BQ Falls in Niagara
- mcshame
- Sylvia Ruegger
- Posts: 8480
- Joined: Fri Oct 13, 2006 12:05 pm
- Location: St-Lazare, Quebec
- Contact:
BQ Falls in Niagara
Event: Niagara International Marathon - October 24, 2010
Background
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.
Goal
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 goal...to BQ or BUST.
Pre-Race
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.
Race
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 I'm hopeless! In the 4:34-4:38 range. I honestly tried to get it in control by 17k . 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!!
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
mcshame, over and out
Background
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.
Goal
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 goal...to BQ or BUST.
Pre-Race
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.
Race
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 I'm hopeless! In the 4:34-4:38 range. I honestly tried to get it in control by 17k . 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!!
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
mcshame, over and out
Last edited by mcshame on Wed Nov 24, 2010 10:15 pm, edited 5 times in total.
- orleansrunner1962
- Jerome Drayton
- Posts: 7583
- Joined: Tue Oct 07, 2008 8:12 pm
- Location: Orleans, ON
Re: BQ Falls in Niagara
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!!
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
Re: BQ Falls in Niagara
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 !!!
I have, however, pitty your poor DW, for having to live the next 18 months with you, as you build up for Boston 2012 !!!
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: BQ Falls in Niagara
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!!
Excellent report, excellent result!
You were relentless in working for your goal. CONGRATULATIONS!!
http://connect.garmin.com/profile/trixiee14
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: BQ Falls in Niagara
Great job. Too bad I missed meeting you on the bus or at the Art Gallary. Great race and pictures at the end.
Re: BQ Falls in Niagara
Congrats on the great result!
[b]2016 Races:[b]
January - Richmond Road Races 10 km 41:06
March - St Patrick's Day 10 km 41:31
April - Minto Run for Reach half-marathon 1:28:56
May - Sporting Life 10 km - 41:10
May - Ottawa Marathon - 3:26:37
September - Army Run
My running blog: http://www.thecourageoflungs.com
January - Richmond Road Races 10 km 41:06
March - St Patrick's Day 10 km 41:31
April - Minto Run for Reach half-marathon 1:28:56
May - Sporting Life 10 km - 41:10
May - Ottawa Marathon - 3:26:37
September - Army Run
My running blog: http://www.thecourageoflungs.com
- scrumhalfgirl
- Lynn Williams
- Posts: 19368
- Joined: Sun Oct 08, 2006 11:50 am
- Location: Ottawa
Re: BQ Falls in Niagara
love love love it! congratulations!!!
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
Re: BQ Falls in Niagara
Nicely done, Lorne. Your efforts and commitment shone through for you! Huge congratulations!!!!!
Treat a child as though she already is the person she's capable of becoming. - Haim Ginott
Keep going. Never give up. - Spencer Dolling
Run like hell, feel like hell, look like hell! - Nick
It's not having what you want, it's wanting what you have. - Cheryl Crow
Keep going. Never give up. - Spencer Dolling
Run like hell, feel like hell, look like hell! - Nick
It's not having what you want, it's wanting what you have. - Cheryl Crow
- militarybrat
- Johnny Miles
- Posts: 193
- Joined: Sat Apr 24, 2010 10:33 am
- Location: Barrie, Ontario
Re: BQ Falls in Niagara
Wow, wow, wow! Couldn't wait to read this Race Report! You're gonna love Boston, Lorne!
Huge Congratulations!!!
Sylvie
Huge Congratulations!!!
Sylvie
2010 Goals:
stay injury free...
Toronto Goodlife Marathon
stay injury free...
Toronto Goodlife Marathon
Re: BQ Falls in Niagara
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!
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright
"Everywhere is walking distance if you have enough time." - Steven Wright
Re: BQ Falls in Niagara
Great race!
I love the picture of the guy beside you airplaning in to the finish line!
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.
Re: BQ Falls in Niagara
Very nicely done. For some reason, the first BQ tends to be a squeaker and that's part of what makes it so special.
Re: BQ Falls in Niagara
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.
Lisa
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.
Lisa
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.
Introducing 2017
GoodLife Half Marathon.
TBD
Introducing 2017
GoodLife Half Marathon.
TBD
Re: BQ Falls in Niagara
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
- Robinandamelia
- Jerome Drayton
- Posts: 5044
- Joined: Sat Feb 28, 2009 7:31 am
- Location: Bradford, Ontario
- Contact:
Re: BQ Falls in Niagara
Congratulations you did awesome!
Re: BQ Falls in Niagara
Congratulations, Lorne! You worked hard for this, and I'm very happy that you achieved it!
Life is short. Stop whining!!- Jwolf
Re: BQ Falls in Niagara
WOW, wow, and wow. You did great. Congratulations on a super year of running and reaching goals you could only dream of.
BQ Baby!!!
BQ Baby!!!
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: BQ Falls in Niagara
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.
-Ron Burgandy
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.
-Ron Burgandy
Re: BQ Falls in Niagara
I love it!!! Huge congrats! I am so impressed.
sushi for carb loading, eh? I should try that!
sushi for carb loading, eh? I should try that!
- Robbie-T
- Jerome Drayton
- Posts: 6340
- Joined: Mon Aug 08, 2005 11:44 am
- Location: Awesome World
- Contact:
Re: BQ Falls in Niagara
Awesome! I'm very happy for you, with hard work comes BIG rewards, Congratulations.
Mississauga Marathon - 2:52
Around the Bay - 1:58
Click>> Race History
ItsMyRun.com
"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
Around the Bay - 1:58
Click>> Race History
ItsMyRun.com
"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
Re: BQ Falls in Niagara
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. It was a pleasure to have you stay with us Lorne, you're welocme any time.
- Tred Miller
- Bruce Kidd
- Posts: 783
- Joined: Thu Jan 26, 2006 10:44 pm
- Location: Montreal, Qc
Re: BQ Falls in Niagara
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.
Re: BQ Falls in Niagara
As my coach would no doubt say:
You did the work, you got what you deserved.
Congrats Lorne. Well done.
You did the work, you got what you deserved.
Congrats Lorne. Well done.
Re: BQ Falls in Niagara
congrats! great writing too!
2012 Bread and Honey 5k: 27:30
2012 Harry Rosen 8k: 45:20
2012 SL10k: 52:55
2013 Army Run: 1:58:49
2011 Midsummer's Night Run 15k: 1:35:17
2013 ATB 30k - Coming up!
2011 Scotia TWM Full: UGH! I'll post my next one
- canalrunner
- Bill Crothers
- Posts: 1422
- Joined: Tue Jun 17, 2008 12:59 pm
- Location: Ottawa
Re: BQ Falls in Niagara
Well-deserved success. You did the time in training to get the time in the race. Attaboy.
The longest journey begins with a single step.
2016 Races
May: Ottawa Marathon
2016 Races
May: Ottawa Marathon
Who is online
Users browsing this forum: No registered users and 8 guests