Jeff Leslie Austin HIM 2013 Race Report
This was my first completed HIM since joining EN....what a difference. My first (and only other completed HIM was Austin 2012 (pre-EN). I crashed at the first aid station trying to get a water (which I had never practiced before 
). Still finished, but definitely in retrospect had a concussion and probably lost ~30mins or so last year due to crash. Finished in 6:49 last year, 209/282 AG. Tried to do two HIM in spring this year, but quit on the bike in first one (42 degrees and 30mph winds, couldn't warm up) and then crashed two weeks before the second one (April) and broke collarbone. So, did a couple of olympics this summer, usually finishing MOP to BOP. I prefer longer races and just don't seem to have a "high gear" (yet!). Plus, I'm just plain old slow.
So, my goals for this year were to: 1) break 6hrs and 2) get into middle 1/3 of my AG. Was able to accomplish both goals 
.
Prep for race was: HIM training plan prior to spring race(s), recuperating from clavicle fracture 
, then GF plan, then into wks 12-20 of HIM plan prior to this race. Got pretty much all of the high priority workouts in and about 1/2 of the moderate priority ones. No injury issues going into this one.
Arrived day prior to race, checked in, checked in bike. Rain was expected overnight and even during race, so I covered cockpit and seat with a bag overnight. (It did rain, but was just sprinkling a bit prior to swim start and completely stopped before pros began.) Had big brunch at Denny's (pancakes, eggs, etc.) and moderate early dinner (4PM) of fettucini alfredo (my favorite). Sipped perform all afternoon and at bedtime. Got in bed by 7, watched the Texas game until the rain delay (which turned out to be 3hrs!), lights out at 8PM. Got up at 3AM and drank 2 ensure and ate powerbar. Back to bed, up at 0500. No issues with bike setup, etc. Raining was stopping. Took in 2 power gels 30mins before start (I was actually hungry 
).
Perfect temps, in mid 60's, but obviously quite humid. No wind by Texas standards. Start delayed 15minutes due to rain, shuttle problems, late arrivals to T1, etc.
Swim: Water temp 71.6, so wetsuit legal! Wave start. Seeded myself in second row, middle, peed in the water. Went off at 8:20AM, 35mins after male pros started. Last year swim time was 40mins. Was hoping for 37-38mins, but 39:08 was best I could muster today. This is consistent with my RR swims in 25yd pool. Feeling much better with OWS with regards to sighting, but I'm just not gonna be fast! Minimal contact, mostly near the finish. Counted strokes. NO kicking. Tried to relax and kept thinking about the second half of the run any time I was tempted to push more. Came out of water feeling as fresh as I ever have (still sea legs, but not as bad as usual!). Long run up to T1, with wetsuit strippers along the way. No issues here. Ended up walking quickly through T1, as I was a little "light-headed" after running a bit.
T1: Last year was 11:50!. But, it was FREEZING (42degrees) last year and I had to put on a crapload of stuff. This year, time was 7:00. Still slow compared to most of you fast folks, but I FELT fast (whatever that is worth!) but in control. It was muddy, and I did not want any rocks/dirt in my shoes, so I dried feet, while sitting on wetsuit. Shoes on (no socks), helmet, glasses, gloves. Long run carrying bike up to the road (there are "goat head" thorns and flats happen ever year). Honestly, lots of T1 time here is getting to the bike from shore and getting to the road from T1.
Bike: FTP is 212. Goal for first 30' was 160W. Goal for remainder was 170-180W. For the first time, I experienced what I have read in the wiki, etc., re effort feeling "easier" than it really is. Found it very easy to be pushing >180W easily, so constantly tried to back off. I usually feel the opposite after a swim....160W hurts more than usual. Not today! But, my HR was too high (150) for the wattage I was seeing, so I new I needed to back off. Main problem was lots of congestion with other cyclists. This was an all day "annoyance", but was definitely worse early than late. Found myself having to push harder than I "should be" to pass someone who was clearly slower. Very different from a RR alone. Found it much harder to just "do my thing", for fear of drafting penalty, crashing while passing someone (wet roads), rolling hills, etc. (Soap box moment: I think they should add a penalty for NOT riding to the right. I was constantly having to yell out "on the left" to pass, b/c the person I was passing was smack-dab in the middle of the road or shoulder.....so annoying and inconsiderate. Soap box rant over.) Lots of short, rolling hills, but also lots of right/left hand turns at stop signs on country roads. Ironman.com site says gain is only 846ft, but Garmin said 2146ft....felt much more like the latter. Not sure why that is such a difference. Nutrition plan for bike was 5 bottles of Perform and 4 gels. I actually took in 4.5 bottles (was not hot) and all 4 gels. Stopped at third aid station briefly to get two bottles, replacing the two on seat and down tube. Refilled my speedfill A2 while riding as needed. Gut felt fine, except a little burping towards the end. Stomach definitely felt full most of second half. Had to force myself to drink. Felt the need to pee around mile 40, but waited until mile 54 or so. (actually, failed to void a couple of times before finally succeeded!). Purposefully decided to postpone voiding to avoid having to pee on the run. In retrospect, probably was not necessary. Looked at avg HR as I neared finish, to help guide my run effort. Avg bike HR = 141. NP = 168W.
T2: Last year was 11:57 (again, very cold and had to disrobe...also a potty stop...didn't know peeing on the bike was ok!). This year was 3:58! Helmet off, Garmin on, socks and shoes on. Done. Ran out with belt and flask of powergels (thanks to Tim Cronk 
).
Run: MP for me is 8:35, so first 3miles was prescribed to be 9:05. Found it very hard to run that slowly. Constantly had to back off. But, I tried. Very hilly 3 loop run course, so harder to pace than usual. Avg HR from bike was 141, so 151-156 is supposed to be OK. I never really ran at that level, though. Don't think I could've run as fast with that high of a HR, so it stayed in 140's for most of the run. Would approach/exceed 150 up a hill, but then come back to 140 down the other side. Not sure what to make of my unusually "low" HR. For my age (41), I just always seem to have a lower HR than others (who are faster!). Don't know if this is just my genetics or if I just can't suffer as much as others or if I just need to push harder. 140's (upper) is pretty common for me on my long runs, etc., and I only see 150's during Z4 intervals or 5K tests. I have blown up on 5K tests when HR gets to 160. I know that is a bad place for me. Forgot to walk the first 2 aid stations (how the heck did I do that?). Nutrition was perform at every aid station, shot of powergel every 3 miles. Chose caffeinated and used my handy dandy flask (love it). Hilly nature is reflected in the splits below. Really tried to run steadily and restrained myself the first two loops. On the third, I just ran as fast as I could comfortably. Might could've run a little faster the last lap, but knew I was gonna break 6hrs and didn't feel like killing myself for a minute or two. Doesn't matter when you're in the MOP/BOP! Last years run was 2:06:54....this year was 1:54:43. Interestingly (and I think compatible with EN philosophy), I went from 119th to 125th AG in the first 3.2 miles, but then gradually improved my AG position over the next 10 miles to 112th (passed 13 in my AG in last 10miles). I didn't run the first 3 as slowly as prescribed, but still ran them slower than people I ultimately beat. I wasn't running very fast ever, but definitely was passing many more than were passing me on the last two loops. Saw my wife on all three loops, and she was updating me on my splits (iPad with the athlete tracker is really cool).
Splits:
1.2mi - 8:38/mi
2.2mi - 7:39/mi
3.2mi - 8:16/mi
4.3mi - 10:14/mi
5.5mi - 8:22/mi
6.5mi - 7:44/mi
7.5mi - 7:59/mi
8.6mi - 10:36/mi
9.8mi - 8:53/mi
10.8mi - 7:54/mi
11.8mi - 8:30/mi
13.1mi - 9:43/mi
Total - 1:54:43, 8:45/mi
My wife was waiting for me at the finish. Happy times. Thanks for reading. Feedback, ideas for improvement, constructive (or destructive....I can take it!) criticism, etc. would be greatly appreciated. Next up for me is IMTX...my first full.
Comments
Jeff, the reason people were riding smack dab in the middle of the road was because the shoulders are almost unrideable for a good portion of the course. Seriously, that's the reason. It happens every year. I was in one of the last waves a couple of years ago and did a 2:30 bike so I probably passed 1000 people and there were times I had to pass on the yellow line and I even crossed into the other lane a few times (don't try that at home, kids). Everyone was riding in the middle of the lanes as that's where they found a somewhat smooth road surface.
Congrats on conquering the distance!
Suggestion for "sea legs" out of the water...ear plugs! I wear them for EVERY swim!
@ Bob....what you describe about the shoulders is true in some places, but that's not what I'm referring to. I'm talking rural country road with NO traffic, cyclists using the whole right hand lane, but folks just riding right down the center like they are the only one out there! I never would ask anyone to move onto a shoulder that is bad just so I can pass. Trust me, this is not what was happening. Just people "zoning out" or inconsiderate (probably the former moreso than the latter, at least I hope).
@ Scott....Thanks. What?.....ear plugs? What does that have to do with the price of tea in China (or sea legs
).
I took it to mean dizzy/lightheaded, which is how I used to be when I got out of any body of water after swimming. I started using ear plugs and that problem went away. Some people only use them in extremely cold water, but I use them for every swim now.
Scott...no I meant more like, my HR is really high and if I run my brain is not going to get enough blood flow and this is not good for the long haul! Sorry...not dizzy/vertigo/etc.
As do I.
I don't recommend the generic ones you can get at a CVS/Walgreens/etc. I have found these to be far and away the best:
~$7 for these: http://www.amazon.com/Macks-Silicon...ck%27s+wax
Or the 2-pack for ~$11: http://www.amazon.com/Macks-Pillow-...d_sim_sg_2
Jeff, well exeuted, sounds like you kept you wits about you the whole way. Need for that approach increase exponentially with an arithmetic increase in distance, so for the IM, pay 4 x as much attention to details of pacing etc.
Elevation gain differences: 3 different ways to get the data: off geodetic survey maps, like, say, mapmyride.com uses; from barometer, like some altimeters; and from GPS. I've found mapping data gives the least, GPS gives the most elevation gain. Ironman.com probably uses mapping data.