HCcD's 2012 Around the Bay 30K
HCcD's 2012 Around the Bay 30K
This was my 7th ATB experience and 6th in a row ... and, by far, the mildest one of them all, with temperatures hovering at 9C at the start and up to 17C or so, by the end ..
Once againm, I was able to take the ATB Bus/Hotel tour bus from Ottawa to Hamilton over the weekend, along with Jes and Scrummy, as well as meeting up with AndyM and Carm over the weekend .... Other than that, the trip was relatively uneventful, though an enjoyable trip ...
Having spoken with the Coach(es) at K2J Fitness this past week, the decision was to take this event as a "B" Race and race it around my marathon goal pace ... My BQ is a sub 3:30:xx for 2013, though, MacMillan Calculator has suggested that my potential to be around 3:20:xx .. Though, a 3:25:xx seem like more realistic, at this time, that would equate to about a 4:45mpk pace ... Last year, I ran this event in 2:20:38, so this was a target that I know that I am capable of achieving ....
Went out for carbo load on Saturday evening with Jes, Jess and Carm for past, which helped to take the mind off the race, and just enjoy some great company ... Headed back to the Hotel for 8pm or so, and settled in to our respective rooms .. As usual, I was up at 4:30am ate a banana and guzzled down a bottle of gatorade, then just stayed in bed until about 7:00am, before getting up, to get ready .. We headed to Copps to meet up with a bunch of Maniacs for about 8:15am, before heading to the start line at around 9:00am or so ...
Soon enough the race started, at 9:30am, and we were off .. I was quickly able to settle in to my zone, ticking off the first 5K in 23 minutes and, 10K in just under 46 minutes ... At about the 11K mark or so, I passed Ironboy, with no sight of Mark nearby, but subsequently was informed that I had already passed him, as he was just hanging back beheind James ... I felt pretty comfortable throughout today, crossing the 20K mark in 1:32:xx and 25K at around 1:56:xx, which would put me on pace with my race plan ...
In planning out my race plan, I had strategically decided to take my one and only walk/water break at 26K, approximately half way up the final hill ... to allow a bit of recovery, in order to finish up strong over the final 4K or so ... After about a 45-60 second walk break, I continued on up the hill, and hit the 26K mark in 2:02:xx, which would leave me with approximately 18 minutes to run the final 4K to the finish line at Copps ... I was feeling pretty good, holding pace and, able to close in the final 1K in about 4:30mpk .... Ironically, as it turns out, that walk/water braek at 26K may have cost me a PB, for the day, as I ended up finishing up about 38 seconds slower than last year ...
So close, and yet so far ... As a few people have commented to me, this was a B Race, and was a test run for Vancouver, in 6 weeks time. So, no regrets, quite happy with my effort today, as I did not really fade much, and my only km split over my 5 minute goal pace was my walk break at the 26K mark ...
The most interesting thing on today's course, was an unofficial Bacon Station, somewhere between the 17-20K mark, if I recall ?? Sadly, I did not stop to take advantage of this offering ....
Unfortunately, my auto-lap on my Garmin was disabled, and did not record my split times, though, the Sportstats did have some at the 10k, 15K and 20K mark ... My actual chip time was about 1:10 lower than the clock time ....
624 Vincent_andy FONG Kanata, ON, CAN 2330 2:22:27.4 2:21:15.8 4:43 M45-49 92/546 525/3139 0:47:21.7 1:10:11.0 1:33:44.7
Once againm, I was able to take the ATB Bus/Hotel tour bus from Ottawa to Hamilton over the weekend, along with Jes and Scrummy, as well as meeting up with AndyM and Carm over the weekend .... Other than that, the trip was relatively uneventful, though an enjoyable trip ...
Having spoken with the Coach(es) at K2J Fitness this past week, the decision was to take this event as a "B" Race and race it around my marathon goal pace ... My BQ is a sub 3:30:xx for 2013, though, MacMillan Calculator has suggested that my potential to be around 3:20:xx .. Though, a 3:25:xx seem like more realistic, at this time, that would equate to about a 4:45mpk pace ... Last year, I ran this event in 2:20:38, so this was a target that I know that I am capable of achieving ....
Went out for carbo load on Saturday evening with Jes, Jess and Carm for past, which helped to take the mind off the race, and just enjoy some great company ... Headed back to the Hotel for 8pm or so, and settled in to our respective rooms .. As usual, I was up at 4:30am ate a banana and guzzled down a bottle of gatorade, then just stayed in bed until about 7:00am, before getting up, to get ready .. We headed to Copps to meet up with a bunch of Maniacs for about 8:15am, before heading to the start line at around 9:00am or so ...
Soon enough the race started, at 9:30am, and we were off .. I was quickly able to settle in to my zone, ticking off the first 5K in 23 minutes and, 10K in just under 46 minutes ... At about the 11K mark or so, I passed Ironboy, with no sight of Mark nearby, but subsequently was informed that I had already passed him, as he was just hanging back beheind James ... I felt pretty comfortable throughout today, crossing the 20K mark in 1:32:xx and 25K at around 1:56:xx, which would put me on pace with my race plan ...
In planning out my race plan, I had strategically decided to take my one and only walk/water break at 26K, approximately half way up the final hill ... to allow a bit of recovery, in order to finish up strong over the final 4K or so ... After about a 45-60 second walk break, I continued on up the hill, and hit the 26K mark in 2:02:xx, which would leave me with approximately 18 minutes to run the final 4K to the finish line at Copps ... I was feeling pretty good, holding pace and, able to close in the final 1K in about 4:30mpk .... Ironically, as it turns out, that walk/water braek at 26K may have cost me a PB, for the day, as I ended up finishing up about 38 seconds slower than last year ...
So close, and yet so far ... As a few people have commented to me, this was a B Race, and was a test run for Vancouver, in 6 weeks time. So, no regrets, quite happy with my effort today, as I did not really fade much, and my only km split over my 5 minute goal pace was my walk break at the 26K mark ...
The most interesting thing on today's course, was an unofficial Bacon Station, somewhere between the 17-20K mark, if I recall ?? Sadly, I did not stop to take advantage of this offering ....
Unfortunately, my auto-lap on my Garmin was disabled, and did not record my split times, though, the Sportstats did have some at the 10k, 15K and 20K mark ... My actual chip time was about 1:10 lower than the clock time ....
624 Vincent_andy FONG Kanata, ON, CAN 2330 2:22:27.4 2:21:15.8 4:43 M45-49 92/546 525/3139 0:47:21.7 1:10:11.0 1:33:44.7
Last edited by HCcD on Mon Mar 26, 2012 4:07 am, edited 1 time in total.
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Around the Bay 30K
Also, as with last year, I felt pretty good at the end of the 30K, and had about 1:09:xx to spare to complete another 12.2K, for a sub 3:30:xx marathon distance, on the day, and curious to see if I could have BQ'd on this day, had it been an actual marathon ??
With 6 weeks to go, I still have some work to do, and fine-tuning, with regards to building up my endurance and increasing the distance of my tempo efforts @race pace ....
I will have another attempt to test my race pace in 3 weeks time at the Run4Reach 1/2 Marathon ....
With 6 weeks to go, I still have some work to do, and fine-tuning, with regards to building up my endurance and increasing the distance of my tempo efforts @race pace ....
I will have another attempt to test my race pace in 3 weeks time at the Run4Reach 1/2 Marathon ....
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Around the Bay 30K
Well a 45-60 minute walk break would ruin anyone's attempt at a pb .
Congrats on the performance......Maybe your in peak form right now
Congrats on the performance......Maybe your in peak form right now
2013 GOALS:
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
- Compete in the "Early Bird Sprint Triathlon" in May
- Run a 5km pb during the "Bushtukah Canada Day Road Race"
- Complete an Olympic distance triathlon
- Cycle > 33 km / hr during the cycle portion of a Sprint Triathlon.
- Stay healthy and happy
Races
April 28th: Manotick 10km (40:16)
May 18th: Ottawa Early Bird Sprint Triathlon (DNF)
June 8th: Riverkeeper SuperSprint (2nd overall)
July 1st: Bushtukah Canada Day 5km (18:37)
Re: HCcD's 2012 Around the Bay 30K
Nice work Andy! Didnt expect anything less!
Race Hard. Race Happy.
Re: HCcD's 2012 Around the Bay 30K
Great report!
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
Re: HCcD's 2012 Around the Bay 30K
Good job Andy, another nice result - you just keep them coming.
“We are what we think. / All that we are arises with our thoughts. / With our thoughts we make the world.” Dhammapada,
Re: HCcD's 2012 Around the Bay 30K
Nice work Andy. A little disappointing to be so close but it should all bode well for Vancouver. Good racing out there!! I think you and I both need to practise chanting "no walk breaks" in the final 5K.
2014 Races:
Around the Bay 30K - DNS
ORW Marathon - 3:38:11 - PB & first BQ!!!!
Personal Bests:
Marathon - May 2014 - 3:38:11-----30K - Mar 2013 - 2:37:42----1/2 Marathon - Oct 2013- 1:38:53----10K - Oct 2012 - 45:31-----5K - Feb 2009 - 22:21
Re: HCcD's 2012 Around the Bay 30K
Great job Andy! congrats on a great race.
Sandra
"Appreciate what you got and chill when things seem overwhelming."
"Appreciate what you got and chill when things seem overwhelming."
Re: HCcD's 2012 Around the Bay 30K
Nice job Andy!!!
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Re: HCcD's 2012 Around the Bay 30K
Good job.
Athlete....Maniac 973....Marathon Maniac 6645
Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/
Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/
Re: HCcD's 2012 Around the Bay 30K
Nicely Done!!
Re: HCcD's 2012 Around the Bay 30K
Congrats Andy, great race.
I was the creepy guy talking to you at around 13-14k (in the sunglasses and gray RR hat).
I was the creepy guy talking to you at around 13-14k (in the sunglasses and gray RR hat).
Re: HCcD's 2012 Around the Bay 30K
Well done Andy! It was good to see you as always! .
So many maniacs had a great day yesterday!
So many maniacs had a great day yesterday!
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: HCcD's 2012 Around the Bay 30K
PaleSnail wrote:Congrats Andy, great race.
I was the creepy guy talking to you at around 13-14k (in the sunglasses and gray RR hat).
Yes, I realized who you were, when you ran past me ...
Noticed you wearing a jacket ... I think I was under-dressed with my shorts, tank top w/arm warmers, as compared to most other Maniacs out there on Sunday ...
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Around the Bay 30K
Great job, Andy - and now only 6 weeks until Vancouver!
2014: the year of new awesomeness!
Rogers Insurance Run for L'Arche Half March 22 - done
Calgary Marathon Wild Rose 50k June 1 - done
Stampede Road Race 5k July 6 - done
Magrath sprint tri July 12 - done!!
Jog for the Bog 10k July 27 - done
Seawheeze Half Marathon August 23 - done
Subaru Banff Sprint Triathlon September 6 - done
Blitz Duathlon September 21 - registered
Portland Marathon October 5 - registered
Rogers Insurance Run for L'Arche Half March 22 - done
Calgary Marathon Wild Rose 50k June 1 - done
Stampede Road Race 5k July 6 - done
Magrath sprint tri July 12 - done!!
Jog for the Bog 10k July 27 - done
Seawheeze Half Marathon August 23 - done
Subaru Banff Sprint Triathlon September 6 - done
Blitz Duathlon September 21 - registered
Portland Marathon October 5 - registered
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Re: HCcD's 2012 Around the Bay 30K
Congratulations that's a great result! We didn't speak but it was nice to "see you" before the race!
Re: HCcD's 2012 Around the Bay 30K
Andy, I think you've entered a new phase of your running career, where you wear less clothing than the rest of us. That was the second time in a week that I've been overdressed compared to you!
Sadly the bacon station was 'sold out' by the time I got there...I guess I'll have to run faster next year!
I'm excited to see what Vancouver holds in store for you this year! Not too much longer!!
Sadly the bacon station was 'sold out' by the time I got there...I guess I'll have to run faster next year!
I'm excited to see what Vancouver holds in store for you this year! Not too much longer!!
If it ain’t broke, run through it -- Strider
Re: HCcD's 2012 Around the Bay 30K
Another successful ATB, Andy. Although you missed a PB by very little, as you said, it was a good "B" race to see where you're at for Vancouver Marathon....and it's looking good! It's been fun training with you, seeing you run slow/moderate with us and then killing it at your real pace on the race course. Congrats!
Carm
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- Lynn Williams
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Re: HCcD's 2012 Around the Bay 30K
Way to run your B race Andy
When your legs get tired, run with your heart.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
Overcome the notion that you must be regular. It robs you of your chance to be extraordinary.
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Re: HCcD's 2012 Around the Bay 30K
Saw you at the start line- you were practically naked. I had to shield my eyes
Somehow I got to enjoy the bacon station even though I came through later than most. I had my drizzled with maple syrup. YUm YUM.
Somehow I got to enjoy the bacon station even though I came through later than most. I had my drizzled with maple syrup. YUm YUM.
Re: HCcD's 2012 Around the Bay 30K
Annelizabeth wrote:Saw you at the start line- you were practically naked. I had to shield my eyes
Somehow I got to enjoy the bacon station even though I came through later than most. I had my drizzled with maple syrup. YUm YUM.
It was great to finally meet you, even if it was just for a few seconds, before the start of the race ... Was that a leopard skin outfit that you were wearing ??
Race Results: http://itsmyrun.com/index.php?display=p ... unner=HCiD
Re: HCcD's 2012 Around the Bay 30K
Congrats on a solid race!
[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
Re: HCcD's 2012 Around the Bay 30K
a bacon station? hmmmm ... the rm bacon station at run for the reach?
HCcD's 2012 Around the Bay 30K
That's a great result and I'm glad it's in line with all hard super training.
But that's faster than your goal MP- Where was your 30k split in your marathon from Vancouver?
Also- will you really be testing out MP in the Run for Reach half? That seems like a better time to test out actual fitness and race it.
But that's faster than your goal MP- Where was your 30k split in your marathon from Vancouver?
Also- will you really be testing out MP in the Run for Reach half? That seems like a better time to test out actual fitness and race it.
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