Banque Scotia 21km

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Banque Scotia 21km - RunHalf Marathon


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Montréal, Quebec
Canada
Canada Running Series
10C / 50F
Sunny
 		Total Time = 2h 12m 14s
Overall Rank = 1660/1854
Age Group = Women 20-24
Age Group Rank = 46/66
Pre-race routine:

Light cereal with soymilk 2 hours before race. Grapes, water and advil .5 hours before race. Sunblock lathered on. NOTE: I need to get sunglasses!!!!
Event warmup:

Knee kicks to loosen and warm up my knee.
Run
  • 2h 12m 14s
  • 21.1 kms
  • 06m 16s  min/km
Comments:

Easy nice pace from the start to the 12km mark. Felt exhausted from 12km to the 16km mark. Felt super great from 16km to the end. Nice easy sprinting the last 2km!
Every 22 minutes I took a CLIF shotbloks cube, cran-razz flavour. It was definitely the right call. I can't consume a whole gel in one go, and avoiding a mess by taking part of a gel is too cumbersome. They tasted great and didn't disturb my tummy. I think I've found a winner!
What would you do differently?:

Get sunglasses; that sun was killer. Put bodyglide on the inside of my upper arm, where it rubs against the shirt. My skin is chaffed there.
Post race
Warm down:

Just walking around with long strides.

What limited your ability to perform faster:

I was hardly breathing loudly or with mouth open for most of the time (except the last 5km, where I picked up the pace). My heart rate was low. I am EXTREMELY limited by my left knee (the one I had surgery on), which is still stiff and hurts after the 5-7km mark or so. I took another ibuprofen 1h15m in, which helped.

Event comments:

Everything was incredibly well organized. I would have liked to see a greater variety of post-race food; all that was offered were bagels, bananas and apples.
The weather was absolutely PERFECT. Clear skies, low winds, warm but not hot. I ran in a tank and crops and never felt chilly.




Last updated: 2009-04-19 12:00 AM
Running
02:12:14 | 21.1 kms | 06m 16s  min/km
Age Group: 46/66
Overall: 1660/1854
Performance: Good
My split at 6km was 41:31; my split at 16.5km was 1:48:56.
Course: Parc Jean Drapeau and around there. Beautiful course around the Olympic basin and the surrounding islands.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2009-04-19 2:25 PM

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Extreme Veteran
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Montreal
Subject: Banque Scotia 21km

2009-04-19 8:03 PM
in reply to: #2095452

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Master
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Perth, Australia
Subject: RE: Banque Scotia 21km

Well done! Awesome race! Its great that you've found an energy food that agrees with you. We don't have those Cliff blocks here in Australia but I've heard lots of good reviews about them. With regards to the gels, you can get little containers that hold the contents of 3 gels or so, you can then just have a little at a time and avoid the mess.

Well done on an awesome race! You did good. I hope that knee continues to improve

2009-04-20 11:22 AM
in reply to: #2095452

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Master
4118
20002000100
Toronto
Bronze member
Subject: RE: Banque Scotia 21km
Way to go!! Your first half - great work out there!!

I love the shot bloks. Glad you liked them too! :D
2009-04-20 1:19 PM
in reply to: #2095452

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Expert
640
50010025
Montreal
Subject: RE: Banque Scotia 21km

Nice run.  Glad you did not have any issues with your knee.

NOW just and a 2 km swim and 90 km bike and your good to go

2009-04-20 10:51 PM
in reply to: #2095975

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Extreme Veteran
458
1001001001002525
Montreal
Subject: RE: Banque Scotia 21km
eurydice79 - 2009-04-19 9:03 PM

Well done! Awesome race! Its great that you've found an energy food that agrees with you. We don't have those Cliff blocks here in Australia but I've heard lots of good reviews about them. With regards to the gels, you can get little containers that hold the contents of 3 gels or so, you can then just have a little at a time and avoid the mess.

Well done on an awesome race! You did good. I hope that knee continues to improve



Thanks! And oh really? There are such containers? I'll have to find more about them. Right now, I have a pile of different brands and flavors of gels, so if I find a good one, I'll strongly consider the gel container. Thanks for letting me know.
2009-04-20 10:51 PM
in reply to: #2097216

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Extreme Veteran
458
1001001001002525
Montreal
Subject: RE: Banque Scotia 21km
juniperjen - 2009-04-20 12:22 PM Way to go!! Your first half - great work out there!!

I love the shot bloks. Glad you liked them too! :D


Thanks SO much for letting me know those shot bloks existed! Whew!


2009-04-20 10:52 PM
in reply to: #2097610

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Extreme Veteran
458
1001001001002525
Montreal
Subject: RE: Banque Scotia 21km
soloryder - 2009-04-20 2:19 PM

Nice run.  Glad you did not have any issues with your knee.

NOW just and a 2 km swim and 90 km bike and your good to go



Haha - yes! It'll be killer!
2009-04-22 5:52 AM
in reply to: #2098924

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Elite
3595
20001000500252525
Quebec, Canada
Subject: RE: Banque Scotia 21km
krystyna47 - 2009-04-20 11:51 PM
eurydice79 - 2009-04-19 9:03 PM

Well done! Awesome race! Its great that you've found an energy food that agrees with you. We don't have those Cliff blocks here in Australia but I've heard lots of good reviews about them. With regards to the gels, you can get little containers that hold the contents of 3 gels or so, you can then just have a little at a time and avoid the mess.

Well done on an awesome race! You did good. I hope that knee continues to improve



Thanks! And oh really? There are such containers? I'll have to find more about them. Right now, I have a pile of different brands and flavors of gels, so if I find a good one, I'll strongly consider the gel container. Thanks for letting me know.


Yeah here's what I am using, really usefull  

http://www.runningfree.com/detail.aspx?ID=12294 
2009-04-22 5:53 AM
in reply to: #2095452

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Elite
3595
20001000500252525
Quebec, Canada
Subject: RE: Banque Scotia 21km
Congratulation on a really nice first half marathon

Really good news about your knee.  
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