| Author |
Topic: Montreal's "ready for summer" runners |
lifeany
Cool Runner |
 posted Apr-28-2007 11:56 AM
  
Well it was another 5k training for me today. I did it in 45 min (1 min more than last time). It was actually a lot better than I expected because it was my first run without music. And it went extremely well, I did not have any moment where I said to myself : "Men, I need music right now". 2 weeks left before the real 5k. Wow it's getting closer! Have a nice week-end! Any  ------------------
There is nothing you can't see yourself doing.
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Silly Sally
Cool Runner |
posted Apr-28-2007 01:19 PM
Ralf: Yes, bring water .. I can't believe no water stations before 6k. That is way too late. We will be waiting for you at the finish. Enjoy your race!  Lifeany: Good going ... who knows, you might end up liking running more without music, like me ... on second thought, if I listened to music, then I wouldn't have to listen to myself go on and on and on in my head ... hmmm ... Hey CR folks, Geoff and I will be running a 25k run tomorrow ... anyone feel like joining us? We should be at the base of the mountain on Parc at 12:45. Up and around the loop and back down at a slowish comfy LSD pace. Depending on who wants to run, we might even do an extra loop or two at the top ... Anyone takers? Please respond on the board so that we know whether we will have company and have to be on time or not. It won't be a fast run since it will be the first time Geoff will be doing this distance, and the second longest run for me in the last 16 months. Have fun in the rain this weekend folks, hope it so we can have decent weather for running tomorrow. Sally ------------------
"Follow your bliss"
My Ironwoman Inklings
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dragonsrouges
Cool Runner |
posted Apr-28-2007 03:10 PM
quote:
Originally posted by Silly Sally:
WHAT!?! No snacks?  I couldn't do without the 3 snacks a day in between the meals!Sally p.s. Why am I always so hungry? It's not like I'm training much ...
I eat every hour and a half... that's 15 meals + numerous (way too many to count) snacks!
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grommit
Cool Runner |
posted Apr-28-2007 04:40 PM
.... go gettum ralfie!
.... df: you've got more than enuf on the go right now, personally i wouldn't stress too much about your running.....
.... irongoddess: why so late in the day?..... mollasses & me, will be on the mountain for the best part of the am.... but as you guys arrive we'll be on our way down wilderton.... heading home...very slowly.dinner @ pintxo was sublime.... you should go
yoyo's ain't gonna happen.... so it's an early night for me
today on the mountain was also sublime... cool misty and virtually nobody else... a tad over 4 for me ..... with 5 on the menu for tomorrow ... I feel a nap coming on.... later grommit
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Turtleboy
Cool Runner |
posted Apr-28-2007 04:58 PM
Best of luck Ralfm. Looking forward to the race report. SS: Already made plans to run tomorrow morning. Perhaps another time. TB
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Mercury1
Cool Runner |
posted Apr-28-2007 07:47 PM
I'll be thinking of you Ralf. Take all of the necessary protection for the heat, i.e. sunscreen, hat, goo, sunglasses (optional) and a technial maillot (tank top). Drink when thirsty. Don't force - drink and carry a couple of salt packages!!! Pop one in yourself if you seem to be sweating a lot. GOOD LUCK! Run smart.
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easygo
Member |
posted Apr-28-2007 09:42 PM
Hello everybody !
I'm happy to know that I am not alone in the not a good training week departement.
Did run a week and a half ago ! biked to work three times but it's not enough.
tomorrow can't go to the mountain got a orienteering race in the Bois de Liesse. I'm hoping that my navigation skills will be allright because my running skills are'nt.Good luck for those racing on Sunday and those doing long run. See ya easygo
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rolyone
Cool Runner |
posted Apr-29-2007 07:00 AM
quote:
Originally posted by easygo:
.Tomorrow can't go to the mountain got a orienteering race in the Bois de Liesse. I'm hoping that my navigation skills will be allright because my running skills are'nt.Good luck for those racing on Sunday and those doing long run
Bonne chance, Easygo, your running skills are quite good for the amount of running you do.
Good luck Ralph, if are'nt finished already. Roly
[This message has been edited by rolyone (edited Apr-29-2007).]
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RalfM
Cool Runner |
posted Apr-29-2007 12:52 PM
Many thanks for your wishes. I am back from the race and looking behind, I do not complain about the weather. Temperature had gone down during the night so that the air was not too warm when we started. In addition to this, there was a light breeze and about half of the course was shaded. Yes, it was still hot, but for those like me that prefer heat to cold it was ok. And from km six on there really were enough water stations (I did not count, but there might even have been more than announced) so that water was not an issue later in the race.Getting to the starting line however, turned out to be an issue. Since several major streets were closed for the race, public transport was not working properly. Luckily, I had left sufficiently early and in the end I still arrived half an hour before the start. At the beginning of the race, I took it easy and let things roll without pushing or slowing consciously (just following my nose). So, I was positively surprised when I arrived at the km 1 sign at 5'56", nearly exactly on my planned pace. I continued at this pace pretty well until about km 8, when my pace started to drop slightly. Still I managed to pass the 10km mark right on time at 59'58". For the next five km I really had to fight. My pace dropped slightly below 6'/km but I was able to stay close. Finally, about 15 km into the race, the energy gel, I had popped at km 10 kicked in and I was able to pick it up again. A bit later I gained another psychological advantage as a lot of runners slowed down and I could overtake them. At 19 km I was only 9 seconds behind my goal pace and I was feeling (relatively) good. Then, with only 1km to go, I nearly had an accident. At this point, we had to take a sharp right turn at an intersection with a traffic light. My mistake was that I stayed on the street while most runners were cutting the corner over the sidewalk. At the traffic light a couple had waited with bikes in their hands. Now these were really good law-abiding Germans. Although the road was closed for traffic, they had waited at the intersection until the traffic-light became green, and at that moment they started to walk (bikes still in hand) without looking left or right into the street right in front of me. Only by yelling, I made them stop at the last moment so that I could still circle them. Finally, I crossed the finish line at a chip time of 2:05:49. All in all, I am very content with my race. I knew that today was not a day for a new PB. But I managed to stay just below 6' per km and I did so with a very consistent pace and a slighty negative, nearly equal split.
So, I believe that I got what was possible for me today. After the race I took advantage of the free massage service (the free beer was there, but I didn't take one) and waited for the arrival of the winner of the full marathon. I hoped that this would be last years winner, whom I know personally, but later I learned that he didn't start because of an injury. Our medal monsters might be interested in another free service offered after the race: You could get your finish time engraved into your medal. And for the T-shirt lovers like me, there was a technical shirt from PUMA for every finisher. Enjoy your Sunday (luckily Tuesday is a holyday over here). Ralf
------------------
Follow your nose
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runningag
Cool Runner |
posted Apr-29-2007 01:03 PM
Hey Ralph. Congrats for a great race. You played it safe, that's the way to go!
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Df7
Cool Runner |
posted Apr-29-2007 01:29 PM
Congratulations Ralf ! Great race report, thank you for sharing... I could just picture you plowing into those cyclists..yikes ! 
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Turtleboy
Cool Runner |
posted Apr-29-2007 02:11 PM
Ralfm: Congratulations! Great race report and close call with the cyclists. Recover well.TB
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rolyone
Cool Runner |
posted Apr-29-2007 02:17 PM
Ralph, well done sounds like you paced it just right.4 hours on the mountain with Grommit. 4 loops of of the Grommt special. Just leave it to that boy to find the longest, steepest, muddiest, rockiest and hardest trails going up down and around the mountain. Not the longest I've been out but very tough run and I manage to survive, despite this being my 4 th day in a row running, oopsy. Gro what did you call today's run 4 hours of hill repeats. 2-3 days af rest for me. ZZZZZZZZZZ nap time. Then I'll crack open a nice cold one. Roly
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grommit
Cool Runner |
posted Apr-29-2007 02:19 PM
.... bravo ralfie !!! g ------------------
moi
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Silly Sally
Cool Runner |
posted Apr-29-2007 02:23 PM
Ralf: Congrats on the superb pacing. Sorry to hear about your near-crash - that could have been messy and painful. Sounds like you had good conditions and I am especially proud of the fact that you really listened to your body and enjoyed the run. Good work, we miss you, but all hugged you at the finish line!Roly: You monster, you! Good going with the training ... I'm crossing my fingers against injuries ... you're preparing well for your race ... As for me, soooo hard to run these days, feel lonely ... sniff, sniff ...Geoff cancelled out on me (too much work) so I'm still at home (doing my own work) and procrastinating. I am such a lazy marathon runner. Love to race, hate to train ... alright, have to kick my butt and go out, though it won't be the planned painful LSD ... UGH ... I feel ashamed Sally ------------------
"Follow your bliss"
My Ironwoman Inklings
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rolyone
Cool Runner |
posted Apr-29-2007 03:48 PM
quote:
Originally posted by Silly Sally:
Roly: You monster, you! Good going with the training ... I'm crossing my fingers against injuries ... you're preparing well for your race ...
Thanks SS, Training is going good and trust me I am very aware of signs of injury. But I must admit as tiring and challenging as these runs may be on the mountain trails I am more fatigued then banged up. If I had run this on pavement I would not be able to walk up stairs right now. I just ran up and down the stairs at home several times already and there ain't no problem. 4 weeks to Ottawa maybe you should do the half? And train properly for a later Marathon. Just my 2 cents. Roly
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Mercury1
Cool Runner |
posted Apr-29-2007 05:04 PM
Ralf......very solid indeed. Great work. No mention of any leg problems , so I guess that wasn't an issue for you-at least I hope not.Gro & Molasses- I don't know how you guys do it! I ran a measlytwo hours and was tying up at the end. Booooaring! Thank goodness for my MP3. Lachine to the Peel Basin, then home. Injuries came back to bite me in the butt. Tonight. I do some blading.
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grommit
Cool Runner |
posted Apr-29-2007 05:48 PM
quote:
Originally posted by rolyone:
4 hours on the mountain with Grommit. 4 loops of of the Grommt special. Just leave it to that boy to find the longest, steepest, muddiest, rockiest and hardest trails going up down and around the mountain. Not the longest I've been out but very tough run and I manage to survive, despite this being my 4 th day in a row running, oopsy. Gro what did you call today's run 4 hours of hill repeats. 2-3 days af rest for me. ZZZZZZZZZZ nap time. Then I'll crack open a nice cold one. Roly
enjoy the 2 or 3 days rest..... this is a cut back week for you let today's workout sink in..... don't spoil it by trying something macho and hurting yourself.... nothing more than 2hours next weekend ....... coz the weekend of 12-13th is where you peak with a brick of 6/3 loops [you can choose the order  ]..... pack a lunch! you'll need it..... and it's tapering from there on.....
Sally..... I'm sure you can find your way to the finish line even on zero training..... but why? 
Captain Mercury....... you should come join us and all your questions will be answered.... today's workout was pretty gentle.... we meander gently up & down the mountain, chatting, eating, mixing our pace.... walking the steep bits, and at the end of 4 hours we're tired & hungry.... but injury free! asphalt is for the birds .... spent the rest of the day walking the puppy, felt A1!! do I really have to work in the morning?... can't I get my mom to write a sick note and I'll go play in the park? the experiment needs to clean the pile of dirty sneakers blocking the back door!!!! grommit ------------------
moi
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Silly Sally
Cool Runner |
posted Apr-29-2007 11:15 PM
quote:
Originally posted by grommit:
Sally..... I'm sure you can find your way to the finish line even on zero training..... but why?
Actually, I don't know anymore. The shiny medal? Beating Roly's Ottawa time might be a better incentive, but I already did that when I ran Ottawa on 5 weeks training a few years ago ... so that doesn't work. Um ... perhaps it provides incentive to kick me out of sloth mode? I ain't gonna train at all if I ain't got a goal ... but it sure is hard to get my butt in gear for this one when I had such a blast running NYC on almost nil training. Folks, I need a costume ... RG, lend me your wig! Sally ------------------
"Follow your bliss"
My Ironwoman Inklings
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Turtleboy
Cool Runner |
posted Apr-30-2007 08:09 AM
Would anyone be interested in running the 30th annual 15km Boilermaker race in July? With an expected 13 000 runners, the post race party is just as popular as the event itself. I realise that this period is often saved for vacation and family, hence the early invitation. Details can be found on: http://www.boilermaker.com/ Best, TB
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Mr Lambchops
Cool Runner |
posted Apr-30-2007 09:50 AM
Ralf: Great report + good race (impressive even pacing so early on in the season). Sunday, it was the Westmount YMCA challenge. Didn't go but thought about you + mars.Lifeany: Are you planning walk breaks ? Sally: A PB is what you need, what you deserve. Nothing less...
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Mercury1
Cool Runner |
posted Apr-30-2007 10:30 AM
Sad news Chops....the YMCA race was cancelled without warning. I was going to run a 10K but the organizer hasn't been at work for two months.
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mountmars
Cool Runner |
posted Apr-30-2007 10:51 AM
quote:
Originally posted by Mr Lambchops:
Sunday, it was the Westmount YMCA challenge. Didn't go but thought about you + mars.
Aaaaaah... That race is a Montreal classic. You haven't raced in Montreal if you haven't done the Westmount Y 10 K. And there is no finish to a race like an out of control sprint down a sharp downhill to the finish line. Brings back lots of memory...
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dragonsrouges
Cool Runner |
posted Apr-30-2007 10:56 AM
SS: If you're running for fun, you don't need extra motivation, if you're doing it to meet a goal, then set one.Guys... there's a reason it's called the "BOILERmaker"... 
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kneejerk
Cool Runner |
posted Apr-30-2007 11:24 AM
Bravo Ralf! Great report, I'm so glad things went so well (aside the near accident). And you did'nt mention any leg pain or anything, that's great.Sally, I was in Lachine for the whole weekend otherwise I would have loved to go for a run with you. I did'nt run at all last week. I'm starting again this afternoon. It was a good rest.
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