: 159.00
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Total Distance
7.00

7 super easy miles; 9:11 pace.  

I'm tweaking my schedule a little bit this week so as to run a Half Marathon with my sister on Sunday.  It's her 1st one, and I decided to run beside her.  The pace will be much slower than what I normally run, but the mileage will be more than double what I'm scheduled for Sunday.

So, I added a mile today.  I'll run my scheduled 10 tomorrow.  And I'll cut down from 8 to 5 on Saturday.  Somehow, it will all balance out.  I hope.

Brooks Ghost 6 Green Miles: 7.00
Weight: 159.50
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Total Distance
10.00

10 easy miles; 9:13 pace.  

Brooks Glycerin 12 Miles: 10.00
Weight: 160.50
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Race: Massey Friendly Half Marathon (13.1 Miles) 02:28:04, Place overall: 74, Place in age division: 10
Total Distance
13.10

This will be an unusual race report, because it is more about my youngest sister - Cindy - who ran her 1st Half Marathon this morning.  I'm SO proud of her!  She made the decision to get herself into shape a couple of years ago, and has utterly transformed herself.  About a year and a half ago, she started to run.  Last year, I ran a mud run with her, and then her 1st 5k.  She ran her 1st 10k this year in May, and today her first Half.

The Massey course is flat and scenic, run along the Spanish River.  It started at 6:15 this morning, with temperatures at 17C/63F, and 99% humidity.  It gradually warmed up to 20C/69F by the end of the race, with humidity staying in the mid 90% range.

She knew I'd be running with her.  What she didn't know was that I'd be running beside her while holding a sign on a stick which read:  "Her 1st Half Marathon - Go Cindy Go!" with an arrow pointing down to her :)  Boy, she got LOTS of encouragement (by name) along the way from the other runners and from the volunteers at the aid stations.  It was great!

We both crossed the finish line in 2:28:14.  So, this was a very slow training run for me.  I'm going to have to make a few adjustments to my own training plan this week.  Although not a tough race, I was still on my feet for 2 1/2 hours, so I'm treating it as a long run and taking tomorrow off instead of running my repeats at the track (will move that to Tuesday).

But back to Cindy.  She did not have a specific pace in mind, but generally wanted to finish somewhere between 2:15 and 2:35.  And she did not want me to pace her, so I just let her choose the pace and ran next to her.  

She started off a bit too fast, as all of us tend to do, and it cost her later on.  She had to make one porta potty stop (I did too), and she really struggled over the final 3 miles, and had to walk off and on.  She was feeling nauseous at that point, and wasn't sure if she was going to be sick.  But she toughed it out, and ran the final half mile and a bit.

Her mile splits (she was running them in km, but I was measuring in miles):

1 - 10:04     2 - 9:41     3 - 10:31     4 - 10:34     5 - 11:03     6 - 10:37     7 - 10:58

8 - 10:55     9 - 11:18     10 - 11:30     11 - 12:00     12 - 12:52     13 - 11:33

Final .1 - 2:08.    Overall Average = 11:01/mile.

My watch automatically stopped timing at her bathroom break, and so my time shows her running the race in 2:25:42 (and she had to wait a minute for the porta potty to be available).   So, she lost 2 1/2 minutes there.

Overall, I think she did great.  And I have a sneaking suspicion that she will not only keep running, but that a full marathon might be on her agenda at some future date.  

Go Cindy Go!!!  :)

Brooks Glycerin 12 Miles: 13.00
Weight: 0.00
Comments(1)
Total Distance
9.00

Speedwork at the track today.  I'm glad I moved it from yesterday, as I needed that day off after the Sunday Half.

Last year, this is the workout where it all fell apart.  Injuries - time off from training - spin bike - etc.  Not this year.  I nailed it and I feel great!

Today's workout was a progressive step.  7 sets consisting of 400/800/1200/1600/1200/800/400.  My pace is set at a 7 minute/mile.

I ran my splits slightly faster than pace, and felt strong at the end of each one, so I'm pumped.  My splits:

400 - 1:44     800 - 3:25     1200 - 5:07     1600 - 6:44     1200 - 5:02     800 - 3:21     400 - 1:38

So, I actually ran faster towards the end.  All seems well - a few minor aches I'm watching, but just normal stuff.  Nothing that would indicate overtraining, overstress, or impending doom.  So all is good one third of the way through my training program.

Since I moved my speedwork to today, I'll run easy tomorrow and run my tempo workout on Thursday instead.

Brooks Ghost 6 Green Miles: 9.00
Weight: 162.00
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Total Distance
7.00

7 easy miles; 8:56 pace.  Felt good - no lingering effects from yesterday's track work.  A gorgeous morning, and just 12C/53F.  Perfect for running.

Brooks Ghost 5 Miles: 7.00
Weight: 160.50
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Total Distance
10.00

Tempo run; pace of 7:47/mile.  A bit faster than goal pace, so I'll have to tone it down a bit going forward.  Still, I felt strong throughout - sure didn't feel like I was pushing it.

Started to practice eating on the run today.  A jelly bean every km, which mimics my marathon plan of a chew every km.  Just to get in the habit, and to get my stomach used to the carbs while at race pace.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.00
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Total Distance
8.00

8 easy miles; 9:17/mile pace.  Beautiful morning for running - 15C/59F with no wind or humidity.

Brooks Ghost 6 Green Miles: 8.00
Weight: 159.50
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Total Distance
14.00

14 mile long run.  Nailed my goal pace at 8:33/mile for the 1st 11 miles, with no more than 2 seconds variation up and down from that.  I'm getting better at pacing myself, it seems.

Then did the "1-2-3 go" technique and opened it up a bit for the final 3 miles, and ran those in 7:38, 7:33 and 7:13.

I felt strong throughout.  It was warm (for me) at 18C/65F and with humidity at 95%, but there was a gentle breeze which felt good on the face.

Five minutes after getting home, the skies opened up and it is now raining quite hard, so I just missed that.

Brooks Glycerin 12 Miles: 14.00
Weight: 159.50
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Total Distance
6.00

6 super easy miles; 9:20/mile pace. 

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
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Total Distance
7.00

Speedwork at the track this morning.  3 x 1600.  I ran my three splits as follows:

6:49  6:41  and  6:44.  My training program called for 7:00/miles, but I've been upping the pace of my workouts a little, so I'm very happy with the splits and how I felt running them.

I never even ran this workout last year due to injuries, so I'm doubly happy with today's workout.

It's going to be a hot one today!  Going up to 31C/88F today.  It was 19C/66F during the run, with no wind, so I'm glad I ran early today.

Brooks Ghost 6 Green Miles: 7.00
Weight: 160.00
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Total Distance
10.00

Tempo run today.  7 miles at 7:40/mile average.  That's a bit faster than I wanted; I was aiming for the 7:45 - 7:49/mile range.  The last 2 miles pulled down the average, as I ran them at 7:35 and 7:32.  The other splits were actually pretty close to my goal.

Hot running, at least for me.  22C/72F.  Still, the pace felt comfortable throughout.  I never felt like I was pushing it.

Looking at my training times, more and more I'm thinking of joining the 3:25 pace group in Chicago, rather than the 3:30 group.  As long as I remain injury free, and the conditions in Chicago are right, there is no reason why I shouldn't be able to shave a few minutes off my PR from last fall.

Brooks Glycerin 12 Miles: 10.00
Weight: 159.50
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Total Distance
6.00

6 miles easy; 9:02/mile pace.  A bit cooler today - just 16C/61F.

Hoka - Rapa Tarmac Miles: 6.00
Weight: 159.00
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Total Distance
10.00

10 easy miles; 9:05/mile pace.  Again, a beautiful cool morning.  Clear sky.  No wind.  Just 13C/56F.  Best of all - no pain and no sign of injury anywhere!

Brooks Ghost 6 Green Miles: 10.00
Weight: 160.50
Add Comment
Total Distance
219.10
Brooks Glycerin Miles: 17.00Brooks Ghost 5 Miles: 36.00Hoka - Rapa Tarmac Miles: 25.00Mizuno Wave Sayonara Miles: 7.00Brooks Ghost 6 Green Miles: 67.00Brooks Glycerin 12 Miles: 67.00
Weight: 160.14
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