Tim Cronk 2015 IMLP Race Report
Race Plan http://members.endurancenation.us/Forums/tabid/57/aft/19221/Default.aspx
Results- 10:25:51 in the M50-54 w/266 starters , 1st IM AG Win , 5th Consecutive KQ , lots of bumps along the way in the details below....
Rental was a very convenient house shared with Tim , Heather , Al , Cheryl , Scott , Jill , Teri , Stephanie , and Cary... Couldn't ask for a better group...
EN Dinner- Probably the best I have attended... Not because of the food (although it was good)....Loved the venue, pre-paid tickets, buffet style, structure of drinks at 5pm , dinner at 6pm , plenty of room to mingle, no waiting to order or get checks , very smooth and stress free which is absolutely perfect for race week!
EN 4Keys- Also the best I have attended due to the awesome venue of the theater...I always learn or pick up something and this one did not disappoint...Sure after you have been to so many they start to sound the same and they are but if you listen you will pick out nuggets that are pertinent to your pending day.... If not brand new info its at least a different way of looking at it... For me it was judging the wind for the descent by reading the water before descending into Keene , and the metal guard rails means fast , the rock walls mean slow in the final climbs thru Wilmington.
Night before- Fire kept us up a bit longer than preferred.... That thing was serious , and did effect some of our team (Natalie not sure of others) in the end it all worked out for the racers but I'm sure it created more stress than they would have preferred... Heather went off to the Thank God I'm not Racing Party and I went to bed around 9:30.... Woke up slightly when she came home 10:30-11pm ... Then around 12:30am woke up in a full boat sweat, just dripping like a virus/fever was overtaking me....Arggg you gotta be kidding? Sweat all night .....Note it was a little warmer than it had been and there was a fire outside but this was something much more....
Race Morning- Up at 3:45 , Eat , Coffee , then talking to Heather I felt hot, sweaty, dizzy, felt like passing out , immediately hustled to the bedroom to laydown , after about 5min my world stopped spinning and I got back up.... Didnt feel good but at least a bit stabilized... Now I was quietly freaking out...Heather knew and kept an eye on me....
Weather- It was cold and wet all week, forecast looked bad , improved on the last couple days, we got really lucky with warm start , no/very little rain, very light winds , and eventually a hot run.....
Swim- Goal was 1hr - actual 1:03:53 , 15thAG out of the water .... I wasnt going to warm up swim in order to keep my body as warm as possible but after the dizzy morning I had decided I should specially since water was over 70 and air low 60's.... Felt ok but not good on warm up .... then lined up in the under 1hr group , was in the water within a few seconds after the start , not feeling well I had a bit of trouble trying to find the right effort level and was hoping the group would pull be to within my goal that I had proven I "could" swim without a draft but very high effort.... I think I found a good balance of not working too hard, 1st lap was 31 minutes, usually I dont look but I did this time, 2nd lap faded to a 33min and I glanced again getting out and knew where I was time wise but not position.... I did get grabbed on the shoulder once which usually doesnt bother me but this guy felt like he hung on for 3 seconds , so I rolled sideways and actually kicked him off me , didnt think anything of it until later and though , oops I might came out of my box just a little there ...Things that may have slowed down my swim was the LG-M2 suit on my shoulders (yes I swam with it in practice but still) how I felt , having to sight more often than planned since I couldnt get close enough to the cable , and just plain lack of good old effort....No biggie, lets just get to T1.... wetsuit stripped and ran pretty hard to transition....
T1- Goal under 5min - actual 4:36 I think 2nd or 3rd in AG, very smooth , just grabbed helmet , glasses, shoes, asked volunteer to put wetsuit goggle in bag, helmet glasses on as I moved, carried shoes to bike, they handed me my bike and I stopped on pavement out of the way to put shoes on before leaving the transition ....
Bike- Goal 5:30 - Actual 5:32:27 w/5min drafting penalty served, 3rd off the bike- Bike metrics AP164/NP172 , IF .77 , TSS 329 , VI 1.04 https://connect.garmin.com/activity/845725355 Mounted bike past the line, was careful maneuvering the few admin turn/hills to get on the course , drank , then settled in easy and slow , trying to see how I felt , answer was not really feeling it yet , but it slowly came around and as my day went on I really started to feel really good.... Could hardly believe it after the night/morning I had.... Now my questions came to will I be warm on that descent? I had put a vest/arm warmers into an XLAB bottle for the BTA on the bike as an emergency use only and I was wearing my LG-M2 Aero tri-suit which I had worn under my wetsuit... The first time I shifted to the small ring in front it felt like the chain came off, WTF ? I looked , nope still there, then it happened again , what was happening was the RD was also shifting to the largest ring in back at the same e time I shifted to the small ring in front, crazy that never happened before, so it took me a while to figure out holding the shift button on the RD when shifting the FD to small ring....No other problems but that persisted the entire ride... Bike is at LBS now...Stayed warm on the climb and actually felt warmer air when descending into Keene... No winds meant very easy/confident descending... Getting on the flats I went to work... On the out and back to Ausible Forks was the draft pack of all draft packs I couldnt get out of , there had to be a 100 bikes in front and behind me, I even got warned that a Marshall was coming, I looked , saw them, and with full knowledge they were watching me rode as clean as I could and I still couldnt do it right... They gave me and a few others drafting penalties... I honestly dont know what I should have done other than pull over and let the entire course go by me..... By the time I got to the penalty tent I was practically by myself, and on the second loop it was like a ghost town all alone.... Served my 5 minutes and went back to work... 2nd lap was 6-7min slower and 5-6 watts less.... Feet out of shoes on Main St , dismount at line , run to T2....
T2- Goal under 3min - Actual 2:21 I think the fastest AG...bag, shoes and socks on, go bag in mouth , watch and race belt in hands go...
Run- Goal 3:40 - Actual 3:42:34 w/1:08 porto-potty stop , fastest run of the M50-54 by far my best run ranking at the IM distance, https://connect.garmin.com/activity/845725976 Got the watch and race belt on leaving T1 , stopped to give Heather a kiss just outside of T1, glasses, hat , flask came out of the go bag out on the course , then I saw Doug and handed him my empty go bag (oops outside assistance ?) Settled in and felt good, first couple miles downhill and just let it go but with no push , as expected a nice easy fast pace for the first 6 miles out and then slightly slower on the return trip, Saw Teri smiling and running well, back into town up the hills, past the EN contingent , another kiss from Heather, advice from coach P, cheering from tons of EN peeps, they were everywhere on and around the course , what a team , energy was high, second loop begins , good first half of second loop as its the easy part, then it gets interrupted by a porto-potty stop, I figured I better stop, 1:08 later I am running again, as expected that last 6 miles was brutal , I was very lucky to see Al prior to the last turn around and get some much needed mojo , slowly I caught Natalie and Al on that last leg and while they were equally hurting but full of positive energy and motivation for me to continue (I say again what a team) the wheels were coming off but just kept moving forward , up those last hills and more energy from the EN team, Heather kiss #3 , Coach P still guiding to the last minute coke coke coke , Mariah , the Ross's , way too many to mention, 2 more miles and done! Never had a clue as to my placement on the run, pretty sure I passed 3 guys , but was also pretty sure a few had passed me...
The Finish Area - after walking with the volunteer's , getting my chip off, sitting down , getting broth and pretzels (yep the vegan drank chicken broth and buttered pretzel with tons of salt) , I saw Heather patiently waiting, slowly went over to her and asked to check my placement, she looked it up and said 1st , I broke down and cried just a little bit (pretty weakened state ya know?).... then I said please check again in 5-10 min as the rolling start could have someone come in behind me but still faster, after about 10 more minutes I was starting to believe that it had actually happened my first AG WIN after placing 2nd three times and 3rd once! To have Coach P and Al T present to guide , motivate , and witness it was just icing on my cake....
My Secret Weapon- Heather is always there for me....While those 3 kisses I stopped for cost me time and probably spiked my HR it energizes... Maybe she could bike ahead to every aid station Hmmmm?
EN MOJO- Can not be underestimated , from our team leader SS to every EN competitor (most I tried to meet) , to every EN spectator on the run course, bike course, all over the place constantly yelling , we even had a guy named Jason who I did not meet out in Wilmington parked on a section of road where nobody is exactly for that purpose cheering the team with an EN flag (he didnt recognize me with NO EN kit on but I yelled at him both loops, to all the EN peeps at home following virtually , I thank each and everyone of you and hope to carry the Karma forward.
EN Sherpa's - some got together (Cheryl , Ann, Elaine) with a Sherpa group me and went hiking , then another bunch got together at the swim for a Iron Cowboy 5k celebration run, I mean come on how cool is both of those?
Weight/Body Comp- Took me 3 months to go from 128 to 120 race weight , checking in on race morning at 119.6 , after the race 119.4 , morning after the race 118.6 , today 121.8...
PMC- for those following or working with the TP performance management chart my peak numbers were ATL 216 , CTL 161, TSB -62 , the day before the race ATL 102, CTL 145, TSB +29
Rolldown - Was fun passing up my KONA slot , there were lots of people passing and lots of rolldowns, the M50-54 had 4 slots and the last taken was #8 , that guy actually came up to me afterwards and said you won, and passed your slot cause you already had one didnt you? I said yep, he said its guys like you that make it possible for guys like me to go to KONA thank you very much .... Thought that was pretty cool...Speaking of crying there were plenty of grown men crying after getting those KONA slots....
How I feel - Basking in the Glory, it still doesnt even feel real....Well I felt like crap right after the race ( I always do) I'm sure most of it is from effort a good portion of it is all that sugar/caffeine... The big thing is my legs felt good (relatively speaking vs. other IM's) almost immediately... Slow and tender but not that Ironman hobble that I usually get after a huge effort... Muscles/tendon's etc feel really good.... Now the cardiovascular system still feels totally worked/tired and I am definitely tired/fatigued all over.... Gotta believe the winter run focus and Ultra's played a big part in that increased durability...
Next- KONA- plan recover for 2 full weeks- start a very aggressive but build for 4 weeks , a down week of travel to AZ , 2 weeks race specificity in Tucson, taper in KONA- it will be my 3rd KONA but I will RACE KONA for the 1st time..
Thanks for reading , questions, comments, thoughts , ideas , more details requests, anything from anybody just ask or throw it out there please!
Comments
Like you, I love the EN. Team and all we do for each other. I'm feeling a little guilty I won't get to my Race Report or reading all the ones coming thru in a timely manner as we barrel thru tourist thing in NYC, not home till late Friday night.
congrats on a big win & a new chapter in your IM Journey
Awesome race. Congrats!! Looking forward to seeing you race at Kona.
Tim...congratulations! I did not realize that you had not been on the top of the podium at the IM distance before! Only assumed you had, given your prolific record of KQ qualifications and podiums. It has always puzzled me why you've said you prefered flatter races, given your w/kg and run ability. I feel somewhat "vindicated" (as if all your hard work and mental toughness has nothing to do with it!
) now.
Ever considered IM Canada? You would not have liked the weather we were dealt, but that's not typical...and sounds eerily similar to LP last year! Maybe you're the antidote to the weather Dino seems to attract!
You would destroy the field on the Whistler course.
My only question is your TSS...did I read correctly?....329? Is that typical for you? I don't think I could walk a marathon after a 329 ride!
JL
Tim, Wow, what a race. Congrats on winning our AG and on beating your rival. (Not Me, LOL) When I saw you on Riverside Drive I was pumped. You looked great. I saw a couple AG numbers ahead of you, but I knew the way you were running, they were going to be caught. When I saw you on the second loop, it was a long time before I saw those other racers. Great Race.
WAIT...you...cried?!?!
sissy.
Incredible. And all of these LP race reports have me jonesing to go back.
Congrats, Tim.
You had set some audacious goals in your Race Plan then executed well despite how you felt early on and the various adversities you faced throughout the day. Your patience and discipline early followed by an indomitable iron will late, are the things that separate athletes like yourself from the rest of us.
Team MoJo on the course is awesome and never fails to provide invigoration and motivation. One of the best perks possible.
Congrats again Tim, 1st place in a very tough AG!
Tim, when we lined up at the swim start I remember your comments on not feeling well and I crossed my fingers things would work themselves out. They certainly did. As Al said, "you did what you had to do"........champions know no other way frankly. Smart, as mentioned below, to "let the race come to you" ....and hard to do given all of the bumps.
As Jeff pointed out, to rack up a 329 TSS (and that is on a 4+ w/kg ratio) then execute a flawless run is just damn inspirational!
Great report to show us all how we can focus on what we control, let go of what we do not control, Keep moving forward through penalties and other negative feedback during race day and still pull out a HUGE performance. One of the best reports/performances I have come across!
Those secret powers are incredibly dangerous for the competition!
Have a great week resting/basking............!
SS
I'm so very happy that you ate some chicken broth and buttered pretzel... Was it as awesome as I imagine? I honestly think chicken broth after an IM is one of the best things on the entire planet!
Now get your sh!t together and go tackle Kona!!!
I'm curious how much you think your early season detour into running with the two ultras resulted in the improved run? I am becoming increasingly convinced that a run focused block, including marathons and ultras, is beneficial. That's my bet anyway -- we'll see how it works out after my own detour into running this season.
When you handed me the go bag on the run i thought about outside assistance but then i thought "Tim knows what he's doing." You looked awful strong on the run, way to get it done out there.
Just finishing an IM is emotional for me, I can't imagine what winning your AG feels like. Crying is acceptable!
Thanks for leading and always giving generously of your time by being so active in the forums. Looking forward to following you as you RACE Kona!
Great report. Enjoyed following you during the race.
@Tim - great race and RR. Funny how you make the ironman distance go so fast when I read your reports! Congrats on your 1AG finish. Well deserved - you are an inspiration and we are fortunate to have you as a teammate!
@Jeff , Tom and those commenting on IF/TSS of .77 and 329.... Those numbers are not quite typical , most of my recent IM's have been in the IF .74-.76 range with a TSS of just under 300... Most of those rides were closer to 5hrs vs. IMLP @ 5.5hrs.... Also of note I have my FTP set at 222 this year vs. 230 for the last 2 years.... I did not do an OS this year, my current STRAVA estimated FTP is at 220 and my 1 test I did this year on 5/26 came in at 218.... I believe my FTP to be accurate around 220 , however it is quite possible it is higher.... Lots of discussions/threads about FTP vs. 5hr power etc.... But here was my thought process - rather than freak out about my FTP not being as high in the past I just did my long training rides/RR's and they came in @ the same numbers as prior years, giving me no reason to lower my race day targets , so I simply left my FTP setting where it is , and targeted the same watts I have for the last 2 years , BTW my 3 long training rides were 5:40 @ 173 , 5:44 @ 171 , 5:16 @ 176 which validated my 172 on Raceday... So I'm not going to put too much thought into the IF TSS being based off of some estimated FTP number.... Personally I judge my own performances by looking at the w/kg ratio of the race day data , these numbers cannot be debated, they are not estimated, they are real and from that day , IMLP came in at 119.6 lbs , 172 watts, or w/kg of 3.17 for 5.5hrs vs. my best race day w/kg ratio of 3.25 for 5hrs...
@JW and DJ the penalty - I did look back several times at the race marshall, this was to check for traffic before passing but I also thought it served as me letting them know I was aware of them, all I can think of is after I passed and pulled back into the biggest hole I could find it was not enough for them, or as I caught the next few riders and passed again they viewed that as entering their draftzone , I dont know, probably shoulda just sat up and waited.... I do not think the rest helped me in anyway, @ around 2.5hrs I was still feeling really good ... Not only do you lose the 5min but the time to slow down and then speed back up again.... I did eat and drink while waiting only because I was within 5 minutes of doing so anyway.... You are not allowed to get off your bike , go pee , or anything else , someone asked to go to the bathroom and they said no , the girl in front of me just let it rip and it ran downhill towards the ref's I was cracking up .... JW broth/pretzels (even non-vegan) after an IM is like crack and its the only thing that makes me feel "better"..... Wilco on the KONA order !
@Gabe- absolutely yes I believe the run focus/Ultra helped my running and race recovery this year but its hard to measure other than looking at your ranking to others and vs. past performances.... This was the 1st time I ranked #1 on an IM run...
Kona Time!!
CONGRATULATIONS on an incredible race! Every time I saw you, you looked like a ROCK STAR! I just couldn't believe it...you were killing it and made it look so easy. You truly are an inspiration to me (as is your Heather
). It was so nice to see you again! Congratulations and I can't wait to track you in Kona!!!
Congratulations Tim-what a great race! Enjoy 'racing' Kona.
Are you really going to do a third IM this year like Al-coming to IMAZ too?
And last, I am pleased to hear that the run focus paid off for you. I have been pursuing that path (although no ultra runs, more frequency) hoping to improve my IMAZ run.
Congratulations Tim-what a great race! Enjoy 'racing' Kona.
Are you really going to do a third IM this year like Al-coming to IMAZ too?
And last, I am pleased to hear that the run focus paid off for you. I have been pursuing that path (although no ultra runs, more frequency) hoping to improve my IMAZ run.