Vroom Vroom Vaudreuil Vadrouille

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mcshame
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Vroom Vroom Vaudreuil Vadrouille

Postby mcshame » Sun Sep 19, 2010 9:44 pm

Event: La Grande Vadouille - 10k, September 19, 2010

Background:
Had not run a 10k since Rattle me Bones in 2008. This 10k is part of my Marathon training plan in it's 15th week with 5 weeks remaining until the Niagara Marathon. Left calf has been funky lately and I have not done 2 interval training sessions per my plan but have done all the tempos.

Goal

My Half Marathon time of 1:32 says I can run a 10k in 41:41 @ 4:10 pace. This 10k result (and 1/2 marathon result) also points to a 3:15 BQ marathon time. So the hand is dealt, 4:10 pace and give whatever I have left in the last 2-3k for a 41:XX or a whisper goal in the 40:XX. I would not be pleased with a 42:XX.

Race
This race set-up is filled with loops. 2 short loops around the start gate, then 2 large loops of slightly less than 5k. The good news is on the 2nd loop you know what to expect, the bad news is that you know what to expect.

First 5-6k, very strong. I lined up near the front and got caught up in the excitement and was running sub 4:00 pace for a bit. I was sub 4:10 for the 1st half for sure. Then it started getting hard. 2 guys were in front of me and I focused to keep up with them as I was determined to pass then in the last k or so. Only once at 9k I got close but they were not going to let that happen and I lost hold of them. I did everything I could to hold a 4:10 pace. My Garmin gave me 10k 200m prior to the finish line, cursed but kept going. This meant that my Garmin lied about my pace AGAIN!

Crossed the line strong at 41:34, 4:10 pace bang on. 16/49 in men's 40-49 (33%) and 38/157 in gender (24%). It was a tough field. This is a 2m7s PB.

My son (9) ran a 1k in 5:00 flat and my daughter (7) ran it in 5:42. They really enjoyed themselves, we all did.

Post race thoughts

I did exactly what I targeted to do, no more, no less. I am very pleased to see that my 10k and 1/2 marathon are perfectly aligned and are pointing to a 3:15 marathon. Considering I did nothing to train for a 10k except marathon training with little speed work, this is a good sign. This is the 1st time I have ever held a 4:10 (or lower) pace, I've never even done intervals at that pace before. I do have some concerns on the BQ because of this result, but I'll speak to it more in my Journal. I'm 3/3 on my PBs this year, just need to add a 4th to the picture.

Zoomphoto was at the race, so some good pictures to come. Here are some taken by my wife. At the end, there was a short 3in high heel race for Breast Cancer. It was hilarious and no casualties!

Boy, got my game face on, this is what it looks like from now until Niagara
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Start of race video
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Passing by
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Feet off the ground in this shot
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Blurry pass bye video
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Feeling good with the PB
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Boys waiting for dad to run by
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A banana with my youngest
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You gonna eat that?
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Family racing, PBs all around, good times!
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3" heel race for Breast Cancer, no casualties!
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Video of 3" heel race
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Last edited by mcshame on Sat Sep 25, 2010 6:44 am, edited 6 times in total.

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casual-runner
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby casual-runner » Sun Sep 19, 2010 10:10 pm

Congratulations :clap: :clap: Fantastic season so far. Good Luck in Niagara!
My race log: http://itsmyrun.com
My training log: http://runningahead.com


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mcshame
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby mcshame » Sun Sep 19, 2010 10:57 pm

Pictures and Videos added to original post

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby Double Bellybuster » Mon Sep 20, 2010 4:56 am

Great Job Lorne!
I am fortunate to have Running Free as a sponsor. I like to keep silly stats and maps of my Daily Neighbourhood Tours, Races and Marathons run in a Silly Yellow Shirt.

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby RayMan » Mon Sep 20, 2010 10:13 am

Looks great, buddy! Believe it!

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby Doonst » Mon Sep 20, 2010 10:24 am

Finally smiling after the race, all business during. You are right on track, you go Lorne.
next up:


This broken wing will fly again
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This blackbird's mute gonna sing again
One fine day

So all you sinners come out
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby JSmitty » Mon Sep 20, 2010 10:36 am

Yay Lorne.
Nice PB, pictures great, kids looking awesome.
You have slimmed down nicely, speedy.
Cheers,
Jill

Ongoing plan :To start running, continue with eating habits, positive outlook.
OTTAWA HALF 2014

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby scrumhalfgirl » Mon Sep 20, 2010 10:53 am

way to go! all your hard work is paying off!
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby Joe Dwarf » Mon Sep 20, 2010 10:55 am

Why weren't you in the 3" heels race? That would have been awesome!

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby HCcD » Mon Sep 20, 2010 10:57 am

Looking strong, dude ... next step, Niagra Marathon .... :twisted: :twisted:
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby mas_runner » Mon Sep 20, 2010 11:05 am

Great race, can't wait to read about the Niagara Marathon, looks like you are well on your way, keep up the hard work!!!
PBs
5th Sep 2015 - Run Ottawa free 5km - 21:05
21st Jun 2015 - UR 4 Men's Cancers 10km - 45:45
16th Jun 2013 - UR 4 Men's Cancers 15km - 1:11:44
16th Apr 2016 - MEC 10 miler - 1:20:21
12th Apr 2015 - EY R4R Half Marathon - 1:41:15
26th May 2013 - Ottawa Marathon - 3:43:51

2017 races - coming up
7th May - Defi Entreprise 10km
28th May - Ottawa Half Marathon
17th Sep - Army Run Half Marathon

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby mcshame » Mon Sep 20, 2010 11:06 am

Joe Dwarf wrote:Why weren't you in the 3" heels race? That would have been awesome!


lol, and risk an injury?! I couldn't believe it was possible to run in those heels, the ladies were amazing. Guys, with their lack of experience would get killed in some of those heels! :shock:

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby Miss*Smiles » Mon Sep 20, 2010 12:05 pm

Loved the 3" heel race video!! :lol:

way to go Lorne! Your family looks beautiful :D
PBs abundent in your sig. line - woo hoo!
keep it up!!
:dance:
When your legs get tired, run with your heart.

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby दिवंगत » Mon Sep 20, 2010 12:27 pm

Great race and report Lorne. As I said in my reply in your journal; you've got it, now you need to Believe!

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La
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby La » Mon Sep 20, 2010 1:44 pm

mcshame wrote:
Joe Dwarf wrote:Why weren't you in the 3" heels race? That would have been awesome!


lol, and risk an injury?! I couldn't believe it was possible to run in those heels, the ladies were amazing. Guys, with their lack of experience would get killed in some of those heels! :shock:

Talk to MrBond about that! :lol:
viewtopic.php?f=28&t=39803
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby kpoire » Mon Sep 20, 2010 1:53 pm

Looking strong, Lorne. Love that first pic - a game face at its best. Congrats on the PB. Nice runnin' by the kidlets as well.

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby mcshame » Mon Sep 20, 2010 3:00 pm

La wrote:
mcshame wrote:
Joe Dwarf wrote:Why weren't you in the 3" heels race? That would have been awesome!


lol, and risk an injury?! I couldn't believe it was possible to run in those heels, the ladies were amazing. Guys, with their lack of experience would get killed in some of those heels! :shock:

Talk to MrBond about that! :lol:
viewtopic.php?f=28&t=39803


Clearly, I made the right choice! :lol:

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby orleansrunner1962 » Mon Sep 20, 2010 4:29 pm

Great race -- NICE PB! Niagara will be that 4th PB! :D
2014:
Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
Sept - Army HM
Sept/Oct - 50 miler
Oct - Pace Bunny - Toronto Scotia Waterfront
Dec - Reggae Marathon in Jamaica

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Re: Vroom Vroom Vaudreuil Vadrouille

Postby chunkymonkeymelonhed » Mon Sep 20, 2010 7:20 pm

Congrats Lorne. Fabulous result.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE :dance:
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby turd ferguson » Tue Sep 21, 2010 12:01 am

Great job Lorne - great job on a huge pb
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby mcshame » Tue Sep 21, 2010 6:58 am

Zoom Photo got some nice shots

Image
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La
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby La » Tue Sep 21, 2010 7:53 am

You can always count on Zoom to get photos with both feet off the ground! :)
"Maybe I will be my own inspiration." - UltraMonk (Laura)
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Re: Vroom Vroom Vaudreuil Vadrouille

Postby Habs4ever » Sat Sep 25, 2010 1:02 am

Super great race Lorne. Love that very first picture, game.face.is.on.
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