mcshame smokin' in the rain @ Montreal 21k

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mcshame
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mcshame smokin' in the rain @ Montreal 21k

Postby mcshame » Sun Apr 18, 2010 6:00 pm

Event: Montreal 21K - April 18,2010

Background

I haven't run a half marathon since April 2007, the Montreal 21K! Since then, I have run 2 marathons, some 10k's and have been frequently injury with weight fluctuations...got my act together in September and started Marathon training in December 2009. Much higher weekly milages but little on the speedwork front, just a tempo a week and a marathon race pace (ie, slow). My weight was at the lowest it had ever been, ~135lbs on my 5'3" frame.

Training was going great, no injuries and some good speed. My tempo's were in the 4:30 range, sometimes lower but not consistently.

Goal

This half is part of my training for the NCM Marathon, but I was going to race it. It seemed that I could run 4:20-4:30, but for how long? I was planning to try to target a 1:35 and would be pleasantly surprised if I went south of that. 10k @ 4:30-4:35, 5k @ 4:20-4:25 and the rest at a pace that I could hold to bring it home.

Pre-Race

The weatherman called for a cool 5C and a little rain starting around 10:00 and increasing thru the day. I looked outside and it looked quite nice so long sleeve tech and shorts and some old sweats on top. On the drive in, I started questioning my race strat if I was being too conservative, this is a race after all, new territory, test the limits. Not your A race Lorne, stick to the plan (and listen to your wife!)

Race

I never know where to go to start at this course and they did change it since I was last there, it was in the parking lot this time (a good move, in my opinion). I found Cynthia and we walk there together and then left her to get a little warm-up run to the start area. I swear to you, at exactly 1 min prior to the race, I felt a rain drop. At 10:00, the race starts, and it's raining lightly, just like the forcast said. And the rain continued for the whole race, thank God it was not windy!

The start was the same disaster I remembered years ago. Packed in tight, desperately trying to find a way to pass people. This lasts for under 1k and then the packs spread out. So I started slow, right? With all the crowd control and, of course, listening to my wife?

1k - 4:17
2k - 4:25
3k - 4:22
4k - 4:27
5k - 4:27
6k - 4:18
7k - 4:18
8k - 4:22
9k - 4:25
10k - 4:28

My target was to stay above 4:30 for the 1st 10k...oh well, so much for the plan. I was talking to myself to slow down, take it easy, worked a little to keep me from going sub 4:20!!

11k - 4:29
12k - 4:25
13K - 4:24
14k - 4:27
15k - 4:23

Knowing I went out fast, I paced myself here hoping I would not just die in the last 5k (6k actually, but I keep ignoring the last k, I'll just deal with it when I get there). The rain was a bit harder now and the puddles deeper.

16k - 4:18
17k - 4:16
18k - 4:25
19k - 4:16
20k - 4:19
21k - 4:19

Ohhh, I'm well ahead, I should make the 1:35. Really?! And what if you miss it by minutes, eh? What then? You gonna take it easy for the last 6 miles of the marathon too? That was it, I was going to push and push right to the end. Pain is temporary, keep pushing... With my back to Marg and Dave, I thought I heard her yell my name, to keep going. I raised my arm in a fist and I KEPT PUSHING. My fastest splits were in the last 5k (6k :wink: ) to the end.

1:32:46.2 chip time, a pace of 4:24 and PB by over 11 minutes.

Post race thoughts

I like having my family at my races and I missed them today. The Montreal 21K is a GREAT RACE but it has periods of time of no crowd support, especially around the basin and the race track in the 2nd half. I was thinking at this time, just get to Marg, she's going to ring that bell, she's going to yell at me. But, I do love this race, it's a staple in my calendar.

I don't think the weather really affected me. There wasn't alot of wind and that made the rain tolerable.

I am really glad that I don't listen really well. A race is to be raced, and I raced it. I really wanted a sub 1:35 and I earned it. And with this experience and confidance, I will push harder on my next 1/2 marathon because I know I can go faster.

In the top 300 of 2100 runners. 3 years ago, I was in the top 44% of men and 49% of my age category. This time, 20% and 26%, and I'm turning 40 this year. It seems I'm getting better with age. :wink:

Next stop NCM. My redemption...my Spinny Medal..my PRECIOUS!! :twisted:
Last edited by mcshame on Fri Apr 23, 2010 8:16 am, edited 3 times in total.

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Jo-Jo » Sun Apr 18, 2010 6:08 pm

Fantastic race!!!
I love your comment about..."get to Marg" It's amazing how Maniac Fans can help. I remember feeling that way during the Toronto Marathon because I knew that there would be Maniacs at the half point...Hog's Hollow Hill...and again at the 40km mark.

You earned every moment of this PB....sweet...enjoy it!! :D
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby BJH » Sun Apr 18, 2010 6:12 pm

Well done! Great report, too.
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Doonst » Sun Apr 18, 2010 6:14 pm

Absolutely knocked it out of the park Lorne. We knew you were due for a big gain but that is just huge. Great race, great attitude. You are on track for a very memorable year.
next up:


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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Darth Tater » Sun Apr 18, 2010 6:21 pm

mcshame wrote:Next stop NCM. My redemption...my Spiny Medal..my PRECIOUS!! :twisted:


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Way to go Lorne! Totally smoked that course. I can't wait for your marathon at NCM. 8)
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Sir Crashalot » Sun Apr 18, 2010 6:26 pm

Rock on! Nice seeing you this morning!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby daddy_runner » Sun Apr 18, 2010 6:27 pm

GREAT JOB!!!!! In effect, you did follow your race strategy by making the first half slower than the second. :dance:
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby trixiee » Sun Apr 18, 2010 6:41 pm

Totally awesome report! Yeah Lorne! SSSSSSSSSSSSSmokin'!
See you in Ottawa!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Kristen » Sun Apr 18, 2010 7:17 pm

Not just smokin' but on fire. :twisted:

Superb pacing and attitude... you nailed it today!

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Tori » Sun Apr 18, 2010 7:24 pm

That was a wicked race you did! I can't wait to see what happens in a couple weeks in Ottawa. :D

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby orleansrunner1962 » Sun Apr 18, 2010 7:34 pm

GREAT to see your hard training pay off -- well done!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby scrumhalfgirl » Sun Apr 18, 2010 7:41 pm

now THAT'S what I call a PB!!! way to go! all those oh-dark-thirty mornings are paying off.
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Mich » Sun Apr 18, 2010 7:48 pm

mcshame wrote:
I am really glad that I don't listen really well.


As Dale said, in essence you did. You may have differed in pace but you gradually increased the pace as per plan. Awesome race, too bad we couldn't be there today. Hopefully we can be somewhere along the course at NCM if the baby birds co-operate.
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby eme » Sun Apr 18, 2010 8:05 pm

AWESOME race Lorne!

Can't wait to see what you do for a Spinny Medal :D

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Habs4ever » Sun Apr 18, 2010 8:17 pm

Excellent report and superb race. Congratulations. :D
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Marg » Sun Apr 18, 2010 8:22 pm

mcshame wrote:Event: Montreal 21K - April 18,2010

With my back to Marg and Dave, I thought I heard her yell my name, to keep going. I raised my arm in a fist and I KEPT PUSHING. My fastest splits were in the last 5k (6k :wink: ) to the end.

1:32:46.2 chip time, a pace of 4:24 and PB by over 11 minutes.

Post race thoughts
I was thinking at this time, just get to Marg, she's going to ring that bell, she's going to yell at me. But, I do love this race, it's a staple in my calendar.

Next stop NCM. My redemption...my Spiny Medal..my PRECIOUS!! :twisted:


Damn straight we were screaming at/for you. I told you it was gonna happen.
The bell will be back at NCM... your precious will be spinny and awesome and yours.

11 minute PB.... beyond awesome. 8)

I was really glad I caught you before you got into the starting corral. Congrats again!
Chilly 1/2 - March 4
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby AirForceRunner » Sun Apr 18, 2010 9:13 pm

Speechless....you've been sandbaggin'.
That is CRAZEEEEE fast!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby chunkymonkeymelonhed » Sun Apr 18, 2010 9:26 pm

Lorne,

Congrats on a crazy fast race!! WOW :shock: Smashed that PB!
You have put in the hard work and will continue to see great results I am sure.

WELL DONE.
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Tarsals » Sun Apr 18, 2010 9:47 pm

Great job! You took of at an amazing pace and kept dropping it into another gear. What a way to return from a half marathon hiatus.
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby UltraQueenga » Sun Apr 18, 2010 9:48 pm

Impressive race! Good training and focus during the race pays off! Congrats on a great performance!!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby QuickChick » Sun Apr 18, 2010 9:51 pm

Geez, that is fantastic, Lorne. FANTASTIC. From your training I knew you'd be fast- I think I can run 1:40 on a good day soon, and you've been running way faster than anything I had been doing. I was so happy to see how far under 1:35 you were!! I hope this is going to change how you race NCM... hello 3:20? 3:25? :D
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby VeloCarrie » Sun Apr 18, 2010 9:53 pm

Holy **** Lorne! That's Speedy!
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Re: mcshame smokin' in the rain @ Montreal 21k

Postby mcshame » Sun Apr 18, 2010 10:03 pm

QuickChick wrote:Geez, that is fantastic, Lorne. FANTASTIC. From your training I knew you'd be fast- I think I can run 1:40 on a good day soon, and you've been running way faster than anything I had been doing. I was so happy to see how far under 1:35 you were!! I hope this is going to change how you race NCM... hello 3:20? 3:25? :D


I definitely need to consider this...but it seems a little crazy. Having a 3:52, a 3:40 would be great, a 3:30 would be awesome, a sub 3:30 or BQ attempt?! :help: My head isn't there yet...I knew this 1/2M was going to make trouble :)

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Half-Mary » Sun Apr 18, 2010 10:09 pm

Congrats on the great results!

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Re: mcshame smokin' in the rain @ Montreal 21k

Postby Robbie-T » Sun Apr 18, 2010 10:15 pm

Very solid race man!!
Don't take this the wrong way but I didn't think you had it in yah, I'm very glad to be proven wrong, now I think you can go sub 1:30.
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