Bruce Thompson's IMAZ 2014 Race Report
“One Race Too Many”
Short Version: A good but frustrating race. Finished in 11:47, 4/47 in AG and 525/3000 OA. I had a bad flat that took me 20 minutes to change (ok go ahead and laugh now) that cost me two places and a Kona slot. I was just too far behind to catch 2nd and 3rd even with the fastest run of the top 4 guys in my AG. But I was 19 minutes off my run pr @ Mt Tremblant in August, so if I had run closer to my Mt Tremblant time I would have finished 2nd even with the flat. Still, it was a solid conclusion to a very successful racing season (I finished on the podium 7 times in 8 races with Kona being the exception), and I’m finishing the year with no major injuries (yippee).
Long Version: This was my 3rd Ironman race in 13 weeks (I had never done more than one per year) so this was completely new territory for my recovery and durability capabilities. I raced hard @ Mt Tremblant in August to earn a Kona slot, backed-off in Kona (that’s a nice way to say the Big Island humbled me), and intended to race hard again @ Arizona. I came in AZ feeling better than Kona (my strained ab muscles were just about 98% healed), and was excited to be racing again.
Pre-race: Arrived in AZ on Thursday, got checked in, got my bike, and went to the EN team dinner. It was great old friends and meet new EN teammates. On Friday I went to the 4 Keys talk which really reminded me the race is about execution. Then a group of us went for a ride on the Beeline Hwy to check out the bikes, test the legs etc. I felt really good, but got a front flat about ½ mile from our cars. I just walked back to the car instead of changing the flat. I wanted a bike shop to look at it since there was a big piece of glass in the tire that had cut it badly. Went to Tribe Multisport in Scottsdale and they fixed me up with a new tire & tube. Saturday JT & I went for a big breakfast Denny’s. I did the practice swim as I wanted to get some sight lines, a feel for water temp, and how to climb out on the steps. Took it easy the rest of the day, early dinner and lights out by 9.
Race Day: Got up @ 4 and at my usual pre-race breakfast. Was @ Transition by 5. I like to get there early. Got all set up, and had time to use the bathroom before the lines got long and to sit for about 45 minutes listening to music while JT went to see other friends who were racing.
Swim: I saw several non-EN friends from Chicago as we entered the water. I wished them well. I started about in the middle 3 rows back. While waiting for the gun, Al Truscott and I hung on a kayak together. The start was rough, lots of banging, hitting, pushing, etc. The water was so murky that nobody could see anybody else so people just swam into each other randomly. I eventually made my way slightly left and swam about 5 yards inside the buoy line, and things were much cleaner there. I may have given up some draft but I was ok with. It got very crowded again around the two turn bouys, and I made sure that went on the outside (correct) side of them. The return leg was much less crowded except for the kayaks. While swimming just inside the buoy line again, twice I ran right into kayaks trying to herd people to the right. Eventually, I made the turn to the exit, and got out without any trouble. Goal: 1:13-1:15. Actual: 1:16:18. So a little slow but ok.
T1: I got my wet suit stripped by two Chicago friends (Anna Clausen & Terry Gross), and ran hard to my bag, passing numerous people. Because I suspected the swim would be rough b/c of the poor visibility, I decided not to wear my garmin watch in the water, but to put it on in T1. This took me longer than expected and I had to buckle it twice (maybe a mistake) to get in on correctly. I saw Al T in the changing tent. He yelled “Bruce, you’re slow” and I said “I know”. Got to my bike, got mounted and rolling without any problems. Goal: 5:00. Actual: 5:19
Bike: I felt great out to the Beeline. I got aero right away and held my watts at my goal of 175 for the first 10 miles. My HR came back down to 125. I drank some water, and sipped some Infinit. I was ready to work. Just after I turned on the Beeline, in almost the exact same spot that I got a flat on Friday, I felt that sickening feeling of the rear wheel going down. Crap, not again.
Let’s just say I’m not the handiest guy around the house, and getting a rear flat is my worst nightmare (besides a crash) in a race. So I pulled over, took two deep breaths and started to change it. I had practiced changing a flat numerous times and was ok at (still not speedy). But WOW, it is different in a race. Your heart rate is pumping, your hands are shaking, you feel all the other racers going by you while you’re a sitting duck, the clock in your head is ticking REALLY LOUD, I was so nervous I that started to pee while standing there working on the tire. Eventually, I got it changed and was inflating it just when Tech Support showed up. I just let him take over but he had problems too. He checked my work & pumped it up, but he couldn’t get the wheel back on properly. After numerous attempts with both of us working on it, we got it on, aligned straight so no rubbing. I thanked him numerous times, and he stuffed another tube in my tri-top pocket in case I needed it (God forbid). I had been on the side of the road 20 minutes. UGH!! That’s 6.67 miles at race speed of 20 mph. That’s how far I felt I had fallen behind.
At this point, I had a choice to make…do I risk it and try to make up the time by pushing higher watts, or do I stick with the plan. I decide to stick with the plan since it was still early in the day. For the rest of lap 1, I rode at 187 avg watts (70.5 IF) with a target of 185. My HR averaged 126, just below my target of 130. I felt good and was passing numerous people who must have gone by me while fixing the flat. I really made an effort to keep my watts up on the downhill section and averaged 29.95 mph on the 10 miles from the turnaround to the start of the Beeline.
On lap 2, I peed twice and the wind really got tougher. I made sure that I carried only one bottle of water on the climb up the Beeline (to keep the weight down) and got two bottles of water at the turnaround for the descent. My watts began to fade a little and I averaged 172 watts (64% IF). My nutrition and hydration were good but my legs were beginning to feel the cumulative effect of 3 IMs in 13 weeks. Also, the lid to my draft box came off going over a bump and I had to stop briefly to snap it back on.
On lap 3, the wind was at its strongest, maybe even worse than the winds at Kona this year. I really suffered going back up the Beeline, and had pains in spots that I hadn’t had all season (lower right back, upper left shoulder, left quad and calf). My nutrition and hydration continued to be good as I finished my Infinit, drank 2 bottles of water, ate ½ bagel and took one S-Cap. I peed twice. Still, I just couldn’t keep my watts and HR up to normal race pace. I tried everything including getting out of the saddle on the climb to stretch and change positions. My average watts dropped to 142 (53% IF) and my HR dropped to 116 bpm vs my target of 130 for lap 3.
Goal: 5:30. Actual: 6:05. However, my Garmin 500 had me at rolling time of 5:44. So the flat cost me 21 minutes, & my actual ride was right with the fastest in my AG even with my drop off in speed at the end. The wind was have hurt them too.
T2: Uneventful. Got my bag, put Body Glide on my toes, socks & shoes on. Grabbed my “go” bag. Goal: 3:00. Actual: 3:09.
Run: I felt the worst starting the run of any of the 6 IMs I’ve done, including Kona. So I thought it was going to be a very long day on the run course. I saw JT in the first mile and he said if I could run my normal pace of 9:00/mile that I’d run the guys down in front of me. This gave me a lift, and I went right to my “One Thing” which was “no walking on the marathon”. I was determined not to have a repeat of my Kona marathon where I walked about half the way.
My pace the first 4 miles was slower than 9:00 but it dropped with each mile and I settled in at 9:15 pace. At each aid station, I walked just 10 steps to drink a cup of water, and grab a cup of ice. I sipped my concentrated Infinit that I carried in a hand-held bottle. I held this pace thru 13.1 miles and my garmin showed I ran the first half in 2:04. That was about 6 minutes slower than my IM Mt Tremblant first half run, but I was ok with it. I thought I could still run a 4:08 to 4:10 marathon. I picked up a full bottle of Infinit at RSN.
Then “One Race Too Many” began to show itself. From miles 13 to 22, I struggled and slowed to 10:30 avg pace. I just had no spring in my legs. My HR was still in my target range of 135-140 bpm. I had no leg cramps. I wasn’t dehydrated as I peed twice, and had no GI problems. My Infinit went down fine and I drank it all by mile 23. I took two more S-Caps for additional electrolytes. I didn’t walk except for the aid stations. I just couldn't go any faster.
At mile 20 I began to count the people I passed. I’m sure some of them were on lap 1, but I counted everybody I passed. By mile 23 I had counted 100 people and passed many of them who were walking up the hill at mile 22 while I was running. When I got to the downhill, I committed to increasing my pace for the last 5k. I ran the last 5k in 26:27 (8:31 avg pace), and passed over 200 more people. Nobody passed me the last 5k. I started drinking cola after mile 22 and perhaps it gave me lift, but I was just determined to finish strong & race all the way to the line regardless of my AG placement. JT met me about a mile from the finish and ran part of it with me, and Tim Cronk was on the course near the finish cheering me on too. It was great to have them there at the end. They both have believed in me so strongly. Goal: 4:10. Actual: 4:17
Conclusion: While it wasn’t a PR and I just missed a Kona slot, it may have been my best IM race ever. I nearly clawed my way back into the race & Kona slot after a big setback, and I finished the run really strong, re-building my confidence that I can run down almost everybody (except Turby) in my AG if I race smart. My only misgiving is that I may have started my push to the finish too late, but I’ll never know if it would have made a difference with the Kona slot.
Thanks: I must give thanks to so many who helped me achieve a great racing season. First, my brother JT who is always there for me even when confronting his own injuries and setbacks. Second, my Chicago EN training partners Claudia Langarica, Matt Aaronson, and David Salzman. Thanks to others including Al Truscott, Tim Cronk, Robert Friesen, Melissa Bowman, Jay Rosenfeld, Mike Semmerling, Curt May, Troy Ohara, Tim Ward, Mike Wien, Charlie Kingery, Cathy Smith, Mike Megall, Susie Zimmer, Suresh Decosta, Robin King, Kathleen Gross, Marty Taylor, Coaches R&P, the entire EN team, and the gang at Trek Highland Park who kept me rolling.
Lessons Learned:
1. Obviously, learn how to fix a flat faster. I’m going to practice this winter until I can do it with my eyes closed. I’m also going to practice on an extra wheel during rest periods between trainer intervals. Got to be comfortable changing a flat with my heart pounding.
2. Don’t attempt to race 3 IMs in 13 weeks at age 60. I can easily finish 3 in that time span, but I need more time between events if I’m going to ”race” them to my full potential.
3. Don’t wait too long to go my run strength.
Comments
Bruce,
Great racing through adversity. I know what you mean about standing on the side with a flat during a race, time seem magnified and I'm not going for a Kona Slot. You might also want to practice the rear wheel seating (alignment) as well once you have the extra wheel flat changing down.
Gordon
Bruce, that's a great report, honest, insightful and in the end, optimistic. Well, that's pretty much you, I guess…
When I've gotten flats (only seems to happen to me in 70.3s, not IMs), I make it a point to sit down when I'd doing the actual removing of the tire and putting it back on. Give yourself a goal of being able to do it in 5 minutes. you;re very good at sustaining focus on getting a low VI on your bike and a steady, building run, so calming your mind for the task ought to be en extension of those skills, no?
I think all of us felt as bad about your luck as you did. I know my heart dropped when I rode by you as you had just gotten off your bike and were contemplating the situation. But as you say, no injuries, and, you have "my confidence that I can run down almost everybody ... in my AG if I race smart" that's a pretty good feeling with which to start the next race.
One of the great pleasures of being in EN is to watch the improvement and rewards which have come to you (and others like you). Keep it up!
Bruce, glad I got to meet you at Rula Bula.
I remember passing you on the side of the road and saying a silent prayer for you as you were managing that distraction like a veteran.
The flat is one small data point in what appears to be a Rock Solid year for you including Kona and 3 IMs total. Let it go....focus on the other 99% of what you accomplished which is amazing!
Look forward to following you next year and hopefully seeing you again sometime at another venue.
KMF!
SS
Bruce, after your tough day in Kona I'd say this was a fantastic comeback especially with the rotten luck of a flat! For someone our age to put up such a solid race physically and especially mentally after 3 IMs so close is amazing! You are a better man than me! You'll take this season forward and be stronger than ever in 2015. no doubt about it! Take a well deserved rest and enjoy your holidays!
Hey Bruce,
Congrats on a great race and a great year! Flat notes:
Maybe we should have a Virtual Flat Changing Competition, with everyone submitting a video
See you next year!
You described my 3rd loop on that windy beeline perfectly, and exactly how I felt on the run. I only wish I could've mounted the race effort at the end like you! My son ran with me around the corner right before the finish yelling at me to keep up with him but I just couldn't mount the effort.
I hope to see you again at another race and will enjoy following your races