BQ Falls in Niagara

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Sylvia Ruegger
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BQ Falls in Niagara

Postby mcshame » Sun Oct 24, 2010 11:47 pm

Event: Niagara International Marathon - October 24, 2010


After a breakthru marathon in Ottawa with nearly a 24min PB of 3:28, I set my sights on Boston. Since I was turning 40 in November of this year, I required a 3:20:59 to qualify for Boston. I started another 18 week training program with increased mileage and speedwork.


Although I toyed with the idea of a 3:15 to qualify as a 39 year old, I abandoned the idea. 4:40 was the target pace for a projected 3:17 and hoping to hold it together for the 3:20 and resist the fade the best that I could. There was no whisper goal, 3rd goal...only one BQ or BUST.

Mark drove me to the race in the morning (he and his family are just fantastic hosts!) to catch the 07:00 bus to Buffalo. We stayed in the art museum, just a great setup to chill prior to the race. I was well hydrated and had pasta 2 days out and sushi the night prior (my new carb loading staple!). National anthems and the cannon went off! Now that's the way to do it!! Ottawa, take note.

2 loops around the block to start in Buffalo, didn't find this a very motivating start. Settled into a pace after this, and of course...too fast :wink: I'm hopeless! In the 4:34-4:38 range. I honestly tried to get it in control by 17k :roll:. I think the issue was the pack in front of me. They were pulling away and I had to keep checking myself NOT to follow. But in the end, anyone I saw, I caught them (more on that later).

Honesty, it wasn't feeling easy to keep the 4:40 (well faster...) pace. I was beginning to have doubts, but I kept the pace. The bridge crossing was not an issue at all, a very easy bridge within the 1st 10km. Crossed over to Canada and a back and forth at Fort Erie, again, not my favorite to backtrack.

Until 30k, I was maintaining pretty much a 4:40 pace. But it was getting hard, really hard. I knew that I really needed to keep the pace in the 4:40-4:45 for the 3:20. I already did well for 30k, so 4:45 was not going to kill me. That's what happened until 34k, then it was moving up to 4:50 from 35-37k. I took 6 gels during this race every 30 minutes. At 3:00 at the water station I walked to take my last gel and drink water and promised myself there was no more walking until the end (5:27).At around 38k, my right calf seized and I nearly fell over. Oh, God I thought, not again! But it was gone and I was too close. This time I did not give in to it, I keep trying to keep the pace sub 5:00 and I did with change. And the last 1k was at 4:40 with both my calves twitching and threatening to take me down. I was talking to myself, talking to my calves, explaining to the whole body that I didn't do all this training to miss by minutes. Dammit, we were going to finish this thing, so get with the program. Approaching the finish, my legs were really pissed at me and I did everything to not give in and fall over.

And the moral of this story is I didn't. And because I didn't, I am now a Boston Qualifier. 3:19:49, a PB of 8m29s

Post Race
At the half point, I was in the 132 position. At the finish, I was 73. I gained 59 positions. Nearly every person I saw near the start of the 1st half, I took down. Red guy, orange guy, blue Gatorade guy...

Men 35 - 39 Cat 16/91 - 17% Men 65/613 10.6%

Mark took some great photo's of me on approach. It shows the pain and elation of running the race of your dreams. I achieved a goal that I NEVER could have dreamed 5 years ago, even 2 years ago or at the start of this year. I can tell you in all sincerity, you can achieve great things when you truly commit yourself.

I am a Boston Qualifier. You should have heard me roar!! :twisted:

I want to thank Mark and his lovely family for allowing me to invade their home this weekend. I am so grateful for your hospitality. I would also like to express gratitude to my wife; without her, this would never have been possible. She has been so supportive of my running obsession and we found a way to balance it in our family routine. Love you lots.

Now, as for this dog picture Mark posted...There were some others with pain that did not have my tongue out. I have a feeling there will be a real keeper finishing shot from the race photographers, I can't wait to see my face...

The dog

Serious pain and hunger for the finish

Ohh, would you look at that clock...can't wait to see my face when the race photos come out!

The Medal

And, of course the BQers 8)

mcshame, over and out
Last edited by mcshame on Wed Nov 24, 2010 10:15 pm, edited 5 times in total.

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Jerome Drayton
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Re: BQ Falls in Niagara

Postby orleansrunner1962 » Mon Oct 25, 2010 4:40 am

Lorne, so very, very thrilled for you -- you must be on Cloud 9 right now.... well done and great report!!!! I love how you picked those guys off, one by one...... great conversation with the calves too!! :D
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Donovan Bailey
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Re: BQ Falls in Niagara

Postby HCcD » Mon Oct 25, 2010 4:48 am

Congratulations, on a great race, pb and, of course, BQ, Lorne ... What an amazing comeback season you've had, after a year of recovery the past year and change ...

I have, however, pitty your poor DW, for having to live the next 18 months with you, as you build up for Boston 2012 !!! :twisted: :twisted: :lol: :wink: :shifty:
Race Results: ... unner=HCiD

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Re: BQ Falls in Niagara

Postby trixiee » Mon Oct 25, 2010 4:59 am

Geez! My calves were beginning to seize up just reading your report!
Excellent report, excellent result!
You were relentless in working for your goal. CONGRATULATIONS!!

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Tom Longboat
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Re: BQ Falls in Niagara

Postby cbaker1 » Mon Oct 25, 2010 6:12 am

Great job. Too bad I missed meeting you on the bus or at the Art Gallary. Great race and pictures at the end.

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Bill Crothers
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Re: BQ Falls in Niagara

Postby Pat29 » Mon Oct 25, 2010 6:21 am

Congrats on the great result!
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Lynn Williams
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Re: BQ Falls in Niagara

Postby scrumhalfgirl » Mon Oct 25, 2010 6:27 am

love love love it! congratulations!!!
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Jerome Drayton
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Re: BQ Falls in Niagara

Postby a-slow-5 » Mon Oct 25, 2010 6:30 am

Nicely done, Lorne. Your efforts and commitment shone through for you! Huge congratulations!!!!!
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Re: BQ Falls in Niagara

Postby militarybrat » Mon Oct 25, 2010 6:52 am

Wow, wow, wow! Couldn't wait to read this Race Report! You're gonna love Boston, Lorne!

Huge Congratulations!!!

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Kevin Sullivan
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Re: BQ Falls in Niagara

Postby La » Mon Oct 25, 2010 7:04 am

BQshame wrote:And the last 1k was at 4:40 with both my calves twitching and threatening to take me down. I was talking to myself, talking to my calves, explaining to the whole body that I didn't do all this training to miss by minutes. Dammit, we were going to finish this thing, so get with the program. Approaching the finish, my legs were really pissed at me and I did everything to not give in and fall over.

Love this!

Congrats, Lorne! This was well-earned. You've come such a long way in the last few years from that heartbreaking DNF to a Boston Qualifier!
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Bill Crothers
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Re: BQ Falls in Niagara

Postby erinmcd » Mon Oct 25, 2010 7:10 am

Great race!
I love the picture of the guy beside you airplaning in to the finish line!
Keep on rolling, just a mile to go. Keep on rolling my old buddy, you're moving much too slow.

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Jerome Drayton
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Re: BQ Falls in Niagara

Postby ian » Mon Oct 25, 2010 7:21 am

Very nicely done. For some reason, the first BQ tends to be a squeaker and that's part of what makes it so special.

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Re: BQ Falls in Niagara

Postby purdy65 » Mon Oct 25, 2010 7:49 am

Huge Congratulations Lorne!

I was thinking about you during the race, and hoped you were having a good one!

That is an amazing progression in your performance!

Love the report.

It's not the size of the dog in the's the size of the fight in the dog! 11K Marker post - 2010 ATB.

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Jerome Drayton
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Re: BQ Falls in Niagara

Postby gnu » Mon Oct 25, 2010 7:52 am

CONGRATULATIONS!! I was about 100m from the finish, but sadly I did not make it until about 1:30, so I missed you by about 10 minutes - would have loved to have heard the roar :D

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Re: BQ Falls in Niagara

Postby Robinandamelia » Mon Oct 25, 2010 8:00 am

Congratulations you did awesome!

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Kevin Sullivan
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Re: BQ Falls in Niagara

Postby RA. » Mon Oct 25, 2010 8:34 am

Congratulations, Lorne! You worked hard for this, and I'm very happy that you achieved it!
Life is short. Stop whining!!- Jwolf

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Kevin Sullivan
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Re: BQ Falls in Niagara

Postby Habs4ever » Mon Oct 25, 2010 8:41 am

WOW, wow, and wow. You did great. Congratulations on a super year of running and reaching goals you could only dream of.
BQ Baby!!! :dance:
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Re: BQ Falls in Niagara

Postby Lightning » Mon Oct 25, 2010 8:47 am

What a race!!!! You figured out the secret of not giving in, during training and racing. Simply amazing!!!! Very happy for you. Glad you mentioned your wife's support; nobody makes it to Boston without a strong support system and you certainly have that. Way to go, Lorne!!!!
Lightning :)

We're going to try this new thing called jogging. Or maybe it's yogging-with a silent "j". Apparently you just run for an extended period of time. It's supposed to be wild.

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Re: BQ Falls in Niagara

Postby anners » Mon Oct 25, 2010 8:51 am

I love it!!! Huge congrats! I am so impressed.

sushi for carb loading, eh? I should try that!

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Re: BQ Falls in Niagara

Postby Robbie-T » Mon Oct 25, 2010 9:01 am

Awesome! I'm very happy for you, with hard work comes BIG rewards, Congratulations.
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Re: BQ Falls in Niagara

Postby दिवंगत » Mon Oct 25, 2010 9:07 am

Awesome. It was a privalage to have been there to see you do it and to see the look in your eyes when we met up right at the finish. Awesome. 8) It was a pleasure to have you stay with us Lorne, you're welocme any time.

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Re: BQ Falls in Niagara

Postby Tred Miller » Mon Oct 25, 2010 9:11 am

Well done Lorne. It's been one PB after another this year. Way to cap it all off with the BQ.
Live to Run; Run to Live.

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Abby Hoffman
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Re: BQ Falls in Niagara

Postby Ironboy » Mon Oct 25, 2010 9:14 am

As my coach would no doubt say:

You did the work, you got what you deserved.

Congrats Lorne. Well done.

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Bruce Kidd
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Re: BQ Falls in Niagara

Postby phorunner » Mon Oct 25, 2010 9:16 am

congrats! great writing too!

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Bill Crothers
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Re: BQ Falls in Niagara

Postby canalrunner » Mon Oct 25, 2010 9:17 am

Well-deserved success. You did the time in training to get the time in the race. Attaboy.
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