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Ken’s IMMD Race Report

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Ken’s IMMD Race Report

        2013 was my first full distance race at IMLP and my first year with EN.  Despite crashing on the 2nd   loop of the bike and losing well over an hour I managed to finish bloodied and banged up but with a big smile on my face.  Once you get that finisher feeling it’s hard to not want to get some more so I signed up for IM Chattanooga 2014.  However, when Ironman announced their new policy about transferring we decided to switch to IMMD.  We’re in NJ so this just made it easier and more affordable to get there to both train and do the race.  Anyway, we arrived on Thursday, went right to packet pickup, checked out the expo, went to the Athlete Briefing, checked into the hotel and did about 40 minutes on the bike; by 5:00 we were all showered and ready for dinner.  Friday we slept in, had a good breakfast, brought our bikes and bags to transition then did a really slow, short run just to take the edge off.  Great dinner that night in Easton and in bed by 8.

 

Race Day

        Up at 3:45, and immediately downed a protein drink and headed for breakfast at the hotel.  Had eggs, English muffin, OJ, coffee and a banana.  2 pit stops, grabbed wetsuit, swim gear,  morning bag, special needs bags and headed to the race.  Pumped the tires, checked bike and run bags, put on wetuit ( ½ way).  One more porta potty stop, take a power gel, water and get to the swim start.

 

Swim

        Ok, this is my biggest challenge.  I have AOSD (adult onset swimmer’s disease and am really slow (1:41 at IMLP last year) but I thought I was improving this year….. until I did the swim relay at Challenge Atlantic City.  I finished but let’s just say it was not pretty and it almost made me quit this sport.  I did almost all of Rich’s EN swim workouts (although how he thought I was going to swim 4400 meters in those one hour workouts was beyond me! )  and a bunch of OWS, none of which were anything to write home about.  Anyway, for the race I seeded in the 1:40 range, heard the gun, shuffled to the arch, jumped in the water and just started swimming.  My plan was to go stupid slow on the outside, really relax and sight every 5 -7 strokes.  Bam! Kicked in the stomach, bam! Kicked in the head, wow this was the most crowded swim I’ve ever done.  It didn’t ever really empty out for the entire swim. I tried to draft and get a little closer to the buoy line but I went off course maybe 5 times and 3 times were like almost up to side of a boat or a kayak, ugh!!!  Believe it or not this is an improvement for me swimming straighter. Goal this off season is get some good swim coaching and work on technique.  Swim time: 1:46:36

 

T1

        Volunteers were great.  Transition slow but uneventful: 7:20

 

Bike

         I trained with HR and was determined to follow the 4 keys and keep my HR in Z1.  I tried but could not get lower than upper Z2 low Z3 for about 20 miles.  Then it got better and stayed mostly low Z2 for the first loop.  Felt really good, passed a lot of people, got a penalty for passing across the double yellow line, battled with a volunteer for the porta potty at first aid station after the High School (he won) and did my best to stay with nutrition plan: 200 cals per hr from shot blocks, Perform, salt tabs, half a turkey sandwich with pickles at mile 56 and 2 GU’s.  Picked it up a little on 2nd loop and negative split the ride.  Bike time: 6:11:18

 

 

T2

        Felt a little bonky in T2 but not bad.  Did the Al T trick with the zip lock bag, got a little sunscreen and off I went. T2: 6:55

 

Run

        Ok, not a lifelong runner either so I run on guts and trying to always keep good form.  I also tried to follow my plan for the first 6 miles and run at 11:00 – 11:15 pace.  I felt pretty good and struggled to slow down and it turns out I didn’t do a good job.  10:23 avg pace for miles 1 – 6 and that includes walking 30 steps each aid station.  That was mistake No.1, mistake 2 was to replace the regular laces on my Hoka Cliftons with an old used pair of elastic laces the night before the race.  Turns out they squeezed my right foot toes and by mile 5 I had a blister screaming at me and by mile 8 it turned into a bloody, squishy mess.  Stopped at the next water stop and threw a glob of Vaseline on it.  Had to changed my foot strike and wound up slowing way down.  Did the best I could for the rest of the run but had to take more walk breaks besides the breaks at the water stops.  But now at mile 24 or so I told myself to suck it up and pick it up and bring it home.  Ran the last 2 miles with the final half mile getting cheered on by the amazing spectators lining the course all the way from the final turnaround to the Finish Line.  Really Awesome!!   Run Time: 5:07:30

 

Finish Times:

Name                  Country    Div/Rank  Gender/Rank Overall/Rank     Swim         Bike           Run            Finish       

Cestari, Ken      USA           10               601                    787                          01:46:36   06:11:18   05:07:30   13:19:39  

 

 

 Take Aways

        So I pr’d by 2:20 minutes!!! How cool is that?  Am still learning a lot and need to really improve the swimming.  On the run I think I need to learn to pace better and just get more miles under my belt.  I’m determined to train with power next season and am confident that will make a big difference as well.  This was a great venue for a race and we had great weather and conditions (despite a little current on the swim, 2nd loop wind on the bike, and a little heat on the run.)  It was inspiring to see so many ENer’s out there. Many thanks and congrats again to my dear friends Turby (Kona-Bound) Wright and Carol DeFazio for their guidance and support and encouragement and for turning me on to EN.  Final congrats to my squeeze, Pam Allen for crossing that finish line and knowing she is an Ironman.

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