Ron Slack R&R IMTX 2015
Well, day after......if success is measured by crossing the finish line I'm very happy but after doing 11 of these 3 of them Texas I'm very disappointed in myself. So for those I will cut out the commentary till end.
3am- wake up
3:15am- breakfast. 2x 9" gluten free waffle 320 cal, Nutella on waffles ruff# 410 cal, 1x hard boiled egg with salt75 cal, coffee
4:20am- sort out frozen bottles for bike and run. Last packing
4:30am - 5:15 drive time
5:35 am- transition, bottles in run bag, take bike shoes out of bike bag to put on bike, gear bike up.
On board bike:
2 bottles of double amount Scratch Lime 160cal each, 320 cal
8 Roc GU 100ca , salt 125mg = 800 cal + 1000mg
3 packs of gatoraid chews 100 cal, 105mg = 300 cal + 315 mg
5 salt sticks 190 mg = 950 mg
Total= 1420 cal, 1215 mg
5:10- fast walk to swim start. Sip on bottle gatorade and eat half GF granola bar.
Body mark, special needs drop speed suit on. ( always feel rushed at this race getting to swim ) stand in swim start line 1hr-1:10 and slam in 1 GU, sip on Gatorade
SWIM - 1:10::10
Very uneventful, moved over to inside bouy markers. no bump and grind except that one chick on turn 2 who was swimming same pace but could not swim straight for her life and insisted in trying to take my 920 off
T1 - 5:38
Run up bag line into tent ( not too muddy inside ) no help this time around by volunteer?? My Heart rate monitor clip wasn't in ziplock bag?? No heart rate Fuuuuk, oh well roll with punches. Took some time to get arm coolers on then once they were on I made my way out into the muddy abis, up the far left side which wasn't as bad as centre. Popped in a Gu on run up, grabbed bike and out but not before quick stomp in kiddy pool to wash feet off. ( glad I put shoes on bike )
Bike - 5:20:54
This was a good ride. I trained for a 195np,
Nutrition plan : 2 bottles of Gatorade per Hr 320 cal, 600mg salt
1 GU. Or mix it up 1 pack of Chew per hr, 100cal, 125mg salt
1 salt stick per hr 190 mg
Total = 420 cal per hr and 915 mg salt
Miles 0-40, easy ride out NP was about 175-178. First pee ever on bike without stopping
Miles 40-60, wanted to creep up on NP 185. This is where in Richards I wanted to see what cross wind were like. ( taste of head wind to come later) and well... They were strong enough that I decided to stick with 185 and not push to 195.
Miles 60-90, all was good no issues other than a few dummies side by side talking through one aid station. Stay in my own box!!!! Second pee on bike
Miles 90-finish were very quiet not too many riders around. Coming into T2 I opted to keep shoes on due to mud. Third pee
T2- 6:05
Hand off bike, run through mud down to bags and into a soupy stench of a tent. Took my time in here because I wasn't sure of HR anymore, ( for those asking why didn't I wear it on swim?? I have never had one work after a swim, normally I leave it on bike to clip on but of course I had to change something
) anyway lace up shoes hat on and lube junk clip on fuel belt with 4 bottles of scratch = 320 cal. Sun screen by vulonteer while jamming a Gu in. And out
Run -5:19:41 ( disappointing )
Where to start, plan was to run off HR last mile of bike when starting run, but.... I felt real good but held it back to a 8:30ish for the first 6 miles. At mile 3, I took another gu, at every aid station I had a cup of Gatorade, fuel belt was use on back side of course where aid was a little farther apart. Salt stick every 45min and gu every hr
0-6 miles felt good no issues - 2 gu, 1 salt
6-10 miles I cut it back on pace a little more things were not feeling right. Left hamstring was tightening up a bit, - 1salt
10-15 miles started playing the walk in/run out each aid station started drinking more Gatorade, run stride was very short -1gu, 1 salt
15-26 miles, let's just say I started checking out physically and most important mentally, I think mile 17-19 I just walked. By that time every time I started off in a shuffle my Heart felt like it was going to burst out of my chest. So it was the awfull walk of shame to the end. DNF did cross my mind once but I have come too far For that. Of course the last mile dig down and run the finish line shoot.
In thinking on this race and all the others past the day after race KQ's are farther from me than ever. Although I may get a Legasy shot for next year. Its still not the way I had dreamed of making it. Long course I know is difficult to figure out for me. I can't get the run and I know some would say it's the bike but to them I call bull shit specially after yesterday! Now it's time to figure out where I go from here, short course 70.3?? Still have Tahoe.
If you read this far thanks.
3am- wake up
3:15am- breakfast. 2x 9" gluten free waffle 320 cal, Nutella on waffles ruff# 410 cal, 1x hard boiled egg with salt75 cal, coffee
4:20am- sort out frozen bottles for bike and run. Last packing
4:30am - 5:15 drive time
5:35 am- transition, bottles in run bag, take bike shoes out of bike bag to put on bike, gear bike up.
On board bike:
2 bottles of double amount Scratch Lime 160cal each, 320 cal
8 Roc GU 100ca , salt 125mg = 800 cal + 1000mg
3 packs of gatoraid chews 100 cal, 105mg = 300 cal + 315 mg
5 salt sticks 190 mg = 950 mg
Total= 1420 cal, 1215 mg
5:10- fast walk to swim start. Sip on bottle gatorade and eat half GF granola bar.
Body mark, special needs drop speed suit on. ( always feel rushed at this race getting to swim ) stand in swim start line 1hr-1:10 and slam in 1 GU, sip on Gatorade
SWIM - 1:10::10
Very uneventful, moved over to inside bouy markers. no bump and grind except that one chick on turn 2 who was swimming same pace but could not swim straight for her life and insisted in trying to take my 920 off
T1 - 5:38
Run up bag line into tent ( not too muddy inside ) no help this time around by volunteer?? My Heart rate monitor clip wasn't in ziplock bag?? No heart rate Fuuuuk, oh well roll with punches. Took some time to get arm coolers on then once they were on I made my way out into the muddy abis, up the far left side which wasn't as bad as centre. Popped in a Gu on run up, grabbed bike and out but not before quick stomp in kiddy pool to wash feet off. ( glad I put shoes on bike )
Bike - 5:20:54
This was a good ride. I trained for a 195np,
Nutrition plan : 2 bottles of Gatorade per Hr 320 cal, 600mg salt
1 GU. Or mix it up 1 pack of Chew per hr, 100cal, 125mg salt
1 salt stick per hr 190 mg
Total = 420 cal per hr and 915 mg salt
Miles 0-40, easy ride out NP was about 175-178. First pee ever on bike without stopping
Miles 40-60, wanted to creep up on NP 185. This is where in Richards I wanted to see what cross wind were like. ( taste of head wind to come later) and well... They were strong enough that I decided to stick with 185 and not push to 195.
Miles 60-90, all was good no issues other than a few dummies side by side talking through one aid station. Stay in my own box!!!! Second pee on bike
Miles 90-finish were very quiet not too many riders around. Coming into T2 I opted to keep shoes on due to mud. Third pee
T2- 6:05
Hand off bike, run through mud down to bags and into a soupy stench of a tent. Took my time in here because I wasn't sure of HR anymore, ( for those asking why didn't I wear it on swim?? I have never had one work after a swim, normally I leave it on bike to clip on but of course I had to change something
) anyway lace up shoes hat on and lube junk clip on fuel belt with 4 bottles of scratch = 320 cal. Sun screen by vulonteer while jamming a Gu in. And out Run -5:19:41 ( disappointing )
Where to start, plan was to run off HR last mile of bike when starting run, but.... I felt real good but held it back to a 8:30ish for the first 6 miles. At mile 3, I took another gu, at every aid station I had a cup of Gatorade, fuel belt was use on back side of course where aid was a little farther apart. Salt stick every 45min and gu every hr
0-6 miles felt good no issues - 2 gu, 1 salt
6-10 miles I cut it back on pace a little more things were not feeling right. Left hamstring was tightening up a bit, - 1salt
10-15 miles started playing the walk in/run out each aid station started drinking more Gatorade, run stride was very short -1gu, 1 salt
15-26 miles, let's just say I started checking out physically and most important mentally, I think mile 17-19 I just walked. By that time every time I started off in a shuffle my Heart felt like it was going to burst out of my chest. So it was the awfull walk of shame to the end. DNF did cross my mind once but I have come too far For that. Of course the last mile dig down and run the finish line shoot.
In thinking on this race and all the others past the day after race KQ's are farther from me than ever. Although I may get a Legasy shot for next year. Its still not the way I had dreamed of making it. Long course I know is difficult to figure out for me. I can't get the run and I know some would say it's the bike but to them I call bull shit specially after yesterday! Now it's time to figure out where I go from here, short course 70.3?? Still have Tahoe.
If you read this far thanks.
0
Comments
Just finished my RR.
Great job on sticking it out!!
There was a TON of people that DNF!
I can't wait to watch what you do in Tahoe... my bet is that course is going to suffer from your revenge!
"...Long course I know is difficult to figure out for me. I can't get the run and I know some would say it's the bike but to them I call bull shit specially after yesterday! ..."
So how to differentiate between bike and run being the issue with run result? Start with IF and VI. Your IF should have been 0.72-3 for a split of 5:20. If it was more like 0.75 - the bike was too hot. The VI should have been 1.03 or better on this course - higher than that, another issue affecting the run.
If both those were within the proper range, than run pacing is the likely culprit, especially at the start of the race. If the temps were in the mid-high 80s, then an 8:30 pace implies that on a cool, overcast day, your LRP is in the 7:10-7:30 range. If it's slower than that, you needed to slow down more.
Not knowing your HR on the run was your undoing for sure...but we can't ignore that you trained for and RACED boston a few weeks earlier. I can think of about 5 folks on the PLANET who could peak for both; your TX was always going to be hard.
Looking forward to our talk today!