IMWI Race Report...new Mom and an Ironman!
Hello all...here's my first ever race report...considering first IM performance! Hope you enjoy the read...and any helpful hints/suggestions more than welcome to help improve for next year appreciated!
It's been quite an amazing 12 months. At the end of 2012 I had my second baby Victoria. It was a wonderful time for the family and a life event you cherish forever. I actually entered IMWI before the baby was born so I knew that 2013 would be quite a year for me. A lot of my training was done with baby in tow and it's been a fantastic summer....ending with successfully becoming an Ironman!
Background:
- First Ironman
- Had my second baby end of November 2012…registered for IMWI before little one was born…figured I needed a new challenge for 2013!
- PR HIM September 2011 6:06, took 2012 off
- Had no real idea what I could do regarding finishing time…calculated best (and impossible in my mind) of 12hr 50 min…and “most likely” of 15hr 15. Crossed the finish line in 12hr 36. ;-)
Morning nutrition: Porridge at the hotel 5am, 1 powerbar gel just before entering water
Swim: Expected best 1:30 - likely 1:45….Actual 1:14
Jumped in the water and headed straight to the ski ramp. Considering I had never experienced a mass start…it was intimidating to say the least. Much easier to tred water in a wetsuit…had never done it before. Gun went off…and I fought the crowds. First stroke and complete panic…couldn’t breathe and thought..oh no…how can I do 2.4 miles with my head OUT of the water.
Calm down…you are not in the middle of the ocean with 2+ft waves, get a grip!
Started with one sided breathing…then finally got a rhythm into alternative breathing. Head down, calm…sight only when needed (which I felt was not needed much as there were so many people around you…I don’t actually know how you could get to far off course!) Rounded the corner to the long straight…and it just flew by..I was amazed. Still fighting people but had a rhythm. Found the last small leg back to shore the hardest…I kept thinking “I am there!”…look up to find I was not…to much anticipation for the bike perhaps.
T1: 10:28 – I had the volunteer in the changing rooms put my sun cream on…to then get outside to have the outside volunteers put more on. Think I forgot a) I had already done it and b) not really much sun Nutrition: 1 powerbar gel and couple bites of banana. Ran to bike in socks.
Bike: Expected best 6:30 – likely 7:30…Actual 6:21
Ran out of transition and got on the bike feeling fantastic…knowing I had a strong swim and now could spend the next several hours on the bike. I had rode the course once a month earlier so had a good idea what to expect. The headwind at times was tough. First split time averaged 19mph and I was feeling excellent..the miles were just flying by. I almost had an accident at the first aid station..went for a banana and realized I never thought how to peel it! Gave it a go and nearly wiped out as I forgot to pay attention to steering. Recovered..and threw the banana..lesson learned for future aid stations!
Nutrition in second half was an issue however…I actually took in more then I had trained with (I know..everyone says never change what you did in training…but I fell pray to this one!) Had 1 powerbar gel every 25 minutes, bananas on occasion. Water only to drink. Powerbar bar at half way point. Salt tabs 1x hour. At the half, I had the worst side ache ever! I really hadn’t paid enough attention to my nutrition in my training…was taking 1 gel every 45 minutes and a week or so before race day, read a little more from EN and found that it was only a fraction of what I should be having so I bumped up the calories…oh what a mistake considering I was not used to it!! I struggled through the second half and the pain would not go away so I eased off on the nutrition and tried to let my gut digest some of what was in there. I had a ½ power bar around 80mi and a gel an hour to the finish.
Got to mile 80 and felt a bit upset/sad…thinking that this day is going by far to quickly…was in general having a blast (apart from that side ache)!
Got a powermeter late in the season so still learning a bit how best to use however here are stats for what it’s worth:
FTP – Last measured in June however is 180w
IMWI Stats:
Average Power 100w
Max 291
Normalized power 114w
IF 114
TSS 205.9
Avg cadence 85 rpm
Work 2,282 kj
Avg Speed 17.6mph
T2: 8:53 – Was worried about chafing on the run so did a full clothes change..including a massive amount of lube to make sure I was protected. Could shave a few minutes off here as I think I overdid things.
Run: Expected best 4:30 – likely 5:30…Actual 4:40
First 8ish miles were PAINFUL…that silly side ache that plauged me on the bike just wouldn’t budge. In fact, it actually got worse considering I was now upright and bouncing around running!
I saw my husband at mile 1 and shouted to him about the pain and looked for some kind of solution on how to get through! He smiled and encouraged me on…gave me the power and spirit to fight through it.
On my last 18 mile run, average pace was 8:50 min/mi so felt I would target 10:00 min to start to make sure I had enough in the tank for later. First split was 11:10 min..second was a 9:40, third was an 8:29, and then an 8:40…I was amazed how great I felt muscle wise. I had to slow myself down as I knew I couldn’t continue at that speed throughout. Miles 16-20 were tough…at a 12 min/pace but picked it up a bit in the end at 10:30’s. I ran throughout…with walking through aid stations. At mile 18 we are “allowed” to race…and I think I had it in me however decided to play it safe….feeling that running at a more moderate pace is going to get me to finish…vs pushing to hard and risking something snap..or forcing me to walk. Nutrition, water, salt tabs, powerbar gel 1x hour..nothing but water after 18 miles.
Crossed the line in 12 hour 36 and really amazed with myself on the performance. I expected a 13-14 hour finish and never really thought anything starting with a “12” was doable!
After I certainly felt like I had more fuel left…which leaves me to believe I can “easily” go faster…next year target is a sub-12 hour…now I just need to fine tune and figure out “how” based on the above!
I crossed the line, I found my husband in the crowd and was overtaken with emotion as to what was happening and everything that he has done to help support me getting to that point.
Looking back on the day it was an incredible experience that really challenges yourself…your body and your mind to a different level.
Comments