Going Longer Running Blog at FastRunningBlog.Com http://theotokos.fastrunningblog.com/ Fri, 25 May 2018 06:32:43 FeedCreator 1.7.2 Wed, May 23, 2018 http://theotokos.fastrunningblog.com/blog-05-23-2018.html <p>Some speedwork to spice up the week:&nbsp; 7 x 800 at 5k pace.</p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 http://theotokos.fastrunningblog.com/blog-05-22-2018.html <p>Skead Road; 8:30 pace.</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 http://theotokos.fastrunningblog.com/blog-05-21-2018.html <p>Gorgeous day.&nbsp; 20C/68F with full sun and just a gentle breeze.&nbsp; I really need to get more training days like this, since it will be nothing but hot in Niagara Falls next month.</p> <p>8:15 pace on the Radar Road Route.</p> Mon, 21 May 2018 06:00:00 Sat, May 19, 2018 http://theotokos.fastrunningblog.com/blog-05-19-2018.html <p>Radar Road Route; 8:20 pace.&nbsp; My highest weekly mileage ever, at 69 miles.&nbsp; Same thing next week, and then I taper.</p> Sat, 19 May 2018 06:00:00 Fri, May 18, 2018 http://theotokos.fastrunningblog.com/blog-05-18-2018.html <p>8:10 pace on the Radar Road Route.&nbsp; Cold, at just 1C/34F, and breezy, but the rising sun and clear skies made it all good.</p> <p>Dug out a foundation on Wednesday for a shed I&#39;m going to build, and shovelled 3 tons of gravel into it and packed it yesterday.&nbsp; Figured I&#39;d be pretty sore today, but so far, so good.</p> Fri, 18 May 2018 06:00:00 Wed, May 16, 2018 http://theotokos.fastrunningblog.com/blog-05-16-2018.html <p>Radar Road Route; 8:22 pace.&nbsp; Quads were a little sore after the weekend, but felt mostly okay for this run.</p> Wed, 16 May 2018 06:00:00 Sun, May 13, 2018 http://theotokos.fastrunningblog.com/blog-05-13-2018.html <p>May as well report this as a race, as unorthodox as it was for me.&nbsp; It was actually a lot of fun.</p> <p>I parked 3 miles from the start line and ran there.&nbsp; Made it about 10 minutes before start time.&nbsp; Ran the race, paused a bit, and then ran 2 miles back towards my truck, walking&nbsp;the final mile, giving me a 50km Ultra race time of 4:34:11&nbsp;(not including the pauses, and not officially measured as such&nbsp;- so not an official Ultra).</p> <p>I made a mistake by leaving my auto pause turned on, so I didn&#39;t have an accurate measure from the marathon portion on my GPS.&nbsp; The advantage of that is I know exactly how much time I spent at the aid stations:&nbsp; 10 1/2 minutes.&nbsp; That&#39;s not bad, actually.</p> <p>Excluding those aid station stops, my mile splits were very even.&nbsp; Between 8:15 and 8:30 mile pace&nbsp;throughout, with some faster splits along the way.&nbsp; The exceptions were the miles after mile 26, where I hit a couple of 9:00 mile splits.&nbsp; Since this was a double loop, I&#39;m able to compare my timing mat splits accurately between the first half and the second half:</p> <p>1st Half&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2nd Half</p> <p>27:20&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 29:12</p> <p>23:20&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 23:47</p> <p>32:29&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;33:45</p> <p>30:26&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 30:14</p> <p>Those splits correspond to the 8 person relay transitions, so should be about 3 1/4 miles apart, give or take.&nbsp; 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.</p> <p>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.&nbsp; I was the only one in my age division, by the way, so I won it :)&nbsp; Was the 4th of 16 males.</p> <p>Beautiful day:&nbsp; Sunshine with some gusty wind in places.&nbsp; 7C/45F at the start, and 17C/63F at the finish.&nbsp; 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.&nbsp; I never pushed myself at any point and felt strong at the finish.&nbsp; Well, the marathon finish anyway.&nbsp; The final 2 miles after my pause were REALLY hard to do.</p> <p>Since this was a dress rehearsal for my 100 km Ultra in 5 weeks, some comments on things I learned:</p> <p>Pace was good.&nbsp; I might slow it down a bit to around 8:45 for the longer event.&nbsp; Even if I&#39;m hitting 9:00, I&#39;ll be okay with that as long as I don&#39;t linger in the aid stations.</p> <p>Aid stations:&nbsp; I tried to time it so I was emptying my hand held every 3 miles.&nbsp; I carried 10 baggies in a waist pouch, each holding 1.5 scoops of Tailwind.&nbsp; Before I got to the aid station, I pulled out one baggie and I took the lid off my hand held.&nbsp; Then things got really messy.&nbsp; It was just too hard for me to efficiently pour the powder from the bag into the bottle.&nbsp; I was consistently losing a fair portion - on my hand, arm, ground, helpers.&nbsp; Sticky when wet.&nbsp; I discovered the best technique was to have an aid station person do it for me.&nbsp; Well, 3 of the 4 who did it, did a good job.&nbsp; The one was as bad as me.&nbsp; I&#39;ll have to look at using smaller baggies.&nbsp; I used the sandwich size.&nbsp; I&#39;ll try the half size for the Ultra.&nbsp; 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.</p> <p>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.</p> <p>There are 20 aid stations in my 100 Ultra, so it would be good to be as efficient as possible in them.</p> <p>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.&nbsp; I&#39;ll likely end up walking a good portion of that ... I did not walk anything today.&nbsp; Oh, the travel too.&nbsp; It was SO nice to have only a 15&nbsp;minute drive to the start line today!</p> <p>Oh, one small feel good victory:&nbsp; of the 10 teams in the 8 person relay, only 6 finished ahead of me, and 3 of those by less than 5 minutes.&nbsp; 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 :)</p> <p>That&#39;s it.&nbsp; Now I&#39;m heading &#39;home&#39; to celebrate my mom - it&#39;s Mother&#39;s Day, after all.</p> Sun, 13 May 2018 06:00:00 Fri, May 11, 2018 http://theotokos.fastrunningblog.com/blog-05-11-2018.html <p>Same as yesterday.&nbsp; Rideau Canal.&nbsp; Glorious.&nbsp; Home today.</p> Fri, 11 May 2018 06:00:00 Thu, May 10, 2018 http://theotokos.fastrunningblog.com/blog-05-10-2018.html <p>A glorious run along the Rideau Canal in Ottawa.&nbsp; You gotta love it!</p> <p>&nbsp;</p> Thu, 10 May 2018 06:00:00 Wed, May 09, 2018 http://theotokos.fastrunningblog.com/blog-05-09-2018.html <p>Radar Road Route; 8:31 pace.&nbsp; Going to Ottawa today for tomorrow&#39;s March for Life, so a couple of runs along the Rideau Canal coming up.</p> Wed, 09 May 2018 06:00:00 Tue, May 08, 2018 http://theotokos.fastrunningblog.com/blog-05-08-2018.html <p>Skead Road; 8:13 pace.</p> Tue, 08 May 2018 06:00:00 Mon, May 07, 2018 http://theotokos.fastrunningblog.com/blog-05-07-2018.html <p>Radar Road Route; 8:23pace.&nbsp; Perfect running day. Sunshine.&nbsp; Little wind.&nbsp; 7C/45F.</p> Mon, 07 May 2018 06:00:00 Sat, May 05, 2018 http://theotokos.fastrunningblog.com/blog-05-05-2018.html <p>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.&nbsp; Around 7C/45F with little wind.</p> <p>Radar Road Route.&nbsp; 2:13:49 running time; 8:22 pace.</p> Sat, 05 May 2018 06:00:00 Fri, May 04, 2018 http://theotokos.fastrunningblog.com/blog-05-04-2018.html <p>Radar Road Route; 8:24 pace.</p> <p>Steady rain, and on the cold side, but fine for running.&nbsp; Except when the big trucks roared by and kicked up a wall of water.&nbsp; That was nasty.</p> Fri, 04 May 2018 06:00:00 Wed, May 02, 2018 http://theotokos.fastrunningblog.com/blog-05-02-2018.html <p>Was finally able to take my speedwork outside.&nbsp; Decided to run 7 x 800s, which is what I did all winter on the treadmill.&nbsp; Down Radar Road.&nbsp; Definitely a lot faster than my 7:00 pace on the treadmill ... I was hitting closer to 6:00.</p> <p>With everything combined, ran 1:18:49 with an average pace of 7:53.&nbsp; And the rain didn&#39;t start until I finished.</p> Wed, 02 May 2018 06:00:00 Tue, May 01, 2018 http://theotokos.fastrunningblog.com/blog-05-01-2018.html <p>Goodwill Road Route.&nbsp; Recovery pace:&nbsp; 8:27.&nbsp;&nbsp;</p> <p>This just in:&nbsp; April was the coldest month in the history of Sudbury - ever.&nbsp; Thanks, Captain Obvious.</p> Tue, 01 May 2018 06:00:00 Mon, Apr 30, 2018 http://theotokos.fastrunningblog.com/blog-04-30-2018.html <p>Radar Road Route.&nbsp; Run time of 1:36:07; average pace of 8:00/mile, with a zippy second half:</p> <p>7:52&nbsp; 8:01&nbsp; 7:53&nbsp; 7:32&nbsp; 7:40&nbsp; and&nbsp; 7:00</p> <p>I didn&#39;t plan on going that fast, but it just felt SO good today.&nbsp; Bright sun, no wind, and warm ... 13C/55F.&nbsp; First run in shorts.&nbsp; First of many, I hope!</p> Mon, 30 Apr 2018 06:00:00 Sat, Apr 28, 2018 http://theotokos.fastrunningblog.com/blog-04-28-2018.html <p>Yucky, windy, snowy, slushy run.&nbsp; But I did it!</p> <p>-5C/23F with a wind blowing and gusting to 31mph, making a windchill factor of -13C/9F.</p> <p>The first third of the run was directly into the wind, the second 3rd sideways to it, and the final stretch had it at my back (nice!).</p> <p>Everything was covered with fresh snow, which meant a few inches in some places, slush in others, and slick ice in others.&nbsp; It was pretty slippery in many places, plus I finished with both feet soaked through with cold water.</p> <p>Running time of 3:03:05; average pace of 8:19.&nbsp; I was pretty even paced at around 8:27 for the first 16 miles, and then picked it up with the wind at my back.&nbsp; The final 3 miles were 8:00&nbsp; 8:03&nbsp; and 7:35.</p> <p>So that was my longest back to back at 40 miles.&nbsp; Just 7 weeks to race day.</p> Sat, 28 Apr 2018 06:00:00 Fri, Apr 27, 2018 http://theotokos.fastrunningblog.com/blog-04-27-2018.html <p>Radar Road Route at a pace of 8:14.&nbsp; Picked it up in the second half, and ran the final 5 in:</p> <p>8:01&nbsp; 8:03&nbsp; 7:56&nbsp; 8:03&nbsp; and&nbsp; 7:28&nbsp; &nbsp;Run time of 2:28:12.</p> <p>Perfect running weather, at 3C/37F and little wind.&nbsp; Even the sun poked out for a while.</p> Fri, 27 Apr 2018 06:00:00 Wed, Apr 25, 2018 http://theotokos.fastrunningblog.com/blog-04-25-2018.html <p>Final work day in Sault Ste. Marie; Hub Trail-Canal-Fort Creek.</p> Wed, 25 Apr 2018 06:00:00 Tue, Apr 24, 2018 http://theotokos.fastrunningblog.com/blog-04-24-2018.html <p>In Sault Ste. Marie for work; 8:46 on the Hub Trail - Canal.</p> Tue, 24 Apr 2018 06:00:00 Mon, Apr 23, 2018 http://theotokos.fastrunningblog.com/blog-04-23-2018.html <p>In Sault Ste. Marie for work; 8:33 pace on country roads.</p> Mon, 23 Apr 2018 06:00:00