Bruce Thompson 2014 Kona Race Report
I’ve been slow to write this report because I haven’t been able to decide if I had a great race or a crappy race. So this report is less about data and metrics, and more about how I feel.
My stated goal was “enjoy the day, use it as a big training day for Ironman Arizona in 5 weeks, not worry about the time, and not do too much damage to myself.” Versus that goal, I had a great race. I had a blast all week and during the race even with the tough conditions. I came out of the race in the best (meaning least beat up) shape of any IM I’ve done. But my time was slow, almost embarrassingly slow. I finished in 13:46, a Personal Worst by 58 minutes and 2.5 hours slower than my Kona qualifying time. So that was a crappy race. But even more concerning to me, I just couldn’t find the eye of the tiger to drive myself to suffer on the run like I’ve always been able to do. It got very lonely, in the dark, out on the Queen K, walking and not able to make myself run.
Pre-race - Two weeks before the race I strained some lower ab muscles doing some weight lifting routines. I had been using the ab slide board at my gym for 2x/week for 9 months, and didn’t do anything different but I hurt myself anyway. It hurt to swim and run but biking was okay. So I cut back my running to zero for a week and only swam with a pull buoy.
I arrived an entire week before the race. I wanted to take in all the events of Kona week and get the full experience since who knows if I’ll ever qualify again. I went to the IronGents dinner on Monday night (special dinner for those racing in +60 AGs), got several nice swims at Dig Me Beach including having a coffee at the coffee boat, got 2 rides on the Queen K, and did several easy runs at mid-day to get use to the heat. I also did some sight-seeing with my friends Charlie and Cathy. We visited Volcano National Park and beautiful Hapuna beach. I also did the Underpants Run on Thursday. Net, I had a fun week and my ab muscle was feeling better. So I headed into the race relaxed and feeling in better condition than I expected.
Race Day – Got to the race early, got marked, tires pumped, etc. Found a chair to sit in for 20 minutes and even got in a 5 minute warm up swim. Everything was good and I couldn’t believe I was about to do Kona. Felt very lucky and blessed.
Swim –I started near the TYR sign buoy about 10 yards back. There wasn’t too much contact at the start and it was pretty clean. I had a respectable swim given the ocean swells and chop. I never felt stressed or out of control. I swam 1:22 which was 10 minutes slower than my best ever swim in a wet suit. My only tough patch was about 2 miles into the swim I got caught and pummeled by a group of really fast female racer. I got hit just as I was reaching with my right arm, and this strained my ab muscle again. (Nothing worse than getting chicked and beat up by a bunch of hot ladies). So I just cruised on in from there and tried not to rotate my hips too much since that hurt the abs.
T1 – I got my swimskin off, rinsed the salt water off, and got my bag. I did a smooth transition (glasses, helmet and arm coolers on) not worrying about the time, and ran with my shoes to my bike. The eventful part was that I saw my brother JT and my friends Charlie and Cathy on the pier. I stopped to give them a hug before hopping on my bike. This was the highlight of the day, and I was feeling good. Time: 5:54
Bike – That was the hardest bike ride I’ve ever done. Period. The wind, the heat and open expanse of the course made it physically and mentally grueling. Also, I just never felt strong. My power meter was showing me numbers that were 20-30 watts lower than I had ridden earlier in the week for the same RPE. My goal was to ride at 180 watts, which is 68% IF, and I rode an average of 160 watts, or .6 IF.
I hydrated and fueled myself well. I grabbed 2 water bottles at each aid station, and a banana at the first 4 stations. I took 4 S-caps, and drank 2 bottles of concentrated Infinit during the ride. I peed 8 times on the bike so I know I wasn’t de-hydrated. I had no GI problems and my HR never got above 130, still zone 1 for me. I just had no pop in my legs.
The wind was cruel… a 30-40 mph head wind on the way out to Hawi. After the turnaround, we had a tailwind and crossing wind. It was so strong I saw 2 women get completely blown off the road and crash. I was hanging on for dear life coming down the hill at 45 mph…it was scary and exhilarating at the same time. Then the wind reversed itself and we had a head wind for much of the way back. I just stayed aero except when going thru aid stations and grinded along. This wore on me mentally. Boring!
And did I mention it was hot. During the last section back to Kona thru the lava fields, the temperature on my Garmin was 102F. So I drank and drank some more.
My time was 6:43, about 1 hour slower that my best IM bike split. Avg watts = 160. Avg HR = 121. IF = .60
T2 – My legs felt like crap getting off the bike, worse than they normally do after an IM ride. There is a nice little run all the way around the perimeter of the pier in T2 to get your bag, and my legs felt loosened up some. In the changing team I took my time. I decide to put on calf sleeves to protect my right calf that I tweaked at Mt Tremblant, and to absorb sweat. I get really bad blisters when my feet get wet & I’ve found the calf sleeves really help keep my feet dry. But they are a bitch to get on during a race, especially when you are already sweaty, and I need help from a volunteer to get them on. So my T1 time was very slow. Time: 9:40.
Run –My plan was to run easy, keep my HR below 140, walk up Palani Hill at mile 10, hydrate and walk thru each aid station, and not kill myself. Well, I didn’t have to worry about that…I just didn’t have anything, physically or mentally, all day. I had to stop and walk before I even got to the first aid station. I’d run for ½ mile or so then have to walk. Repeat for 26 miles. My HR never got above 130, which is low Zone 1 for me. I stopped to pee 5 times, took 4 more S-caps, and drink 1 or 2 cups of water at each aid station. I followed the same Infinit plan as in other IMs, and had no GI problems. So why couldn’t I run?
I talked to numerous other racers along the way to make the time past. It got dark just as I entered the Energy Lab so I did the last 10 miles in the dark and had to take my prescription sunglasses off. Nothing like running blind in the dark. So I got my first ever glow stick in a race. Mixed feelings about that. My abs clearly were hurting every time I tried to run, so I was running for shorter and shorter segments. UGH!
I figured why not try something new so I started taking cola at each aid station from mile 18 on instead of water. It went down fine, but I got no lift from it as others have said they got from cola late in a race.
The 5 miles on the Queen K from the Energy Lab back to the top of Palani were my low point. I never really felt really bad, or bonked. I just couldn’t make myself run. My abs were hurting. It was dark and fewer people were on the course. I was getting passed by numerous people when I’m usually the one doing the passing on the run late in the race. OUCH!! I was telling myself I didn’t like the course …BORING. I wondered why people try so hard to get into this stupid race. But I never thought of quitting.
When I got to the top of Palani Rd, I could hear the finish. So I told myself that I was going to run the last mile no matter how my abs felt or how unmotivated I was. So I began to run, and ran my fastest mile by far of the day. My abs hurt but strangely, it hurt less to run faster than to run slower. I was thinking “Now you learn this, maybe you could have been running faster all along.” The final run down Alii Drive was everything I imagined…people cheering, others walking in the street, lights in my eyes. I was not around any other racers so I got the full attention of the crowd and Mike Reilly at the end. Very satisfying to finish on not my best day. JT was able to get intothe finish line area and gave me my medal. That was so cool to have my brother, the guy who got me into triathlons, at the finishers area at Kona. Run time: 5:24. That was 1 hour and 26 minutes slower than my qualifying run.
Lessons Learned:
1. I’m never ever again going to do a race as a “big training day.” If I put on a bib, I’m racing it to my full capabilities. I’m just not cut out to go into a race thinking I’ll give it less than my best. If I need a training day, I’m training…no bib. I believe the thought that I wasn’t racing, just participating, bothered me the most when I was alone on the dark Queen K.
2. If I ever have the privilege of qualifying for Kona again, I’m racing it for a PR. Out of respect for the race, the other competitors and myself, I’ll give it my very best effort.
3. I really wasn’t fully recovered from Mt Tremblant. The day after Kona, I had the opportunity to speak with TJ Tollakson (pro winner at Mt Tremblant and 30 years younger than I) and he said he wasn’t recovered from MT and had to drop out of Kona. Andres Reilert (3rd at MT) finished Kona but walked most of the marathon. So maybe it was smart that I didn’t try to race Kona even though my heart was aching that I didn’t (couldn’t perhaps) race it.
4. I have to maximize my recovery over the next 4 weeks before IMAZ. I’m putting on the bib so I’m racing it. Who knows how much I’ll have left in the tank?
So in the end...a great race or a crappy race? I think it was BOTH!! What's your vote?
Comments
On the positive side:
a. You enjoyed the leadup and the "event" in spite of the race itself
b. You didn't crush yourself so hopefully you're in good shape for AZ
Overall you went hard this year and you accomplished your goal which was to qualify for Kona. So you have to declare the season a success, period. The injuries are now catching you and so regardless of how AZ goes you need to take some recharging time otherwise you'll find yourself going right into the next training build and risking a lot physically.
One other thing is that I think you learned a lot about how long it takes you to recover from an IM, i.e. IMMT to Kona wasn't enough gap time. If you are able to qualify for Kona at AZ or if you decide to do an earlier-season IM next year to get a KQ, you may want to think twice about 'defending your title' at IMMT.
Bruce - First, it was great to meet you and it was a lot of fun hang'in with you and the EN crew at all the pre/post race events1
To answer your question, i too think it's a little bit of both. I think that's normal anytime you have a performance where you underachieve relative to what you know you are capable of doing. I also agree with Matt, in that anyone can say an IM is going to be a long training day, but its another thing to race it as such and then be OK with the result. Not everyone has the ability to compartmentalize like that. For me, i know that i do not have enough IM races under my belt to be able to approach a race in this manner.
Personally, i feel in a very similar boat as you. I loved my Kona experience, but i feel like i didn't race my best race. The summary of your bike ride i could literally use word for word in my race report, especially the part about your watts being 20-30 under your RPE. That was exactly my experience. My take away is this course exposes flaws in your game. Weaknesses that you might be able to get away with at other races, are not possible here. For you, that may mean MT was a little too close given this race was to follow. There simply is no room for error in Kona. I say try to use the lessons learned in your build for IMAZ, but first take whatever time you need to physically and mentally recharge.
Congratulations on finishing Kona! I loved that JT put your medal on you at the finish. You guys are special.
Hope to see you at the races.
Frank
Bruce - Congrats again on winning your AG at IMMT. All of your EN 'mates are very proud. With that said, a race horse has a tough time trotting when other race horses are running. You are a race horse.
I certainly don't know whether you were sufficiently recovered from IMMT, but reading your posts after MT gave me the impression you were training through Kona for AZ. I wonder if you had not previously signed up for AZ whether you would have prepared appreciably different, physically and mentally, for Kona? Obviously in a race in such difficult conditions, it magnifies the difficulty not to properly taper and not to plan to be aggressive once the cannon is shot.
Unfortunately, I have personal experience in an IM running and walking in the dark and deciding to just finish. Its incompatible with an Ironman's DNA and self criticism has fertile ground out there in the lonely solitude to grow its seeds. My vote is: You not only finished THE Ironman, on your "bad day" you still beat 20 men in your AG who didn't get there by just sending in an application. That's pretty good.
Get that game face back on and nail down another KQ in AZ!
Bruce - First, there is never embarrassment in qualifying for and finishing the World Championship!! Second, I know how you feel and would feel the same way. It sounds like you were definitely not there mentally coupled with having just finished a hard IMMT and thinking about qualifying at IMAZ. That is a huge stretch of racing both physically and mentally! I'm 60 also and I know how long it takes me to really recover and recharge even when I think I'm fine. I've found that limiting the "A" races really helps to arrive at my big one fresh. No doubt you will KQ at IMAZ then maybe a nice long rest, a few 1/2 IM events next year and focus on Kona for your main event! Next time I'm sure it will be a completely different outcome!! Rest up and best of luck to you!!
Bruce 2.5 hours slower is not a good race but given your goals, you just participated. It seems the season goal of qualifying was accomplished and you did not set your self up to have a great race.
It looks like a lot of lessons learned for you on many fronts. I recall another Kona race report from several years ago about not having goals for the race and it seemed to create challenges around was this a good race or did I under perform? In any event great job in qualifying and getting to the big show.
I see several things to consider beyond the IMMT recovery and having no goal beyond "enjoying the day":
1) Did you do too much pre-race stuff, volcanoes national park, under pants run etc.? I know it's Hawaii and you need to get some fun stuff in but this does take away from the race.
2) The ribs I'm sure was a contributor to the slower time but did you have the "one thing" to keep driving you to the finish?
3) On the bike it was windy, and watts were down 20-30 (recovery, not your day) so this left you out there longer contributing to a longer day, 6:43 and 1 hour longer than you are used to. Once you get over 6:30 you just need to manage the TSS, not to mention all that time in the heat. Finally the ribs and the mental game seemed to catch up with you to not push the run.
I'm not sure there is anything of value in #3 just some perceptions from the race report.
Not many people can say they KQ'ed..... And a lot less than that , can say they KQ'ed with an AG 1st place Win!
This is a clear story of "Its about the Journey and not the Destination".... Its no secret that IMO KONA is just an over-rated hot/windy race! We only want it so bad because its so hard to get and that is what makes it truly special. When we arrive in KONA it is clear we are small fish in a big pond unlike the BAMF'ers we were at our KQ race! It should also be clear by the time you get from the airplane to the terminal that any and all "time goals" should be thrown out the window! These questions or discussions about racing vs. participating vs. training day vs. just finishing , are all relative to the individual with lots of factors involved like race schedule, fitness , fatigue and the mental/drive/will and goal outcome.... To me "participating" is 5NP watts less power on the bike and 10 sec per mile less on the run vs. what my racing would be like.... What is this in time 10-15 minutes overall.... To RACE means going to that edge and risking it all.... This means possibly not finishing!
Swim- 10 min slower vs wetsuit = win
Transitions- you got 10 minutes of xtra time( baking cookies) in those transitions -
Bike- Go back and read your bike description again - then read Al , Dave, P's , and mine.... Did anyone one of us hit our goal watts?
Run - Why couldnt you run? - Go back and read you bike description again.... No really , you just had your longest swim, longest bike , in the hottest, windiest conditions ever .
Your lessons learned.... While I understand them I dont necessarily agree with them, specially #2 Racing KONA for a PR? I would stick to racing to the best of your abilities on that day! KONA is not PR land!
I say you had a great race because you finished! You learned a lot ! Now if you truly think you went too easy @ KONA , thats a good thing because on 11/26 your gonna have 140.6 miles to prove it! My bet is that you will. So prepare for that game , get ready to put it on the line, and I'll see you in AZ!
Bruce - your experience (and Mark's, to some extent) are a good argument for making a pilgrimage to Kona sometime BEFORE one actually qualifies for the race. Problem with EN - it gets you so good so fast, you don't get that chance. In 04, I went to the race, volunteered with a challenged athlete, ran the UPR, got to spend two weeks in the weather, see many of the pros wilt just like an AGer, watch the helicopters hover over the racers, etc, etc. When I came back in 06 to race, I was able to beat my qualifying time and set a PR for an IM marathon to that point. I think having been there at the race once already played a big part in that - I didn't get psyched out by the hype.
My point is - you've got that all out of your system now. There's another spot with your name on it, waiting for you to make the effort to claim it at an upcoming race this cycle. Once you grab it with your renewed IM revenge face, you can go back with a sound knowledge of how you want to approach Kona knowing that it has thrown its worst conditions at you already, and knowing how to remain calm and focused , and maybe even willing to give a couple of weeks to being there before the race, like Dave T did this year
@ Everybody...thanks so much for reading my report and for your insightful comments. Each one of you offered a unique perspective that has helped me get comfortable as I reflect on the day.
As I re-read my report, it clearly comes across that I was being a "cry baby" about the event, and that I was being very selfish. Upon reflection, I feel very lucky and blessed to be able to even do this crazy sport of triathlon at my age. Regardless of my finishing time, cross the line at Kona was "a memory of a lifetime". Thanks again to all my EN teammates for putting my day and my 2014 racing season into the proper perspective.
Of course, having a strong achievement reflex is the bedeviling part of that race - it's takes a lot of accomplishment to earn your way there, and when the actual races doesn't measure up to your ordinary set of standards, it stings a little. I don't think it comes across as a "cry baby" at all - the time was slower than you hoped. buuuuuut, it's one race that you positioned in a string of more important races, and also having done the Kona->AZ combo, I think you made the right call. Moreover, the sting of a unsatisfactory or suboptimal result is a huge motivation to go at it harder next time. You're actually pretty advantages that "next time" is just in a few weeks from now!
last things: back in Rich's Crucible Fitness days, he wrote a little bit about showing up at Kona without a stong "one thing" and kind of coming away with the same type of headspace you describe. In both of your cases, that one thing was established well before the race, and likely for very very good reasons.
And, finally, it was fookin' TOUGH that day. I've looked at a number of racers' results in comparison to their previous Kona times, and their qualifying times, and it was universally a challenging year. Now you see why people keep coming back to that race with something to prove!
Thanks again for the chauffeur services during race week; it was terrific meeting you and JT.
Dave...thanks very much for your thoughts. I've had time to reflect and I know I made the right choice to finish Kona without killing myself in the process. I'm recovering pretty well and this week have itch back to go racing. We'll see how much I have in the tank for AZ.