2026 Howl at the Moon: My 19th and Last

The red barn at Howl

Yesterday I "ran" the Howl at the Moon 8-Hour ultra in Danville, IL. It was my 19th time. And it ended poorly after just 6 loops (19.5 miles). I was not injured. Was not ill. Just tired, bored, and unmotivated. Also untrained. My longest run of the year had been 14 miles...in January! With the heat and humidity, my lack of miles really showed. I was unhappy and realized this was not for me. I walked the entire 6th loop. In addition to being unprepared, I really missed the vibe that came with previous Howl races. I used to know most of the volunteers and scorers. And I knew 20-30 runners. We'd pass each other and offer encouragement. It was fun. It was motivating. No more. I knew maybe 6 runners this year and no volunteers. This race is not the same as it was. I've changed too. If I'm not motivated, or at least enjoying the run, I will stop. I call that wisdom. I don't have anything to prove.

This was my 19th Howl at the Moon. And probably my last. I have 707 miles over the years at Howl, averaging over 37 miles each year. Twice I hit 47 miles! Yesterday was 19.5 miles. I have fallen. And I don't think I'll get up for another Howl. 

I'm currently stuck at 113 ultra/marathons. Haven't completed an ultra in 2 years and I would like to add to that total. Think I'll try for Allerton free ultra in October...and Winter Solstice 30 miler in December. Free ultra runs with lots of friends. Sounds good! 

Mahomet 5K Race Time Prediction

I'll be running the Mahomet 5K race this Saturday. It's my local race. I've run it many times (it was my first race I ever ran--25+ years ago). What is my expected finish time this year? Here are my race times for the last 5 years:

• 2025 = 24:52
• 2024 = 22:47
• 2023 = 22:28
• 2022 = 22:20
• 2021 = 23:30

Last year (2025) I was still recovering from pneumonia. It was an anomaly. Here are predicted times based on my current running data and software:

• Runalyze = 25:53
• Amazfit (GPS watch) = 22:45 
• Stryd run pod = 21:48

Recent 5K race times:

• Parkrun on July 25 = 23:49
• Parkrun on July 18 = 26:00 (very hot)
• Parkrun on June 27 = 23:55 

Based on the above statistics and my gut feeling, I think Amazfit is close to the correct prediction. I think I can run around 22:45. Probably a littler slower since hilly course and will be warm and rainy on Saturday morning. My prediction is 23:00. I'll do much better than last year (24:52) but not quite as good as in 2024 (22:47). We'll see! 

UPDATE: Finished in 25:11. My worst 5K ever. Yikes. It was warm and drizzly. So humid! Think my hard run on Thursday night was a big mistake. Still made 1st in age group (60-69). 

May Saw Little Work, Lots of Racing!

In late April I ran my first 1-mile race. It went well!  Ran a 6:30 mile at age 60. Not too shabby for this old ultrarunner. On May 1, I retired from my job of 30+ years. I had no immediate vacation plans, so why not race every weekend? So I did. Here are my 5k race results for 5 Saturdays in May (I count Parkrun 5Ks as races since I run them hard):

• May 2: 21:53 actual Kerby Derby race (323 W)
• May 9: 22:53 parkrun (322 W)
• May 16: 24:18 tempo run on treadmill (281 W) 
• May 23: 23:51 parkrun (301 W)
• May 30: 23:52 parkrun in Pittsburgh (313 W)

Some variation, but fairly consistent results. I need to pace myself better from the start using power (watts) as my guide. I tend to go out too fast! Surprised the tempo run was as fast as it was at only 281 watts. Clearly I can do about 320-325 W for a 5k race. Just need to do that steadily from start to finish rather than zooming off at 330-350W at the start, then slowing to barely over 300W at the end. 

Running will suffer while the World Cup unfolds over the next 5 weeks. I'll get in another "out of town" parkrun in Seattle as I catch a soccer match or two. Or five. While watching soccer, I need to get in some long runs for my 4 upcoming ultramarathons: Backyard Ultra in July, Howl at the Moon 8-hour in August, Limestone Rocks 8-hour in September, and Allerton Free Ultra in October. Yikes! Then in early November I have a planned fast half-marathon. I should have the endurance by November, just need tom hold a touch of speed...and not get injured. Hey, I'm retired so I should be older and wiser. I can do this. Really, I can. 

My First 1-Mile Race!

Today, actually tonight, I run my first 1-mile race! It's on roads, not track. The run is part of the Illinois Marathon race series. I've done the marathon and half-marathon, but not the 5K, 10K, or 1-mile races. After this year, guess I should run the 5k and 10k to have experienced them all. They are on different days, so I could do both 5k and 10k next year! Hmmm...

Since I've never run a 1-mile race, or trained for such a short event, I am at a loss trying to determine a reasonable race goal. I think 7:00 would be easy. 6:30 very hard. Maybe 6:45 is a good goal? According to my Stryd pod, my predicted finish time is 6:39. Garmin doesn't predict mile times. MacMillan Running predicts 6:46 (based on recent 5K race time). Looks like 6:45 is a good estimate. I'm pretty sure the world record is safe (3:43 for the mile). 

UPDATE: I ran 6:30 for the mile race! My A-goal achieved. Was first in age group (60-69). 26th out of 284 finishers. I'm happy. Think I'll do this race every year! 

Earth Day = Sandy Memorial Trail Run

20 years ago today, my sister Sandy passed away. As a simple way to remember her, I always take the day off from work. Then I go for a trail run (she liked nature). Then I donate to local human society in her name (she loved animals). Then I go out to lunch or dinner with my wife and raise a glass toasting my sister. Simple routine. It calms me. Can't believe it's been 20 years. Still miss her. One of these years, I'll run the Humboldt Redwoods Marathon (or Avenue of the Giants Marathon). Arcata was my sister's "home town" for college. Beautiful location. The redwoods are majestic. This could be my own "Boston" marathon. Or I could qualify for Boston, run that race, then still do one of these two "redwoods" marathons. I need more time to train and race. Guess I should retire soon! Really soon. 

Clinton Lake 30-Mile Ultra: Not For Me

The Clinton Lake 30-Mile Ultra was yesterday. I started the race back in 2007. I'm glad it's still going, but I did not run it yesterday. It's been a long time since I ran the race after I stopped directing it. I used to volunteer, but now I don't even do that. The race vibe I liked has disappeared. And I barely hear it advertised so often forget it is coming. Plus, no one asks me to volunteer or run it! Guess that is fine. One day, I may be back racing on those single-track trails around the northfork of Clinton Lake! Most likely just "running" and not "racing." Here are my likes and dislikes about that race in its recent form:

Like:

• Love the 10-mile loop. It's a beautiful trail with lots of variety. Many hills for central Illinois!
• Good aid stations. Only 2 aid stations, but they tend to be solid and staffed with excellent volunteers that know ultra runners needs. 
• Race director that is a ultramarathon runner himself. Makes a positive difference when the director knows ultras, the trails, and the runner needs.

Not like:

• Too expensive. Why do short ultras charge so much for a simple trail run? Volunteers are from the club. No police are closing roads. Easy access to aid stations. Nothing that costs extra! 
• Race requires runners to volunteer at another race or on trails. Volunteering by definition is by choice, not required. I applaud the need for more trail maintenance and race volunteering in general, but encourage it, don't require it.
• Addition of a 10-mile race. This is an ultra and it should stay focused on ultrarunners. Including young and old, fast and slow. Maybe add an early start for slower and older runners. No need for 10 mile race--it dilutes the ultra experience. 

Maybe I'll run it next year. Or not. Maybe they'll reduce the race fee, drop the 10 miler, eliminate the volunteer requirement, and add an early start for slower runners. Maybe not. Kudos to the race director and club for keeping the race going. It is their race and they make the decisions. Runners have choices too. 

5 Weekends, 5 Races

I just finished a 5-weekend streak of races. From January 31 to February 28, I participated in five Saturday races. They are more like "runs" than races, but I tried hard and there are results. That counts. Here are the races and results:

• Jan 31: Riddle Run 28-mile ultra, DNF at 14 miles
• Feb 7: Morrissey Parkrun 5k, 24:02
• Feb 14: Morrissey Parkrun 5k, 23:13
• Feb 21: Morrissey Parkrun 5k, 23:22
• Feb 28: Morrissey Parkrun 5k, 23:14

I seem to be better trained for 5Ks! The ultra was in very cold and windy weather, with several inches of snow. It was brutal. Plus, I was not trained. Indeed, right now, I am prepared for 5K, not ultras. Or 10Ks, or half-marathons, or marathons. I have a trail HM on April 12 and plan to work my way into fitness for that race. Fortunately, I have fairly stable finish times in these 5Ks. I'd like to break 23:00 soon. By the end of the year, I want to break 22:00. I like to dream. Now that I am in the 60-64 (or 60-69) age group, I'm a serious age-group competitor! Just signed up for my first 1-mile race too (via Illinois Marathon). It'll be fun to see how fast I can run one single mile. Good indicator of my potential for 5k and 10k races. 

Next races? I have a couple more Parkrun 5Ks in March, plus an actual 5K "Pi Run" race on March 29. Then I hit April and have my first "real" race of the year, Allerton Trail Half-Marathon on April 12. Last year was my worst effort there, this year I hope to be top 3 in age group. Comeback kid! 

Running Goals for 2026

Holy cow! I am glad 2025 is over. It was not a good year for me and my running. Excited to start 2026 fresh, healthy, and happy. No injuries (except a nagging heel/Achilles soreness). Here is a link to my 2025 running goals. I failed all five of them. Need to think about new goals for 2026. Reasonable but challenging. And motivating. I'd like to return in one year and see that I accomplished all of my goals. And feel proud of those achievements. OK, here are my running goals for 2026:

1. Hit 25 Completed Parkruns. I have 14 total so far, so only 11 more 5K parkruns to hit the 25 milestone. You can buy a shirt after that achievement! One a month seems doable. In the back of my head I think I could hit 50. But maybe 50 should be a goal for 2027. One step at a time. One parkrun at a time. My local parkrun is at Morrissey park in Champaign, IL. Every Saturday at 9am. Free and fun. 

2. Run at least one ultramarathon. We have the "Free Ultra Quadfecta" that encompasses 4 trail ultras. All free. All local. I can and will finish one of them. Maybe two. Three? All 4 for the grand slam? I guess it is officially a Quadfecta! Similar to the parkruns, I'll take this goal one step at a time. One ultra in 2026. Maybe a slam in 2027.

3. Run at least 1,200 miles. I always like to have a distance goal in my year plan. I only ran 670 miles in 2025. Sad. This year I can knock off 100 miles/month. 1,200/year. Easy peasy! That will be almost double 2025 miles. Nice!

4. Break 22:00 for a 5K. My last 5K (one week ago) was 22:58. My best in 2025 was 22:28. I can drop 30 seconds off my best time in 2025. One minute off my most recent attempt. Hard, but doable! Here comes 21:59 for 2026. 

5. Join a local running club and do one of their races. I used to be very involved with local running. I was a member of more than one club, board member and president of Second Wind Running Club, and I started and directed 2 races that are still going (Buffalo Trace Trail Race and Clinton Lake 30-miler). Local clubs pissed me off and I quit them. It's been a few years so I should give them a try again. Join and run a race. Easy, right? Maybe I'll make a new friend. 

6. Go to the gym at least 50 times. I can hit the gym once a week, right? Weights, cross training, even a treadmill run. It's doable. I set 50 as the benchmark so I can have 2 full weeks of nothing and still hit my goal. Of course, I can go twice/week and have even more time off and still hit 50 minimum gym visits.

Those are my goals for 2026. Notably missing is a BQ qualifying time (need 3:50). That would be nice, but do not want to pressure myself. If the year goes well, I might try for a BQ time in September. No promises.

Did I Achieve my 2025 Running Goals?

They achieved their goals. 

Back in early January 2025, I announced my running goals for the year. They seemed reasonable. Did I meet those 5 goals? Let's look at each one:

1. Qualify for 2026 Boston Marathon. Nope. Fail. Didn't even run a marathon in 2025. Yikes. Is it better to try and fail or not try at all? I didn't try. Not good. 

2. Run a 1:45:55 half-marathon. Nope. Another fail. I only ran one half-marathon in 2025 and it was on trails and very slow (2:15 finish). Not good. 

3. Run across Grand Canyon. Nope. Another big fail. Was actually hoping for a R2R2R, but would have been happy with a single crossing. I blame the north lodge burning down for my fail. How could I run across if there was no lodge on the north end? 

4. Finish one ultramarathon. Nope. Fail. Not even close. Longest run all year was a HM. I did try 3 ultras (part of the Free Ultra Quadfecta), but DNFd all of them. Sad.

5. Run at least 1,200 miles. Nope. Fail. Big time. My total miles for 2025 was 670. Barely 50% of my goal. Not good. 

So I had 5 goals for 2025 and met none of them! 0 for 5. I need to regroup, reflect, and consider new goals for 2026. Those new goals will be posted soon. 

Tally of 2025 Races

2025 has been a terrible year for my running. Too many illnesses and running injuries. But I still managed to finish a few races. In fact, I ran more races than normal (assuming I count free Parkrun 5Ks). I ran a total of 19 "races" in 2025:

• 14 Parkrun 5Ks (Morrissey Park)
• 3 trail races (Allerton 13.1, Allerton 5.7, Aruna 5K)
• 2 road 5Ks (Kirby Derby and Mahomet)

I also had 3 DNFs at trail ultramarathons:

• Backyard Ultra (Last Man Standing)
• Allerton Ultra (29 miler)
• Clinton Lake Winter Solstice (30 miler)

And one notable DNS: Riddle Run 28 miler. I had run this for 25 straight years until now. I missed due to a work conference. I'll be back in 2026 for Riddle Run #27! Work should not interfere with running. I also missed two virtual runs (Pi Run and Hot Chocolate 15k). 

The saddest part of 2025 was my longest run being so short: half-marathon. 13.1 miles. Yikes. As someone who still thinks of myself as an ultrarunner (I've done 113 ultra/marathons), this hurts. I believe 2026 will be better. Plan on keeping regular 5K "races" in the mix to develop speed, but also regular long runs for endurance. And at least one ultramarathon! 

Alaska Cruise, then Flu, then Pneumonia!

Just as I was getting into good running shape again, I went on a 7-day Holland America Alaskan cruise. The cruise was wonderful. Great sights in Alaska, Canada, and on the water, plus fun shore excursions. And I got to see family before and after (in Seattle). I even ran a couple of times--once on the ship, once on shore in Alaska! Then I got sick. Really sick. 

One day after disembarking, I starting feeling poor. One day later (on flight back home) I was feeling really bad. Fever, vomiting, diarrhea, coughing, serious fatigue. The next day I went to the doctor and they did several tests (nose swab for flu/covid, blood tests, and chest x-ray). They gave me several medications, inhaler, and nebulizer. At the time, they ruled out pneumonia and thought it might be serious flu. But they did not like my O2 saturation (it barely went up after the nebulizer and was below 90). Eventually, at the end of my clinic visit, they said "Would you like us to call an ambulance or can your wife drive you to the hospital now?" I felt like shit, but the hospital? Really? My wife can take me there. Off we went. 

At the hospital, they immediately put me on oxygen and did more tests (another chest x-ray, blood tests, EKG, and deep nose swab). Hooked me up to saline IV since I was dehydrated and low on potassium. Guess the frequent vomiting and diarrhea drained my fluids! I also had another nebulizer treatment. Once my O2 saturation was around 95, they discharged me and I left with Tamiflu, anti-emetic, cough syrup, cough pills, and prednisone steroid. They said I had influenza A. 

Back home I still felt bad. Over night I got worse. My O2 saturation (at-home finger pulse oximeter) showed O2 at 83-85. Below 95 is concerning, below 90 bad, below 85 freaking serious! Off to the emergency room (again). I felt terrible and could barely get out of car an into emergency room at hospital. They put me on oxygen, nebulizer, more blood tests, another EKG, and yet another chest x-ray, plus IV saline. Chest x-ray showed no fluids in the lungs (not pneumonia) so they kept me until my O2 stabilized around 95. It's good to breathe. 

Back home, I still felt bad. Got worse overnight, and back to hospital with O2 around 82-83. This time they did the standard chest x-ray, plus blood test, nebulizer, plus saline IV and oxygen...and a CT scan. The CT scan showed aspiration pneumonia! Very serious. Immediately checked me into the hospital and started IV antibiotics. I stayed 2 nights, the antibiotic starting working, and I was feeling better. And stronger. Finally ate some food. I lost 10+ pounds in just a few days. Three days and 2 nights in the hospital finally beat this aspiration pneumonia! Left with oral antibiotics to conclude the treatment. At home, I felt weak, but much better. Each day brought improvement. Saw my personal doctor after a few days to check on my recovery and they were happy. Lungs sounded good. I was on the road to recovery! Total weight loss was 12 pounds. Yikes. They said I would still feel tired and weak for another month. Some coughing would linger for 2 months. 

They were right! It took a long time to really recover. Started very short and slow runs and my HR shot way up. Lots of walking. My ice cream and donut diet helped me pack on the pounds. Not the healthiest, but I needed calories. After 2 months I started to feel normal. After 3 months, I was back to regular running and fun run 5Ks. This aspiration pneumonia was the worst I have ever felt in my life. Humbling. I am grateful to be healthy and back to running and racing (4+ months later). Appreciate your health. Special thanks to my wife for taking care of me--I was very grumpy. 

The Alaska cruise was a trip of a lifetime. The pneumonia afterward was a once-in-a-lifetime illness. I would do the cruise again, not the illness! 😁

Three 5Ks in Three Weeks

After a tough end to 2024 (plantar fasciitis from Oct-Dec), and a rough start to 2025 (COVID in January, bronchitis in March), I finally got in regular running in April and was ready to race in May. I knew I wasn't fully trained, but it was time to test my legs! So, I ran three 5K races in three weeks. Two of them were free timed "parkruns" and one was a real race. 

May 3: My first free Parkrun at Morrissey Park! I had heard about these weekly free 5K runs that are held around the world, especially in the UK, but never knew we had them locally. The US seems behind on these parkruns, but Champaign has a weekly 5k fun run every Saturday at 9am. Heard about this one from University of Illinois postdocs. Glad they told me because this was fun! I ran 23:35 (8/23 finishers). Happy with that result. No injuries, no return of PF. I knew I'd be back for more. 

May 10: Kirby Derby 5K. This is the second race in the Monticello Triple Crown (Allerton, Kirby Derby, Allerton). If you do all three, you get a fancy prize after the last race. Typically a nice fleece jacket or vest! After the parkrun one week earlier, I was feeling optimistic about this race. Knew it wouldn't be a PR, but I felt a solid effort was within me. I ran a 22:56 (1st age group, 14/306 overall). Felt good. Again, no injuries and no PF. I'm back!

May 17: Second Morrissey parkrun. Wasn't sure I should run 3 5Ks in a row, but what the hell! Plus, it was a free fun run. I knew the course and felt I could improve upon my first parkrun time (23:35). I finished in 23:23 (8/49 overall). Not a lot faster, but it was my "Parkrun PR." I look forward to regular Saturday runs here. Really nice people an an informal relaxed setting. Perfect for building and testing my speed. After this race, I was off on vacation to Seattle and Alaska. That trip was fantastic, until the end when I got very sick and ended up in the hospital. More on that in another blog post. 

Morrissey Park Parkrun: Free 5K Every Saturday!

I always dreamed of having free park runs all over the US like they do around much of the rest of the world. Wouldn't it be cool to have a local fun 5K race every week? Free? Well, there is one in Champaign, IL! It's the Morrissey Park parkrun. They have a 5k event every Saturday at 9am. 

Not sure why I didn't know about this run, but a postdoc at Illinois told me about it and I'm going to be a regular participant. My first parkrun will likely be on May 3--one week before the Kirby Derby 5K. It will be a good test of my speed before race day. I love the idea of evaluating my 5k speed a couple of times a month. If not running, then I can volunteer. 

These parkruns are a great way for new runners and walkers to socialize and meet new people. The setting is stress free and supportive. They do track results, but there are no registration fees or awards. Just running...or walking. Great participation event. If you live in the Champaign-Urbana Illinois area, come join the fun!

NOTE: The Morrissey parkrun has been cancelled for Saturday, April 26 since that is Illinois Marathon day! Good luck to all of those racers (5k, 10k, HM, marathon, and marathon relay). I'm skipping the event this year. 

Sandy Memorial Run #19

Lake of the Woods

Sangamon River

My sister Sandy passed away 19 years ago on April 22. I have a tradition that I follow each year on Earth Day. I take the day off from work, run on the trails, donate to my local humane society, and think about my sister. I still miss her. She loved nature and animals so it seems like a good way to celebrate her life. Today I ran three trails at local forest preserves: Lake of the Woods, Heron View, and Sangamon River. Beautiful weather and wonderful trails. Sandy would have liked to hike these trails. Not run, but a slow hike. Appreciating the flora and fauna. I should slow down more and appreciate life. 

Heron View

Next year will be 20 years since she passed. I'll need to do something special. Local trails are nice, but maybe a grand venture at the Grand Canyon...a rim to rim to rim run? Or qualify and run the Boston Marathon? Or do an Earth Day ultramarathon? Or the Avenue of the Giants Marathon (where my sister went to school)? So many options, so little time. 

Now it's time to shower, eat a celebration lunch, and raise a glass to my sister.

Allerton Trail Half-Marathon: 20 Minutes Slower!

I'm behind superman. 

Last weekend I ran the Allerton trail half-marathon. It's a nice trail race close to home. It's also a good test heading into "racing season." Any earlier race tends to be cold or too early in the season to get in good training. It's also very reasonably priced--something like $35 for early registrants! Given all of these facts, I tend to run it every year. This year, I didn't have any racing or training partners so I was a little less motivated. And not accountable to anyone. My training suffered. Plus, I entered the year after 2 months of plantar fasciitis. Then I was hit hit COVID in early January! After recovering and getting back to OK training, I came down with a nasty cold that turned into acute bronchitis. I knew the race wasn't going to go well...my longest run of the year was less than 5 miles. Not good for endurance. Had too many breaks in my running. So, how did it go?

I finished the race. That was my main goal. And I didn't get injured. But it was slow. My finish time was 2:17. One of my slowest half-marathons ever and 20+ minutes slower than last year at this same race (1:56)! Let me say that again, I was 20 minutes slower at the same race compared to last year. Yikes. Race left me tired all day and very sore the next day. It felt like I had raced a full marathon! A week later I'm still not 100%, but am mostly recovered. Lesson learned--you need consistent running, without injuries and illness, to succeed in a race. And for long races, you need long training runs. Simple facts. 

Next race is the Kirby Derby 5K in 3 weeks. I won't be fast, but it'll be a good tempo run. Actually looking forward to some solid training and a test of my speed and stamina. 

Tough Start to the Year

I ended 2024 with plantar fasciitis (PF). It knocked me out for most of November and December. As I was just starting to get back to regular running, I caught COVID in early January! That stopped me for another 2-3 weeks. Then another gradual return to running...until mid-March and I had a nasty cold that led to bronchitis! Out for another 2 weeks. It has been a tough start to the new year! And a poor end to last year. If nothing else, it has taught me to be patient and appreciate my health. Be grateful for your health and ability to run. It's not guaranteed. I am more humble now. Not running, or running with a cough, tends to make you more grounded. Reality sucks, but it's real.

I missed the annual Riddle Run 28-miler in January and a virtual Pi Run in March. Now I have a trail half-marathon in 3 weeks. My longest run this year has been less than 5 miles! Today I barely finished 3 miles with a hacking cough. Can I run 13.1 miles in 3 weeks? Not run, certainly not race, but I might be able to pull off a run/walk strategy and simply finish the event. Participation instead of competition. That would be a change. I'll see how my recovery goes. For now, it's all about regular easy run/walk sessions and keeping my heart rate below 140. Basically Zones 1-2. Slow and steady wins the race...and keeps me healthy. 

I sure hope the first 3 months of this year are not a bellwether for all of 2025. I am confident my running will improve and I'll be racing 5Ks to ultramarathons soon! Maybe not soon, but within a few months. No more colds, no more flu, no more Covid, no more PF. Just health and happiness! My plan is to keep low heart rate training as the primary focus of my training, supplemented with regular cross training and strength work. The gym will be my friend. I need to remember to stay grounded, not get too cocky, and build my fitness one brick at a time. 

Running Goals for 2025

Last year was not my best year of running. My running stats for 2024 are highlighted here and my five goals for last year are discussed here. Again, 2024 was not great. That's OK, a new year brings new opportunities! So, what are my running goals for 2025? 

1. Qualify for 2026 Boston Marathon (BQ). Next year I'll be 60 years old when Boston comes around so I need a 3:50 marathon to BQ. To be safe, running 3:45 will likely get me into the race. First goal is to BQ with a 3:50 time, bonus for 3:45 or better. Don't think I'll be ready for a spring marathon. Maybe summer or fall. June-Sept there are downhill trail marathons around Seattle area. In Sept there is the Last Chance to BQ2 marathon in Chicago suburbs. 

2. Run a 1:45:55 half-marathon. According to McMillan running calculator, a 3:45 marathon is equivalent to a 1:45 HM. Seems like a good spring goal to give confidence for a latter full marathon. Bonus if I can run a 6:39 mile, 23:05 5k, or 47:57 10k (time trial or race). Those times are all based on McMillan calculator equivalent to 3:45 full marathon. 

3. Run across Grand Canyon (Rim-to-Rim). Bonus if I can turn around and run back (RTRTR). Best time of year is April-May or Sept-Oct. I'm not ready for a spring attempt. Can I do it this fall? If I can find 1-2 friends to join me, it's a go! 

4. Finish one ultramarathon. Bonus for 2 or more. I used to run several ultras every year. Last year my longest run was just over 20 miles. Sad. Time to take it up a notch! We have the local Free Ultra Quadfecta, so no excuses. I'll miss the Riddle Run in January, but that still leaves Backyard Ultra in July, Allerton Trail Ultra in October, and Winter Solstice Ultra in December. 

5. Run at least 1,200 miles for the year. Bonus for 1,243 miles (2,000 km). I can average 100 miles/month, right? I didn't in 2024. Seems like a good process goal. If I am training for a BQ, an ultra, and a Grand Canyon run, I better be running consistently and knocking off long runs. Minimum of 1200 miles. Minimum.

Did I Achieve My 2024 Running Goals?

Time to look back on 2024 and see how my running went. Already did the basic statistics and compared those to 2023. It wasn't pretty. I expect my goals were not achieved either. Let's take a look at them:

1. Finish top 10 in the Mahomet 5K road race. Fail. I did run the race and finished in 12th place overall (1st in age group). Not bad! But not top 10. Am I disappointed? Not really. This is a solid performance for a 58 year old! 

2. Run a 6:21 mile. Success! Didn't try many times, but I did run a 6:15 mile on the roads. Should have tried hard on the track to beat that time. Still, a good effort. Happy.

3. Run 1:42:10 in the half-marathon on the KRT. Fail. Never really tried to run fast on the KRT or anywhere else. My best half-marathon effort was 1:50. I am sad that I did not run faster than 1:50, but 1:42 is pretty fast. Think I would have been happy with 1:45. 

4. Run 22:04 in a 5K or 45:50 in 10K. Fail. My fastest 5k was 22:16. Pretty close!  And I'm happy with that finish time. Never ran a 10k race or time trial. Need to try more 5k and 10k time trials at the KRT (flat packed dirt). 

5. Run 40:00 on the 5-mile Lake of the Woods trail course. Fail. Never tried to run the full 5-mile loop fast. Maybe I was afraid of how slow it would be, but it just didn't happen. 40 minutes is pretty darn fast on that trail. Especially for an old ultrarunner! 

I was successful in 1/5 goals. Not very good. Oh well. I was pretty close to achieving two of those goals (#1 and #4) so I almost made 3/5 goals. That would have been a good year. Maybe 2025 will be better. I'll set those goals soon. 

2023 vs 2024 Running Statistics

I usually love looking over my running stats from the previous year. It's a great opportunity to relive achievements and show improvement from year to year. Brings a sense of accountability to my running. Did I set any PRs? How far was my longest run? Average run distance? Did I have a good run streak? What about elevation gain? This year, I'm not looking forward to seeing how 2024 went--or how it compared to last year. My summary statement: "I'm not happy with how 2024 went for my running." I started the year sick and finished the year with plantar fasciitis. No super long runs, no ultras, no PRs. I'll review whether I met any of my 2024 running goals in my next post. I'm not optimistic. Here are my main statistics comparing 2023 with 2024:

	2023	2024	Improve?
Activities	260	232	x
Total Distance	1,253 mi	930 mi	x
Average Distance	4.8 mi	4.0 mi	x
Max Distance	28.8 mi	20.6 mi	x
Total Activity Time	212:12 h:m	155:16 h:m	x
Avg Time	48:58 m:s	40:09 m:s	x
Total Elev Gain	37,967 ft	24,701 ft	x
Average Pace	10:08 /mi	10:01 /mi	✔
Average Heart Rate	127 bpm	129 bpm	?
Longest Run Break	7 days	7 days	--
Longest Run Streak	17 days	30 days	✔

As the table shows, 2024 was not very good. Only did better on two stats: average pace was faster and I had a longer run streak. My runs were shorter and included no ultras so the faster pace makes sense. Run streak was 30 days--not great, but not bad for me. I'm not a streak runner! Average HR was slightly higher--not sure if that is good or bad. Probably ran faster, so makes sense to be higher HR. But if I was in really good aerobic shape, that HR would be lower. Call it even. 

Since this was a rather poor running year, I doubt I met my running goals. We'll see soon. Post coming! 

3 October Races = Plantar Fasciitis

My heel was kind of hurting as I entered October. Not sure when it started, but something was wrong. Nothing hurt too bad, so why let a little heel pain stop my October race plans? First up was the October 5 Allerton Trail Ultra. I knew I couldn't do the full 5 loops (~29 miles), but I figured 2 or 3 loops would be OK. I finished with 3 loops, 17+ miles. It was a DNF, but still a good trail run. My heel survived. 

Second race was the Dam Site Half-Marathon on October 20. It was rolling roads around a lake. If I could do 17 trail miles, I should be able to finish 13 miles on the roads without much harm. I ran a steady medium pace and finished in 1:50 (8:17 pace). During the race my heel was OK, afterward it hurt more than usual. Time to ice, stretch, roll the foot and massage the calf. Another race was one week away!

My third race was the Allerton Trail 5.7 mile run on October 27. A few hills and lots of roots. But less than 6 miles. No problem! The weather was perfect and the trail was in good condition. I ran hard, but disciplined. Felt good, but the heel started to hurt within 2 miles. It continued to bother me, but I kept going...until I passed the 4 mile mark and water station which has a sharp turn. I hit a root, twisted my foot and ankle and my heel erupted. Felt like a torch on my foot. I slowed down to ease the stress on my foot, but the pain persisted. Wanted to walk the last 1.5 miles to the finish. My ego kept me going and I "ran" the best I could and finished in 48:42, good enough for 4th in age group and 33rd overall. I was happy since this was the last race in the local "Triple Crown" (Allerton HM, Kirby Derby 5K, Allerton Trail). I had my fleece jacket and was heading home. With plantar fasciitis. 

When I got home, that's when the pain really settled into my heel. I was hobbling around for days. Tried icing, ibuprofen, foam rolling, stretching, massage. It helped. A little. The pain was 8/10. Time for many days off from running. November has been a slow month. Many days off, with just a few 1-2 mile runs to check on progress. Slowly got better and I can now run 2-3 miles with pain at 2/10 level. I hope December continues the positive trend. Maybe by the new year I'll be healed? 

Any lesson learned? I'm too old to race too often. And if something is hurting, even a little, I need to take time off from running. Need to be smart. Or is it wise?