IMAZ Race Report
IMAZ Race Report 2012 1st Ironman (Goal time 12:59)
Woke up early 1:30 am took on 2 bagels and went back to sleep.
Woke up at 4 am and did a sport drink and a energy drink walked to the event 3 blocks away.
I was so so nervous more about the swim leg than anything so they had us all head towards the water and we had to jump in off the boat dock which I didnt really want to do because the water temperature was somewhere between 60-63 Deg F. I waited till the women pro's went off then jumped in and after catching my breath swam up to the start line and started positioning myself front to back based on time.
The start was not bad but a few times during the route it got crowded and there was some kicking and hitting going on but nothing more than I expected. I sat back and just stayed in my box and it was what it was regardless of time.
Goal 1:25-1:30 Actual time 1:19:28
T1: Wanted to be in and out on bike course in less than 10 min since this is free time and thought I could get a few minutes ahead on T1 and T2 - T1 ended up at 8:10
Bike:At Riches 4 keys he wanted us to take it easy until we got to the end of Beeline and then set into our pace and stay on the gas. Thats what I did and stayed in a real boring pace for the entire 112 miles. My FTP was 235 and at 70% my race NP should of been 165NP The last few months leading up to this race I felt strong although I never did another FTP test so thought I could push the envelope and try and hit a 168-170 NP and still be ok on the run. I ended up with a 5:35:02 bike split with a NP 170 and IF .724 and a TSS 292 Avg Cad 89. Goal for bike leg was 6 hours My nutrition was 1-Stinger Waffel every hour and 1 gatorade or Perform with water in the middle 325 cals per hour. Went Pee 3 times on the bike.
T2: Rather fast transition so blasted out of that in 4:04
Run: Started the run leg and had one hell of a time slowing down legs just wanted to run but I know if I didnt slow down I would pay for this a few hours from now so I did settle into my "race pace" It was a 3 loop course and after 2 laps I felt decent other than my darn right achilles hurting again but I was willing to snap it to finish this running the entire way. After about mile 21 i had to make a decision would running the remainder of the hills hurt me more in the long run than help me so I decided to walk the 3 small steeper hills and then pick up the running pace to make up for that and it worked perfect and my achilles thanked me by not snapping. The last 3 miles I was an emotional mess and once again I took Coach Rich's advice box box box and out loud thats what I was telling to myself and it worked.
I never felt like I hit the "Wall" unless I was already in it and didnt know it. Muscle and endurance wise I was great and feeling good with just a little GI issues happening. The only real issues I had were my feet, achilles and my emotions.
Goal was a sub 5 hour marathon and Actual was 4:35:02
Goal Time - 12:59
Actual Time 11:42
workworks I am living proof.
Randy
Comments
Very nice work. Congrats. Nice to share the course with you.