IMFL 2013 Race Report
IMFL 2013 RR:
12th Ironman 52 yrs old. Previous IM PB 11:49 at IMAZ 2012.
My goal was to get a new PB. IMFL is fast so wanted to definitely go <11:30 (<11:00 would have been a perfect day)</p>
Overall my day was a 9/10 as far as the execution and how it went.
SWIM: 1:04 (started left with the under 60min group and headed for inside the buoys. Just made the turn buoys. No contact. My PB at IMFL is 1:01. Felt the waves against us going out my have slowed us some since two laps into the big waves). Came out 18th in AG. Fine.
BIKE: 5:24 (Fast course and day with a small north wind. I knew it was going to be fast coming home so that was my goal to make it very fast coming home. I actually got off the bike 2 times to pee at the portopotties so I was off bike for about 3-4 minutes. So ride time on computer was 5:20. I had previously Never broke 5:30. I went out in 2:47 @ 147w (IF 59%) extremely conservatively but was holding 20mph so just sat on that pace. Had lots pass me. At mile 70 I looked at my watch and said that if I'm to break 5:30 its "time to go"!. It was not until mile 70 that I even felt I was working. I was essentially breathing through my nose until mile 70. From mile 70-112 I then had 184w (IF 74%) and did the last 56 miles at 2:36. I was in OA place 638th at mile 70 and finish the bike at 531st OA place, passing 128 people the last 42 miles. I felt unbelievably strong and passing people gave me such a mental boost. I think I will do this pacing strategy again in the future. Overall Bike 5:24 (Bike 5:20 on bike) 2:47>2:36......Overall 167wNP (IF 67%) VI 1.08
RUN: 4:52 (2:14>2:38) Previous PB was 4:50 so close. Was on massive PB pace until about mile 15-16. I only walked the aid stations until then. I then went on a 1:1 walk/run until mile 23. Then shuffled home.
OVERALL : 11:33 OA 783th and 52 AG (300 in my AG!). Very pleased with the day.
OVERALL REFLECTIONS:
1. Swim training and speed are fine. Top 5% AG.
2. Bike training and taper and exectution are spot on. Breaking 5:30 at AG 50-54 is solid, I believe.
3. Run execution is fine. I continue to run more of the marathon in these things. Just feel I am still slower than my potential. I feel I should be around 4:20 or so. I plan to talk to Coach P 1:1 about some ideas I'm milling over about me (n=1)
4. It's still awesome to still be improving at 51 yrs of age and completing 12 IMs so far.
Still enjoying doing these! I have IMTx and IMLou next year!
Comments
Great job Michael! Can't you do Kona now, with 12 IM completed?
Unfortunately only 8 of them were WTC and 4 were independent.
So after next year, you'll just need 2 more WTC!
Al.....you're right. I do tend to bike conservatively early. It's such a long day, I guess, Im afraid of getting too tired early. Next IM I may target 65% (instead of 59%) until mile 70 and then go to 73% after that. I guess it's about courage to bike close to my potential when I still haven't had a stellar IM run yet.
you've got cajones starting the swim where you did! I wanted none of that!!! But then again, you are a lot faster than me.
great job and awesome improvements over time.