Sue Chapman's IMMT Race Report
Short Story: F50-54, 13:49:53, 50 minute PR (3rd IM – IMWI 2011 and IMWI 2013)
Longer Version (yes, really 
- but it's my first official race report)
Background – I’ve been with EN since February, 2011. Had registered for IMWI 2011 and was working with a local coach. That didn’t work out and EN was recommended. It’s been a great decision! 1st IM – really was a learning experience and very enjoyable. Took a year off for HIMs and an ultra run. Back for IMWI in 2012 which was an epic fail – gut issues from the time I got out of the swim, wasn’t able to take in much fluids/nutrition on the bike, ended up with a massive side ache for the 1st six-eight miles of the run and ended up walking several miles. So, IMMT was to be a revenge race!
Pre-Race – Arrived in MT on Thursday afternoon (my sis, Mary Larson, and I flew to Montreal where my husband met us as he drove with all of our gear and bikes). Stayed at a condo on the hill – nice to be close by but far enough away from the chaos. Went to the Team Dinner where we were able to connect with such a great group of teammates!
Went to the team swim on Friday morning, with my Roka sleeveless wetsuit – the one I’ve been using since last summer. OMG, the water was cold! I’d been watching the water temps that were posted online but didn’t have any comparison to what I was used to swimming in – s I decided to bring my old, ratty, holey QR superful (which I hadn’t used in 1.5 years). I started swimming, thinking I’d warm up because I usually warm up really fast. I swam about 4 bouys and thought that I’d never finish the swim on Sunday – they’d be pulling me up on a boat! Got out of the water and biked the Lac Superior portion and was very happy that it wasn’t any more difficult that what we are used to riding – and it was serious fun on the way back! Rode about ½ of Montee Ryan and then went back to the condo and took a shower and then needed to soak my feet in warm water for 30 minutes to warm them up. I decided I had to try the full sleeve wetsuit on Saturday morning.
Went and checked in, did the expo thing, looked for warmer wool socks for biking (because I’m a little panicked about potentially very cold feet – I don’t usually get cold but when I do it’s very hard to warm up), and finally found some at one of the stores in the village – I think they ended up costing about $22 but I was happy to pay! After the athletes dinner, went back to the condo and took time to get my bags all packed up.
Saturday morning and it’s time for another swim. Initially it was cold (with all the water coming in through the holes in my wetsuit – brrr) but as I started swimming, it was much more comfortable and I decided that it was a go. Went for a short 20 minute run and then it was back to the condo. Checked in our bags and bikes and then drove the hwy 117 portion of the course – okay, that’s not so bad either. Back to the condo to chill the rest of the day. Not a big breakfast (English muffin w/PB) which is normal for me, small salad and pasta for lunch, snack of fruit and baked potato, hydrating with G2 and water, early pasta and chicken dinner and in bed by 9:00.
Up at 4:15. Coffee, applesauce (1/2 cup), English muffin with peanut butter, diet Coke (yes, really). Got to the venue, took care of bike details, added items to bags, dropped off special needs, when to EN team pic and went to the swim start. Took my time getting into my wetsuit as I was in the last wave (in fact, was in the tent by the start line and no one was in there – nice and quiet). Was sipping a small Gatorade throughout the morning.
Swim – 1:25:00
Got to the swim warm up with enough time to get in the water for 3-4 minutes – perfect timing for me. Got out walked to the start with everyone – hugs to Mary and Leslie Schneider, and off we went. I really liked the wave start – less fighting/kicking/congestion. Smooth and easy was my plan. Had to stop a few times to defog the goggles and swim around others from earlier waves but then got right back at it. Most cool part – about 300 yards from the exit, I looked over and there was my sister Mary! We swam together to the swim exit and exited together!
T1 – 17:55 (I know 
)
Thanks wetsuit strippers! Wrapped the wetsuit around my shoulders, like a shawl, to keep warm for the long run to the tent. I had packed warm clothes – long pants, rain jacket, long sleeve shirt, beanie, arm warmers – not knowing how I’d feel getting out of the water. Changed from my swimsuit, taking time to dry off (yes, my time reflects this!), and decided just to wear short bike shorts (no long pants), EN bike jersey, and arm warmers. I had also bought warm bike shoe toe covers right before coming to MT. I had put them on my bike shoes the day before after testing that I could easily get into my shoes with them on. Didn’t bring the rain jacket and it turns out the arm warmers were enough. Took my Garmin 810 and headed for the bike.
Bike – 7:02
I had made sure my Garmin was paired with Vector pedals on Saturday – should have made sure the Garmin had acquired the satellites. Turned on the Garmin, started riding, and kept waiting for it to acquire the satellites. After a few miles, I ended up turning off the Garmin and turning it back on. That worked and it finally connected – yay – power and data present!
So, on the IMMT Webinar, Coach P made a few points that I memorized and kept running through my head throughout the bike – especially when I was inclined to do something stupid (pass someone that would burn a match, skip the 10 minute hydration schedule, etc.):
· Smart and mindful,
· Patience and Discipline,
· Let the race come to you (think mile 18)
I added another after talking with Kori Martini at the EN dinner:
· How will what you want to do right now impact your second trip up the Lac Superior section of the bike? (Thanks Kori)
Keeping myself grounded in these thoughts were key to my entire race. I set my garmin to beep every 10 minutes to remind myself to drink and I tried to finish 2 20 oz bottles 3 times during the bike – which is really good for me – probably took in 80 oz total (combination of water and perform/Gatorade). I also had at least 4 honey stinger waffles – yum – easy to digest solid food was great! Had 3-4 salt sticks and always took one with a tums.
Was almost finished with the bike and had just flown down that great hill on the way back from Lac Superior when the first 10 minute downpour happened! I was soaked (and the rain had stopped) by the time I handed by bike to a volunteer. On the plus side, I wasn’t tired and didn’t have that “I don’t ever want to see my bike again” feeling. On to T2.
T2 – 7:24 (I know, but I was soaking wet)
Into the tent, soaking wet, strip down, dry off, change into EN trip top and compression running shorts, race belt with two gels, plenty of salt and tums. I had planned to also bring my arm warmers in case I was cold on the 2nd loop of the run. I tied them to my race belt and off I went.
Run – 4:56:39 (yes, slow but my best marathon time ever – including stand alones!)
Started running and surprisingly didn’t feel “brick” like at all! Saw Kori soon after the start and she checked in on my and took off on her second loop. Ran up the first hill and at the top realized I had just done that and felt fine! The aid stations were fairly short so I walked each one, took some water, perform (only once or twice), cola and yuummm chicken broth when they started serving it! Also, a pretzel and/or orange slice. Tried to start running as soon as I got through the station. While I had my Garmin 910xt on, I didn’t focus on the paces and focused on how I felt running. I could tell when I was running too fast. When I caught myself doing that, I’d slow down and let the mantras I used on the bike go through my mind. I also wanted to finish in the daylight (for once) and would ask myself if what I was doing “right now” was going to help me meet my goal – sometimes yes, sometimes no was the answer. It was so great to have all of our EN teammates out there rooting for each other – what a help it pushing forward!!
About mile 10, the rain came again – really?? Okay, I rolled up my arm warmers and stuck them under my tri top to keep them dry – not sure it worked but it helped. The rain only lasted about 10 minutes – just enough to get the shoes soaking wet. The silver lining was that it cooled me off. So, at the special needs, I took a minute to dry my feet, change socks and shoes (yes, had a dry pair in my bag as the weather was so iffy – but note to self – next time put a good secondary running pair in the bag rather than the ratty ones you used last year). Walked the hills back into town and headed back out. Tried to keep the same pace but about mile 15 I started getting dizzy. Tried running through it and then walked for a little while to bring the HR down. Drank more at the next aid station, took salt and tums, walked just a little more and started running again. That did the trick. Just kept pushing forward. About mile 20, I felt a “slick” of sweat on my face – which is my indication that I’m getting pretty dehydrated – but I’m not going to let that stop me… it’s still light out! And, I was jazzed because the dreaded mile 18 suck had not reached me – even though I was slowing down. Water, coke, broth through the aid stations. Saw Mary about mile 22 and she told me I could reach my goal – great pick me up! Walked up the hills on the way back into town but ran everything else. It got dark by 8:30 but I knew if I really kept moving I could finish before 9:00. Ran through the finish line (after high-fiving ENers on the run in) at 8:49:53! 
My previous best was finishing at 9:42 in 2011. After the disaster in IMWI last year, I was committed to changing that for IMMT. Went back to doing a serious TRX class 2x week from the beginning of the outseason until taper time, did some serious body comp work the last 1.5 months before the race, losing 7 pounds (maybe not to be recommended but I focused on cutting out non-necessary fats and carbs and adding more protein), and hit 95% of my workouts in the last two months of the build. Did a serious taper and finally it all came together for this BOPer! Very happy with the results. Connecting with such a phenomenal group of EN teammates made it all the more special – thanks everyone!
Comments
Setting a marathon PR in an Ironman shows you had good execution all day. And even though I do believe taking the time in transitions to get dry and warm was in your best interest on the day, you did spend A LOT of time here. I honestly think you could cut out 10-15 mins here for your next race.
I also have an issue with something you said at the end of your RR... "...it finally came together for this BOPer". You can no longer claim that moniker and I think you should start thinking of yourself as FOPer and race accordingly. I couldn't help myself, so I looked up the race results. You were 37th in F50-54 out of 96 (and cleaning up your transition times alone would have put you at 31st). That almost puts you in the top third of your AG, which is hardly BOP. Hell, that's the back edge of the FOP!!! Or worst case the very front edge of the MOP and I hardly think you have reached the limits of your gains... So congrats on a huge PR!
Sue...great jb and congrats on both the IM and marathon PRs . There are very few people who can say their fastest marathon happened in an IM race. That's impressive. You almost finished in the daylight and would have done so if the heavy cloud cover hadn't hastened the darkness.
2x what John said about no longer being BOP. That ain't you any more, and with some faster transition, who knows.
Great to see you on the course, and thanks for the mojo you gave to me during the run. It really helped me keep going. Again, congrats on your super race and PR. I hear that there are still spots for AZ....
@Tim - Thanks for the tip - I'll try that next time - the Garmin is fairly new for me and I'm still learning all of the features. I have a sprint tomorrow so I'll try it. Re: the tums - this year is the first year using them. After last year, with lots of stomach bloat/gas, my sister suggested taking them - especially with salt sticks. They seem to calm my stomach and help me burp (I'm not one of those that can make myself do that).
@John - Yes, I'm not quite sure why it took so long esp. in the first transition - I probably could have sped up especially if it was warm - I do know that while I tend to get really warm, if I do get cold on the bike I just can't warm back up, which makes for a miserable day. And, WOW - scary to have to recraft in my mind how I view myself as a competitor - your comments will stay with me as I think through this. I always try to be in the top 1/2 in shorter races but didn't think I had it in me to be top 1/2 in an IM distance race. Much to seriously consider - thank you.
@Bruce - "Wisconsin" says thanks for your mojo out on the course and I was so happy for you!! I did think about our "finish in the dayllight" conversation throughout the run - which helped me push forward. No way on AZ - nice try! I'll be there as master sherpa for Mary and cheering on the team - next up for me is the Door County Fall 50, 50 mile ultra run - I'm looking to take my fitness there and cut 35-40 minutes off my time(maybe I should consider a bigger goal, we'll see) and finish before 5:00 (did it in 10:33 in 2012 - finishing at 5:33 pm - still in the light)!
Sue congratulations on your PR IM and a great race report. Was most impressed with how disciplined you stayed to your plan throughout your race and how good you were about staying in your box no matter what the day brought- lon transitions and all- probably smart by the way given the elements.
Lots of good stuff in this for me to heed and keep in mind as I come into IMWI. Thanks much for the clever reminders to stay in the present and continually think about "Is what I'm doing now going to help or hurt me at X point forward in the day"? Seemingly the key pillar in your success. Look forward to seeing you in Wis. Congrats FOPer!
Congrats and hope to see you again at race soon...
@JT - It was great to see you on the run course, making me laugh and taking my mind off of the hard work! I actually "practiced" my mental shift as a faster athlete this weekend at a local sprint - pushing myself harder than I ever have on the run. I hope to come to your town in the next year or two for the 70.3 - but not sure when.