mcshame smokin' in the rain @ Montreal 21k
- mcshame
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mcshame smokin' in the rain @ Montreal 21k
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 ) 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.
Next stop NCM. My redemption...my Spinny Medal..my PRECIOUS!!
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 ) 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.
Next stop NCM. My redemption...my Spinny Medal..my PRECIOUS!!
Last edited by mcshame on Fri Apr 23, 2010 8:16 am, edited 3 times in total.
Re: mcshame smokin' in the rain @ Montreal 21k
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!!
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!!
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"Princess" J0-JO...The Awesome Running Machine.
"a precious, unique and quirky individual"...definition given by a Toronto Cop
An Ever Loyal and Devoted Official Doonst Fan.
"In the midst of winter, I finally learned that there was in me an invincible summer" -Albert Camus
"Keep Going. Never Give Up." Spencer
Re: mcshame smokin' in the rain @ Montreal 21k
Well done! Great report, too.
The road to hell is paved. Run trails.
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Re: mcshame smokin' in the rain @ Montreal 21k
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:
This broken wing will fly again
One fine day
This blackbird's mute gonna sing again
One fine day
So all you sinners come out
And all you drunkards crawl out
Come into the light of one fine day
This broken wing will fly again
One fine day
This blackbird's mute gonna sing again
One fine day
So all you sinners come out
And all you drunkards crawl out
Come into the light of one fine day
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Re: mcshame smokin' in the rain @ Montreal 21k
mcshame wrote:Next stop NCM. My redemption...my Spiny Medal..my PRECIOUS!!
Way to go Lorne! Totally smoked that course. I can't wait for your marathon at NCM.
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Re: mcshame smokin' in the rain @ Montreal 21k
Rock on! Nice seeing you this morning!
Fortes Fortuna Juvat!
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Never really ready but always ready!
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Re: mcshame smokin' in the rain @ Montreal 21k
GREAT JOB!!!!! In effect, you did follow your race strategy by making the first half slower than the second.
Plan for 2017:
END-SURE 25k...done! 2:30:23
Spruce Woods Ultra volunteering...done!
Kettle Moraine 100
Western States 100 crewing
Falcon Fatass 50k
Superior 100
END-SURE 25k...done! 2:30:23
Spruce Woods Ultra volunteering...done!
Kettle Moraine 100
Western States 100 crewing
Falcon Fatass 50k
Superior 100
Re: mcshame smokin' in the rain @ Montreal 21k
Totally awesome report! Yeah Lorne! SSSSSSSSSSSSSmokin'!
See you in Ottawa!
See you in Ottawa!
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Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Why fit in when you were born to stand out?
~ Dr. Suess~
Life is short. Drink the good wine first!
Re: mcshame smokin' in the rain @ Montreal 21k
Not just smokin' but on fire.
Superb pacing and attitude... you nailed it today!
Superb pacing and attitude... you nailed it today!
Re: mcshame smokin' in the rain @ Montreal 21k
That was a wicked race you did! I can't wait to see what happens in a couple weeks in Ottawa.
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Re: mcshame smokin' in the rain @ Montreal 21k
GREAT to see your hard training pay off -- well done!
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
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: mcshame smokin' in the rain @ Montreal 21k
now THAT'S what I call a PB!!! way to go! all those oh-dark-thirty mornings are paying off.
Jesse's 2017 Plans
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
April - Boston Marathon
May - Sporting Life Ottawa 10K
May - Ottawa Half Marathon
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Re: mcshame smokin' in the rain @ Montreal 21k
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.
A workout is a series of exercises which help convert fats, sugars, and starches into aches, pains, and cramps. ~Author Unknown
5K Endurance D.D.O. 33:08 Aug.13 2008
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Rattle Me Bones 10K 1:06:55 - Oct.26 2008
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PEC team Challenge Leg 3 - Oct.5 2008
Rattle Me Bones 10K 1:06:55 - Oct.26 2008
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Re: mcshame smokin' in the rain @ Montreal 21k
AWESOME race Lorne!
Can't wait to see what you do for a Spinny Medal
Can't wait to see what you do for a Spinny Medal
Colleen
Iron Sherpa Travel - Triathlete and Travel Agent!
Curious what I am up to? https://www.strava.com/athletes/5493183
Iron Sherpa Travel - Triathlete and Travel Agent!
Curious what I am up to? https://www.strava.com/athletes/5493183
Re: mcshame smokin' in the rain @ Montreal 21k
Excellent report and superb race. Congratulations.
I wanna live like there's no tomorrow
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Love, like I'm on borrowed time
It's good to be alive, yeah....Jason Gray
Running is a conversation with your body. Sometimes you listen and sometimes you tell it to stop whining and do something. - Ian
Re: mcshame smokin' in the rain @ Montreal 21k
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 ) 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!!
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.
I was really glad I caught you before you got into the starting corral. Congrats again!
Chilly 1/2 - March 4
Montreal 1/2 - April 29
NCM 1/2 - May 27
Manitoba 1/2 - June 17
Army 1/2 - Sept
Montreal 1/2 - April 29
NCM 1/2 - May 27
Manitoba 1/2 - June 17
Army 1/2 - Sept
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Re: mcshame smokin' in the rain @ Montreal 21k
Speechless....you've been sandbaggin'.
That is CRAZEEEEE fast!
That is CRAZEEEEE fast!
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Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)
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2011 Wishlist
Sulphur Springs 50 miler
Dirty Girls 12 hr night run
Haliburton 100 miler (gulp!)
"Try the meditation of the trail, just walk along looking at the trail at your feet and don't look about and just fall into a trance as the ground zips by..."
-Jack Kerouac
"I am no longer a runner, I am now a father who runs. I will let the running come to me and I will make the most of every km I am fortunate enough to receive."
-Smack
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Re: mcshame smokin' in the rain @ Montreal 21k
Lorne,
Congrats on a crazy fast race!! WOW Smashed that PB!
You have put in the hard work and will continue to see great results I am sure.
WELL DONE.
Congrats on a crazy fast race!! WOW Smashed that PB!
You have put in the hard work and will continue to see great results I am sure.
WELL DONE.
On the books for 2017:
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
50th Birthday!!
Boston Marathon- April 17th what a day- DREAM COME TRUE
Run for Water 10K- May 28th
Scotia Half - June 25th
Trail River Run half marathon- Sept. 30- CANCELLED
MEC 10K Race 10- Nov. 5
Re: mcshame smokin' in the rain @ Montreal 21k
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.
Okanagan 10k Oct 2010 - 42:37
Last Chance Half Nov 2010 - 1:32:18
ATB 2010 - 2:27:55
Victoria Marathon Nov 2009 - 3:42:38
Last Chance Half Nov 2010 - 1:32:18
ATB 2010 - 2:27:55
Victoria Marathon Nov 2009 - 3:42:38
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Re: mcshame smokin' in the rain @ Montreal 21k
Impressive race! Good training and focus during the race pays off! Congrats on a great performance!!
Ultrarunner again
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Re: mcshame smokin' in the rain @ Montreal 21k
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?
"Don’t let negativity rent space in your brain for free. That is how you become a badass…by excavating her from inside you. You don’t have to become someone else. You need to identify the effing awesome parts of you that are your tools to work with, and maximize those." -Lauren Fleshman
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Re: mcshame smokin' in the rain @ Montreal 21k
Running is cheaper than therapy and I need a lot of therapy.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
I solemnly swear that I'm up to no good. ~Harry Potter
Get off the friggin' assfalt and run dirt. ~Strider
What doesn't kill me will only make me stronger.
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Re: mcshame smokin' in the rain @ Montreal 21k
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?
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?! My head isn't there yet...I knew this 1/2M was going to make trouble
Re: mcshame smokin' in the rain @ Montreal 21k
Congrats on the great results!
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Re: mcshame smokin' in the rain @ Montreal 21k
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.
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.
Mississauga Marathon - 2:52
Around the Bay - 1:58
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Around the Bay - 1:58
Click>> Race History
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"If I'm running, it will be a good run" - Robbie-T
"I just hope that people look at it and say, 'Hey if this yahoo can do it, then I can do it too.' That'd be cool if people thought that. It's just a matter of putting the miles in and working. It's not so much how much talent you have. I hope." - Brian Sell.
"To give anything less than your best is to sacrifice the Gift." - Pre
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