Ironman Cozumel 2013 Race Execution Plan

Paul Hough

Cozumel will be my 7^th ironman and the first time I’ve repeated a venue.   I am compiling a race plan to guide my preparation, but more importantly my execution.

 

Earlier this year I ruptured the plantar fascia in my left foot ...  i.e., not just the standard inflammation but a complete rip that felt and sounded like a cracked bone when it happened.  That put a two month hole in my running at a critical time in the year.  I still was able to complete Ironman Sweden in 11:52 this summer but that was well below my expectations, predominantly due to a lousy run.   I regrouped then started training for Cozumel only to injury my left shoulder twice, and tear my right hamstring, each of which put a hole into my training.  It’s been a heck of a year!

 

 Ten days out, I feel fairly healthy with the exception of the shoulder which is still giving me twinges on the recovery stroke and when I lift my arm over my head (no weakness on the pull).  So I need this race plan to moderate my expectations.  I finished in 11:48 last year and believe it is still possible to do better if I execute smartly.  So here we go:

 

Nutrition:  I plan to follow the core diet that QT2 prepared for me.  The main difference is that I am bringing my own applesauce.  Last year I figured I could get everything I needed at the supermarket but ended up with some baby food apple sauce and could only gag down a couple of spoonful’s.  I will get up at 2am have my applesauce, protein shake, banana and sport drink.   Up again at 4am to get ready. 

 

Swim – last year I swam with a bum right shoulder and was hoping for 1:15.  Ended up with a 1:27 due to a wicked strong current that saw hundreds DNF.  This year I will shoot for a 1:20 goal as more realistic with my left shoulder having impeded training.

 

T1 – grab my bag on the way to the tent, peel of the speed suit, drink 8oz of PickleJuice Sport, 2 Pickle Juice Shots into my back pocket.  Helmet on, and head out. 5 mins.

 

Bike – I rode a 5:31 last year and need to slow down to 5:40.  This should set me up for a much better run.  If it’s a great day, I need to maintain 5:40.  If I think we are doddling, I want 5:40.  My last RR on a hot, humid day in Tampa was 5:42 with IFF = .72 and I felt like crap.  I will lollygag the first loop of the course, drink my 1^st PJ Shot in town, then pick up the pace to IFF = .7.   Second PJ Shot at 2^nd loop.  PowerBars and PowerGels per the plan.   Drink as much as possible.   5:40!!

 

T2 – Change shoes, grab my run bag.   Drink 8 oz PJ Sport.  6 IMs, all conditions, and this is the first place I pee each time.  I just sweat it out on the bike.  No worries. 3 mins.

 

Run – I want 4:20…10 min miles.   I used to be able to run, but it has failed me the last two times and I cannot ignore the slower training times I’ve put up this year.  Being more realistic and slowing down the bike should give me a better result.   Put on my visor, put 1 PJ Shot and 2 PowerGels in the rear pocket.  Carry S-Caps and Margarita Cliff Shots to take while running.  Back-up nutrition in special needs if I want it.  Run stupid slow going out.  Walk if needed to slow it down.  It is a 3 loop course run course and I am looking for about 1:26 – 1:27 per loop.  Plan on 1^st loop being hottest with temperature getting more comfortable each loop thereafter.  Try to hold it together from 4 to 13 miles, but no just 10 min miles…jog!   After making the turn on the 2^nd loop I know it’s going to happen…yes, I am going to finish another.  Start 3^rd loop and count folks I am passing.  Don’t get excited passing through the corridor in town.  Once back out of town, press the pace if there’s anything left.  Pull out the one thing now!

 

Overall goal:  11:28.  Nothing heroic.  Nothing fancy.   But that’s 20 mins faster than last year assuming we have a more typical swim and not the worst current ever.   Slow bike setting up a stronger run.   Gets me one notch closer to a legacy spot to Kona.  That’s the plan. 

tim cronk

Paul , Sorry to hear about all your injury set backs this year.... Maybe cut back on that volume a little next year :-) ..... Glad your feeling pretty good a couple weeks out... Hopefully your should is good to you! The plan looks good and doable specially if that swim (IS NOT the Treadmill Swim we had last year).... I understand your bike plan but by going too easy on the first loop do you think you are giving away too much time in the form of lower temps and less winds????? You know loop 2 and 3 are hot and windy.... I know you have a 4:20 marathon in you know problem... I got really confused on the Run last year with TOO MANY aid stations , it felt like 1 every 1/2 mile or so....What is your plan for the aid stations? Not so much nutrtition , ice , walking , but when are you going to use them and how often? Using your own GPS to plan those? Wishing you good skill and will be watching you guys melt while I eat ice cream!

Bruce Thompson

Paul - Solid plan especially with all your injuries.   You are a tough dude to take this on so recently after 2 serious injuries.  I do suggest that you not worry about the time b/c of the injuries.  Just do your best in each moment and string together 100s of good moments.  The time will take care of itself if you stay focused on "right now".  Have fun and be safe.

Paul Hough

Tim - I did cut back on volume since Sweden and am tapering more. I think the aid stations are 1K apart. I passed some last year but did take advantage of the frequency. Coz is the only IM In which I stopped to pee during the run. I did not take in more gels and stuff, just more to drink.

robin sarner

have fun.

for hot races should you be drinking and peeing more?        I think you are giving away significant time by doing the whole race borderline hydrated.

Al Truscott

Given the cards your injuries have dealt you, finishing and running the whole way are noble victories. You are one determined racer, though, so take full advantage of whatever the day gives you.

Pina

Paul, so great you're showing up to be all that you can given your year. Look forward to meeting you on Friday.
Safe travels!

david ware

PAul: good plan, although I think, like the others you may be giving away a little too much. Don't know how you make it thru 5+ hours on the bike and never pee. Maybe a little more fluid on the bike will also help set you up for a stronger run? Good Luck!

Paul Hough

David, I can put away 54 oz PER HOUR and not pee. You can hook me to a mobile IV and I am not going to pee. Instead, I am going to sweat buckets. Folks who are taking several leaks during the bike are wired differently than I am.