I had not done a run longer than 13 miles since I came down with plantar fasciitis in May. My 13.1 miles at Steelhead Half Ironman last Sunday were a slog because of a sore back after a fine bike leg. But with my injuries hopefully behind me and Ironman Canada in 15 days, it was time to go longer, Coach Mike wanted 17 miles, so that's what I intended to do.

My plan was be on the trail before 7 a.m. to get in 6-7 miles before my buddies would congregate at 8 a.m. Sleeping was needed and good, so I did not get on the trail until after 7:30. But getting in the 3 miles before connecting with buddies was good as well, since I was not sure who would show and no one would be programmed to run 17. In fact, with many folks doing the Chicago Distance Classic the next day and others not available, I had Frank and Lynn as partners. Turns out Frank wanted to do 10 and Lynn rode her bike for the ten and then joined me in a test of how her injured leg felt.

My pace went from Ok to pretty slow and it was hot and humid. But I had no time goal, just "get it in," and with the company the miles went by fine. The harder part was after 13, when Frank (who had picked up the pace and gone ahead for much of the run - maybe not wise for him since 10 was his longest run for a long time) finished and Lynn joined me for a bit, then accelerated away, turned back and left me to run the final three solo. I was getting pretty tight, but unlike earlier in the spring/summer, nothing hurt and nothing felt abnormal. I just don't have much running base.

So I have now invested three hours in a long run before Ironman. I am still "superbly undertrained" but no longer doubt I can get the race done. But will my running conditioning allow me to complete the race under 13 hours, my goal? A 4:30 marathon leg would help assure that. Stay tuned...