Chris IM Louisville Race Report
I cannot believe it's been a week since Louisville.....Here is the report....
First off I'll provide my background: This is my 5th Ironman start and my 1st time at Louisville. I've completed Florida twice, Wisconsin once, and now Louisville. (I also have a DNF at Wisconsin). I was a collegiate swimmer at Notre Dame and ran cross country/track in high school. You'll notice I do not mention a biking background which will become evident as you read my report.
My brother and sister are also Ironman athletes and the plan was for Louisville to be the first time all three of us raced together. My sister ended up with some medical issues early and the season and decided to stick with Arizona and skip Louisville, which left my brother and I to fend for ourselves. My brother has done Louisville twice before in '09 and '13 so it was great to have an experienced brain to pick.
My goal for this race was to PR -- (my previous PR was 10:42 in Wisconsin 2013)
After an 8 hour drive from Kansas City, I arrived Friday early afternoon. In my earlier Ironman days I always arrived Wednesday or Thursday but my last two (Wisconsin '13 and now Louisville) I have arrived on Friday afternoon. I really enjoy this because it doesn't leave a lot of time to sit and mull over the race. I checked in around 3pm and it was less than 15 minutes to complete registration. We stayed at the Springhill Suites (3-4 blocks from both the swim start and 4th st. live (finish). I had planned to bike the course at some point that summer but never came to fruition. I decided to drive the course on Friday evening. I was anxious to see the comparison between Louisville and Wisconsin.
Saturday I decided not to do the morning swim. I'm very much into rest the last few days prior to an Ironman and choose not to do much the week prior to the race. We ended up taking the family to the Louisville Slugger museum for a few hours. I highly recommend if you have kids 6-10 range. My kids really enjoyed it and it took my mind off the race. The remainder of the day was focused on getting the bike ready and checking in.
I actually slept very well from around 9pm to 3am. I attempt to complete all my initial pre-race nutrition at least 2 and 1/2 hours prior to the race start. This has worked well the last two races. My brother and I had us drive the 4 blocks to the bike transition. We arrived right as it opened at 4:45 am and got the tires aired up and water bottles ready and walked the mile (est) to the swim start. It really isn't a bad walk. We were probably in the top 75-100 starters.
SWIM: Jumped in on the swim and stayed long and steady throughout. The channel prior does get a little shallow as your near the docks. It was slightly congested in the channel but nothing like Wisconsin or any other mass start. After we turned the corner the current takes over and you can go long and strong. I went a PR on the swim and was actually very shocked by my time as I did not think I was in that kind of shape. It was very easy to sight line the buoys and a great course. Definitely my favorite swim course to date and like a speed suit over a wet suit.
50:12 (19th overall) (2nd AG-35/39)
BIKE: Oh where to begin....Let's just say I was so amped up from my swim I forgot to take off my speed-suit. Yes, you read correctly....ARGHHH! I didn't realize until my brother passed me at mile 3 of the bike and said "you still have your wet suit on". Let's just say I got some great ribbing over the next 112 miles from several athletes. I could have let it hijak my race but after awhile I forgot it was even there. My plan on the bike, as with Wisconsin, was to cruise. (and beat my Wisconsin split from the prior year)...My year has been crazy on the bike as I was hit by a car in May which totaled my bike (I was fine). I've been doing most of my long rides with a road bike and had only tried my new bike a couple of times. Needless to say I was not comfortable out there (which I expected) A week prior to the race my power meter went out. All that being said, I decided to be super conservative and definitely let several pass me on the first portion of the race. My HR actually dropped throughout the bike from 166 to a 155 average. I hit my nutrition right on and felt OK going into the run. If I could make a recommendation is that you ride the entire course at least once prior to your race. I did this last year in Wisconsin and it makes such a big difference. I was way to cautious and out of my aero-barstoo much. Overall, I can't complain about my split with a speed suit 
, no power, and little comfort on the bike....
Bike Split = 5:42
Run: I was excited about the run because I knew I held back on the bike and this was a strength. Felt very relaxed on the run as the temperature and humidy began to rise. Started the +30 slower than easy pace and walked each aid station. As happened in Wisconsin LY it was very hard to increase the pace mainly due to the conditions. I decided to focus on nutrition and cooling my core as much as possible through each aid station. (on average I walked 30-45 each aid station) Slightly longer aid station breaks than Wisconsin because of the +20 degree temperature difference. I felt it very advantageous to dump ice down both the front and back of my jersey and dump water directly in my face to "wake" me up. Gels and salt were key throughout the entire run. Although I wasn't able to increase the pace I was happy with my split.
Run Split = 3:46
Overall (10:29- 17th AG, 89 Overall)
Overall, I'm very happy with the result and PR. I'm eyeing my 2015 race and would love feedback on the following...(Boulder, Chattanooga) - Top 2 choices....also on the list (Louisville, Wisconsin)
Would love feedback! THANKS!!
Comments
Hey Chris,
Congrats on a great result, especially considering your bike training issues. I lived and raced against you and Bryan in KC for 10 years, so it's nice to see a familiar voice here at EN. As for next year's big race, all 4 of the ones on your list are perfect for KC's limited training window and all 4 are within a day's drive. The key question is, what are you looking for? Fun course, fun environment, compete in your AG? You know Boulder and Madison are great environments. Boulder throws in the altitude issue, which affects everyone differently. Wisconsin is a biker's dream course (it ate my lunch), so probably doesn't match your strengths if placing is your goal. You know Louisville - just imagine it 10-15 degrees cooler. Chat will be an EN key race, so tons of support. It'll be a fast, current swim like Lou, rolling bike that probably suits you, and a tough hilly run that should also cater to your strengths. If I were a Fugate, I'd go Chat. Of course, if I were a Fugate, I'd be younger and a lot faster.
My $0.02. Congrats again.
Mike
Thanks for the response and great to hear from you! I'm guessing your enjoying training in Florida versus KC. Thanks for the feedback. Yes, really trying to keep improving on my AG placings. I'm always looking for the new courses so Boulder and Chatt are on the top of the list. Great to hear the feedback on Chatt as I didn't know anything about that course. Hope your enjoying your season! Thanks again!