August Totals

August - 299.6 km
YTD - 2429.0 km

Last run in August 2010

Headed out with trepidation today....will I or won't I be able to Run? Robin , my 14 year old son had football practice in Hanover so I decided to go for a run on the community trail. It was a warm morning 25C at 09:00 am and 28C by the time I was done at 10:30 am.

500m in the left knee acted up, walked it off and was able to pick it up again after a few minutes. The trail is an old railway bed, it runs parallel to the Saugeen and crosses it quite a few times. Its fine crushed gravel and meter or so wide. I really like the trail because three is very little change in elevation and the running surface is even but you are still sheltered by trees. Ran the whole trail end to end then cut off on the way back and ran through town. The knee never acted up again but , ran a K of real trail ..roots , rocks and elevation and was able to do a run/walk combo without any issues. I am optimistic that being a little guarded and just running through the troubles will be enough to get me through the issue.

Managed to do 14K at an average 7:33 pace.

Bayshore 1/2

Did the inaugural Bayshore 1/2 today. This was my second ever 1/2 Road Marathon. My goal was a 1:3X:XX finish. Based on recent runs I figure that a more realistic expectation would be a little under 1:45. I have been working nights this week and originally I was planning on heading to Owen Sound at the end of my shift. Instead I booked some vacation time and left work at midnight and managed 4 hours of restless sleep before race time. Up around 6:30am I dressed and was out the door by 7am . Did a coffee and a bagel at 07:30, 90 minutes before the 09:00 am start time.

The first 5k of the race were almost dead flat. We were running parallel to the Bay and were mostly shaded by trees running on the east side of the road. There was no breeze but the temperatures were creeping up probably somewhere between 22-24C. Between 6 and 7K my left knee began to hurt. I have had this issue for the past three runs. I slowed down a bit an began to hop along until the pain passed. A hundred meters or so I was back running normally pain free again. 7K in we turned East and were more or less totally exposed to the sun. At around 8.5K we began a 2 K climb that was rather steep at times. My avg pace going into the hill was around 4:50. My goal was to drop no more then a 5:00 pace though 10.5K then pick it up in the last half of the race. At the top of the climb I grabbed a cup of water at the aide station and when I paused to drink my left knee pain flared up again. Started running slowly and once again ran through the pain. Gelled at 12K , I really didn't think I would need any carbs being a short race so I t was done as a precaution. After the climb I was quiet warm but when we headed South at the top of the escarpment there was a nice breeze and I was able to recover and pick it up he pace again. 13-15K were mostly downhill bleeding off most of the elevation what we gained earlier. At 15K I managed to work the avg pace down to 4:59 and with 6K to go I knew my 1:3X:XX goal was not possible. I was now concentrating on bring it in under 1:45. Paused again for water at the aide station and once again the left knee acted up, that would be my second and last stop for water! There was no breeze after the decent and around 17K we were on an rather hot dusty gravel stretch that was really uncomfortable and slow. With 4K to go the avg pace had crept back up to 5:02 and I was fighting trying to pick up the pace. I crossed the finish line in 1:45:21 really hot and happy to be finished.

The course had lots of character with the up and down but I don't think there would be many PBs especially on such a warm day! I am handling the heat much better then earlier this summer. In the last 10K I passed a half dozen folks and was only passed by one guy that I almost caught on the last few hundred meters. I was a little disappointed in the results but all in all it was a successful run. I look forward to making this an annual event!

Oh and I ran too

5K at a 5:00 pace done at lunch with a little break in the middle for my left knee pain.

I hate to admit...

One of the greatest fears of any runner is injury! Nothing really bad has happened yet and I hope to keep it that way but....

Last three runs on the treadmill 2-4 K in I had a sudden sharp pain at just below my left knee cap. I had to stop , walk with a limp in pain for a bit then a few minutes later I could run again. I have had all kinds of little aches that I know I should just run through and I am hoping that this issue is one of them.

I am hopeful that it has something to do with the repetitive nature of the treadmill. On Monday I did a 16K road run with no issues what so ever. Tomorrow is the Bay shore 1/2 and I was really looking forward to a fast run but if the knee acts up it could make for a rather slow run. I was even thinking that maybe I shouldn't run tomorrow but the come and go nature of the pain means that its probably something I should just run through.

Lunch Run

Another early morning lunch run. Slowed it done this morning and did a 5K run at a 5:00 pace.

Wed Run ...

Working mids, 3am Wed did a 6K tempo run. 0.5K warm up 5K at a 4:30 pace then a 0,5K cool down. Was going to go out Wed Eve but decided to put the feet up an watch the Jays ... probably did me more good to rest then run. Will hit the old treadmill around 3am again this morning.