Going Long (again) in 2024

Week starting Jul 13, 2014

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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: 16.00 Month: 199.00 Year: 823.50
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: 362.50
Saucony Triumph 18 Lifetime Miles: 402.50
Ghost 13 Blue Sole Lifetime Miles: 371.00
Hoka Bondi Lifetime Miles: 516.00
Triumph 18 Treadmill Lifetime Miles: 136.50
Hoka Bondi 8 Treadmill Lifetime Miles: 150.50
Total Distance
51.00
Brooks Glycerin Miles: 13.00Mizuno Wave Elixir 8 Miles: 17.00Enigma Miles: 11.00Ghost 5 Miles: 10.00
Weight: 162.14
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
51.00
Brooks Glycerin Miles: 13.00Mizuno Wave Elixir 8 Miles: 17.00Enigma Miles: 11.00Ghost 5 Miles: 10.00
Weight: 162.14
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