Roy's IMTexas13 Race Report: Hot!
IM Texas 2013
Short Version: Very hot race day, happy to finish but did not meet overall personal goals (bad run), best race venue by far that I’ve been to yet. Entire family loved the Woodlands and we’ll be back (but not next year).
Swim 1:21:47
T1 5:18
Bike 5:43:03
T2 4:35
Run 5:22:53
Overall Bib 992 / 12:37:36 / 122 AG / 618 OA
Long Version (skip down to read just race specific stuff):
Personal stats / Build up: 40 y/o, 6’3, last weigh ~4 days prior to race: 182 lbs (lightest I’ve raced at to date). Texas was my fourth iron distance race and third ‘A’ race as a member of EN. I had a relatively successful Out Season and 12 week IM plan build. I came out of the OS with an indoor road bike tested 306 FTP, 5k VDOT of 54, and a Half Marathon verified VDOT of 50 at race day minus 8 weeks . I have a delta in my 5k and HM tested VDOTs because I’m good at running hard for 5k/shorter events as I have a 2 decade+ experience of running 3 miles tests for work twice a year. I use 54 VDOT for interval/tempo training paces and 50 for the IM pacing starting point (EP, EP+ 30’, etc). Based on key sessions/segments within the 12 week build, I estimate my tri-bike/outdoor VDOT at ~280 (I lose power going outdoors/changing position) and verified a 190 target NP IM bike goal with 2 successful race rehearsals. On both of those RR’s, I easily ran ~8:30’s for the 6 mile runs afterward. I swam 3 full distance swims prior to game day, one stand alone and two the day prior to each race rehearsal averaging ~1:14-1:16 among the three. I knew going into Texas that heat would be an issue as the spring has been very mild here in northern Virginia and I never saw temps above the low 80’s in training.
Pre-Race: I traveled to Woodlands on Wednesday and headed straight to athlete check-in. No line, in and out in around 20 minutes. Picked up some last minute odds and ends (CO2, tubes, etc) and picked up the bike from Tri-Bike Transport (excellent service). My room opened up around noon at my hotel (Hyatt Market Street) and I got in and settled. This turned out to be an excellent location, directly across the street from transition, ~20 minute walk to the swim start, ~10 minute walk to expo/finish line, 1 block from a good grocery store, and in the middle of the Market Street mall. The Market Street mall includes a Starbucks, Jamba Juice, numerous restaurants and higher end retailers (Tiffany’s, Tommy Bahamas, Brooks Brothers, etc). My suite was smaller than anticipated but more than adequate for me, my wife, and two small children that attended this race. The hotel put out significant effort to a couple of different race week ‘extras’ that I appreciated. These included an athlete swag bag, pre-race carb dinner, race morning shuttle to the swim start (saving me the 20 minute walk), and a printed congratulatory finisher’s certificate complete with my time. I highly recommend this hotel and will be staying there again if/when I give Texas another go. I had a few mental stressors leading up to race morning (wife/family flight delays and power tab lesson learned: The cassette spindle comes out of the hub very very easily, who knew?) and I got to listen to the Dave Matthews concert clearly from my hotel room, but woke up race morning in good health and spirits.
Race Morning: Woke up ~0415, killed a big Naked smoothie, and made my way to transition. Put my nutrition/fluids on my bike, pumped my tires up, and made my way back to the shuttle for the ride over to the swim start. Body marking, porta-pottie, and then made my way into the water after the pro’s started. Swim in full kit with a Tyr swim skin. Positioned myself to the left about 5-6 rows back.
Swim: (target 1:20, actual 1:21:xx, (2-3 minute PB)) After the start, I focused on staying long and committing to a full follow through. I had significant contact up through the first turn buoy but I tried to stay ‘in my box’ and let the ‘beaters’ swim through me. The contact never really stopped, but it did clear out somewhat after the first turn. Unfortunately from a karma / golden rule perspective, I did add to the contact issues due to the murkiness of the water. You honestly could not see people until you were right on top of them. That notwithstanding, I felt that from an execution standpoint, this was one of my better swims and, given the amount of stop-go with the contact, am pretty happy with the outcome. I know I could not have swum any faster without a significant increase in expended energy.
T1: (target 5:00, actual 5:18) No issues, great support from the volunteers, had one with me in the tent and he did everything I asked him to do, including bagging up my swim skin after I left. Swim skin off, chamois cream/Garmin 900/socks/shoes on, out the door. Hit the sun screen folks and jogged to the bike.
Bike: (target 190 NP goal (time expectations - 5:40 based on Race Rehearsals), actual 5:43, ~ 9 minute PB). For the bike, I specifically use the words “goal” (something I can control / aim at) and “expectation” (a result of execution, out of my direct control) specifically. I don’t show speed or total time on my Garmin on any screen. My plan going into this race was to focus only on my 3 second power average and let speed/time take care of themselves. This started off well, right up until about 10 minutes into the ride when my Garmin 500 started flashing ‘low battery’. It switched off at around 20 minutes, not to return. I pulled over twice (total of ~5-7 minutes of on the side of the road time) and unsuccessfully tried to get my 900 to read my power tap, but for some reason, it wouldn’t pick it up. So, focusing on ‘solving the problem and staying within my box’ I pushed on by RPE. I felt moderately comfortable doing this because I felt like I had dialed in a good RPE during my two race rehearsals, both of which had me ride times of 5:45-5:50, 190 ride NP, and the last two hours of ‘this is getting harder’ RPE internal readings. I focused on relatively ‘easier’ during the first 40 miles with the tail wind, moderate push for the cross section, and ‘let’s get this done’ for the ride back in. I experienced the typical, “Lots of folks flying past me the first 3 hours” and “Why are you sitting up, people” as I passed lots of folks coming back in. Although there was significant bike traffic around me, illegal drafting was rare, although I did see one red card flashed mid-way through the ride. The last two hours started getting really hot and I was definitely ready to hop off the bike by the end. Instead of my planned 30 minute feeds, without a timer, I used the 10 mile markers to trigger a feed, with solids on the odds and gels/bloxs on the evens. My bento box was empty by the end of the ride, so I know I got the planned solid calories in. At aid stations, I chugged a bottle of water and racked a fresh Perform. I also doused myself with water at every aid station in an attempt to keep the body temps low (part of my cooling plan). Given that my RPE and time were very close to my RR’s, I believe that I was somewhat close to power target; but obviously would much rather have the data both during execution and for review after the fact. During the last two hours, I could definitely tell the temperature was rising and that I was in for a hot run. I didn’t pee on the bike, but I had to hit a porta-john as soon as I got off.
T2: (target 5:00, actual 4:35) I was hot coming off the bike and I could feel that my legs were tired. However, I fully expected them to come good once I started the run as I had done in both race rehearsals. In transition, no issues, again, very helpful volunteers. One took my bike and helmet (shoes were still clipped in) and another helped me with my bag once inside the tent.
Run: (target 9:00-9:30 miles giving me something between a 4:00 and 4:10 marathon, actual 5:22, ~20 minute PW) The legs never came good and I was crushed early by the heat. My 50 half marathon VDOT translates into an 8:30 EP pace and I went into the race rounding down by another 30 seconds to a minute per mile for the heat. However, I became one of the walkers early and eventually resigned myself to running 100-200 steps at a time whenever I could muster the ability. (I got a lot of strange looks during these running phases because I literally counted out loud to myself and people could hear it. Hey, do what you got to do.) A good IM run has eluded me to this point and I went into this race with a solid “one thing” and multiple ancillary motivators to get me past inevitable dark points in the day. However, neither my “one thing” nor my “racing Roy vs training Roy” or “Don’t be that great bike split guy” talks were going to change the fact that my legs were not responding. The run course itself was exactly as advertised by Coach P, lots of admin stuff up front, long stretch of neighborhoods in the middle, with solid 3-4 miles of good crowd support at the end. This is a course that someone running can definitely grab some good energy from and use to his advantage. Unfortunately, that guy wasn’t me on race day. I ran when I could, walked fast when I could, and slowly made my way to the finish line. I did focus on maintaining my cooling plan: Ice in the shorts every stop, two cups of ice in hand out the back of each aid station. 1 cup Perform each station, water in addition when wanted. In hindsight, I honestly don’t think I over cooked the bike because it was right in line with both my race rehearsals and what my power numbers tell me I should (as opposed to could) do. And my run pacing VDOT I thought was conservative as it was based on a proven performance on a very hilly half marathon performance only 2 months out from the race. The best I can come up with right now is that I underestimated the heat’s effect on me. Having done Louisville last year, I thought my cooling plan was solid and that I had realistic expectations. I’m going to have to keep looking at this one.
Afterward: I was in a pretty bad place mentally after the race based on my run time. My wife had to talk me back off of the “never doing this again” ledge. Now that some time is between me and the race and I’ve had a chance to peruse some of the other data driven reviews of the race (wrt overall times, DNF rates, and conditions), I’m in a little better place about my performance. However, I still think that I’m not performing anywhere near my potential. I believe that Louisville will be a stronger performance from me as I’ll have the NOVA summer to train in the heat. In hind-sight, given our mild spring, Texas may not have been the absolute best choice to try to gain a PB.
Random closing thoughts –
1. Coach P’s IMTexas pre-race webinar / race preview products were worth their weight in gold. Even though events kept me from previewing the course, I felt prepared prior and during the race because I watched each presentation a couple of times. These products (and I assume the ones for other venues) are a definite MUST use, preferably multiple times prior to race week.
2. The Woodlands is the best venue I have ever raced in. We made a great hotel choice and given the right conditions, the run (with its massive crowd support) is a great run course. I like three loops because loop 1 is “discovery”, loop 2 is “maintain”, and loop 3 is “last time”. The next time I do Texas, I’m hoping it will work out better.
3. Having weekly OS-like threads continue with some of the IMTexas peeps was highly motivational to me during the 12 week build. While this aspect of the Haus isn’t everyone’s cup of team, these weekly, “what did you do today” conversations really kept my head in the game and kept me pushing during the training. I don’t have an issue getting out the door by myself, however, I do push harder during workouts knowing that I’ll have to post the results later. Neither of my race groups last year got into this as much as the Texas crew did this year and I’d like to thank those that chose to play for their daily support/motivation.
4. Team EN really rallied for this race. The dinner was great, the GroupMe interaction was supportive, and lots of good mojo all around. This type of stuff is priceless!
Comments
Nice job Roy. Thanks you wife for help in bringing your mind back, it was a tough day.
Heat was definitely a factor. I went and downloaded the heat pace calculator again as 30 seconds probably was not enough. The base spreadsheet has a vdot of 50 @ 60F. With an average heat index of 87.2 this is a 1:23 avergae pace per mile impact. Of course there are several factor with affect this but the 30 seconds could be the major factor.
I'd also consider that biking at the same effort could contribute to this as well. 5:43 in 60-70 is not the same as 80-90.
In any event good job mentally getting to the finish.
Gordon
Way to finish regardless. I'm sure you'll be able to bring it to the run in the next races. I'll plan on using your hotel next year. Stay safe.
Regarding the run, perhaps consider factoring in heart rate. I think this helped me a lot do a decent last two thirds.
Roy - superb execution on your swim and bike, especially considering you were using your well-trained RPE honed from all those years of EN "nose in the OM" wkos and RRs.
There is no way I can over emphasize the value of using the heat pace calculator when you attempt Louisville. If you follow its prescription, I can assure you, that with your race pacing smarts and comittment to performance, you will not walk except in the aid stations . I can't promise you a specific time (that will depend on the environmental conditions), but I can promise you a more satisfying outcome on the day, relative to other racers OA and in AG.
Running an IM marathon in 82 or above heat depends on your ability to (a) pace the bike properly (you've already got that nailed) (b) get in enough fluids late in the bike and early in the run to delay dehydration long enough to allow you to keep running and (c) slowing down enough to allow you body to accomplish (b).
If I were more ambitious, I would start to market in conjunction with Garmin an internal temp capsule, to be swallowed race morning (these already exist and have been used for 15 yrs or more in research), which would give you a real-time internal body temp readout, along with pace and HR. Just as you don't want to exceed a specific pace, or let your HR go over a certain limit to be able to run the whole way, the real, underlying thing is your core temp. Once it starts to get over about 102, you are literally and figuratively cooked. Until we've got that gizmo, we have to rely on the TIRP calculator, HR, and RPE to tell us how much to SLOW DOWN!!!
@Paul... this race would be right up your alley for a Tampa boy!
Your run glory is waiting for you in Louisville...