Anna Stanbaugh's 2015 IMMT race report

Anna Stanbaugh

My goals for my first IM were: finish, have fun, I was hoping for a time between 14-15 hours: all goals achieved! J

During the training season I followed the plan as much as possible. I participated in the Blue Ridge bike camp (FUN) and did Raleigh 70.3 in June.

Saturday: went to bed around 10:00 pm and got up at 3:45 am. I managed to sleep pretty well: woke up only couple of times.

Sunday morning:

-       breakfast: 2 rice cakes, 1 stinger waffle, red bull, scratch

-       off to transition with Rich: set up bike, added drinks to transition bags, walked to swim start.

-       Short warm-up

Swim: 1:35:55

I’m not a good swimmer. I was hoping for 1:40-1:50. Started in last wave at 7:00 am on the right side further back. I managed to draft for the first 30 min or so. It was not too crowded and not physical at all. It got a little busier at the turnarounds, but overall I felt very comfortable, never stopped and finished at 1:35 to my big surprise. Yay!

T1: 09:10: dried off a little, put on my arm coolers (I can’t do that on the bike), grabbed my shoes and socks and off to get bike.

Bike: 7:20:28

Based on my planned power (and Best Bike Split), I expected a 7:20-7:30 ride and it was right on target.

Target NP was 110 for the first 30-60 min, 113 after that. I managed around 108 the first hour but couldn’t get it higher after that. It felt too hard. My heart rate was about 15 points higher than on rehearsal rides. I’m not sure if that was the heat or the excitement of the day. Overall NP: 107, av. Power: 94. Not sure why, but I seem not to be able to ride the planned power on race days (it works during rehearsals). I rode the Chemin Duplessis on Thursday with Rich and 113 felt very easy. I’m not sure why the projected time is still the same even though the NP was lower. First loop on the bike was fine, second was tough – mostly due to heat (85-102 F on second loop and no shade). The hills on Chemin Duplessis on the second loop are no fun either.

Nutrition:

First 2 hours: 2 bottles of Roctane (250 cal. each) + 2 rice cakes (ca 200 cal.), after that I had a feeder bottle with Scratch (I ran out of Roctane and couldn’t find any for sale). Problem was, the water bottles at the aid stations didn’t fit in my cage. I had to stop the first time to refill, after that I mostly filled it during the aid station to be able to discard the bottle. Didn’t have enough time to grab another bottle to pour over myself to cool off though and therefore stopped one more time just to be able to do that. It was very hot and I tried to drink as much as I could but I forgot to count the bottles. The rice cakes made me a little nauseous and I decided not to eat another one and back off the calories. That worked. The rest of the ride I had the Scratch and about 4 GU Chews. Salt: plan was to have 1 salt pill every 1.5 hours but I decided to have more because of the heat and that worked well too.

I had to pee on the bike a lot – maybe 5 times. Started developing a head ache about 3 hours into the ride and took an Advil and tried to drink more.

I’m not very happy with the ride, I think there is a lot of room for improvement. My VI was very high.

TSS: 312

T2: 05:20: cleaned off a little with a wet towel, changed shorts, socks shoes, decided to run in my sports bra and took off my EN jersey L, grabbed bag with the rest, off…

Run: 4:59:28

Plan was to run the first 3 hours at HR 153-158 (a little more on hills) and push after that. That went out the window!

The first 30-45 min felt terrible (HR high, legs hurting, hot): I thought there is no way I can run a full marathon. It got better though. HR was high from the beginning (163+) and I couldn’t get it down even when walking or running downhill. I decided to adjust the plan and run at HR around 163. At some point it felt fine and I stayed there for almost the entire race (very steady) until the last 3 miles or so. I walked the hills and few aid stations to refill the bottle I carried with me (I had Scratch powder with me and mixed it with water). I grabbed the sponges to cool myself off and ice for my bra. That helped. Other than that I just ran – slower than planned, but considering the heat it wasn’t too bad. My Z1 is 11:17 – I ran av. 11:35. Passed a lot of people on the second loop. At this time of the day almost 95% of people were walking. It felt good to run past them. J I almost started laughing passing two guys walking (“holding hands&rdquo and talking about a 6 h bike ride. HA! (it made me think of Coach P mentioning it in one of his podcasts ;-)

Nutrition: 500 ml. Scratch (5 total) + 1 pack of GU chews each hour (4 total), after that I had a small piece of banana and tried coke, but didn’t like that and just continued with the Scratch. No salt: my feet were a little swollen after the bike and they were getting a little numb. I decided not to take any salt pills. I didn’t during training either and I knew I would be OK. 1 pit stop at the beginning.

My knees started to hurt after the first half (esp. running downhill), but it was tolerable. No pain or stomach issues otherwise.

I didn’t slow down on the run and ended up running second loop a little faster than the first and finished “strong”. J I guess per EN definition that is a good run.

Here is my run:

<img alt="" width="759" height="360" src="data:image/png;base64,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

Rich Stanbaugh

I'm super happy for and proud of Anna. Even though we were both training for this race, she ended up doing 95% of her training on her own and she really worked hard. And it shows!

Quoting Coach P's post about defining a good run: "A Good Run Is Defined As Simply NOT SLOWING DOWN." And also...

"Not that negative splitting the Ironman® marathon is impossible. It's just "practically" impossible given that less than five (5) Endurance Nation athletes have ever done it." Better make that 6. She forgot to turn her watch off at the finish, but when I add miles 1-3 and compare to miles 14-26 it looks like a 5:51 negative split!

AWESOME!

rlh2000

Rockstar! You problem solved along the way and perseveres in heat, which wrecks havoc mentally and physically! Very impressive! So, what's next?

Bruce Thompson

@ Anna...great job on a hot, tough day.  Fantastic pacing on the run.  Your executed like a seasoned veteran.  Congratulations!  I think you idenified your areas for improvement.

Anna Stanbaugh

Thanks Rachel. I have no idea what comes next. I am trying to figure that out...

Anna Stanbaugh

@ Rich:

Robert Sabo

Anna Congratulations on a Great Race and perfect execution.  If you choose to race an IM again I'm sure you will make major improvements as I have seen your mental and physical toughness on Mt Mitchell.  The swelling may actually have been too little sodium, so unless you have some kidney or heart issues, I think continuing to take salt may have been the better way to go.  But it seemed to have worked out great.  Hope to see you again at another EN event or IM.

Anna Stanbaugh

Thanks Robert! That's an intersting point on the swallen feet - I have to try more salt next time that happens. I hope to see you soon too. I will definitely race another IM :-) Rich and I signed up for the bike camp next year again too....

Michael Quinton

Way to go Anna! Very impressive run on such a hot day- way to finish in strong fashion!!

Brad Marcus

Congrats Anna! I think you executed better than you think, especially when things did not go exactly as planned. Possibly that HR was greater on bike due to heat and swim fatigue. For sure this was the case on the run. I was there and it was a scorcher! Great adjustments on the fly and it appears that you're decision to not push the bike past what felt "right" allowed you to have a very good run. The fact that you ran almost continuously means you did it right! Regarding nutrition, don't be discouraged - I find it to be the biggest challenge. Great day for you!

Ian Kurth

Anna,

Terrific execution!!! Negative splitting an IM run is stout, and as Rich posted - pretty rare. Congratulations!

It was great to meet you in Tremblant. Hopefully we can race together again soon on the midwest tri circuit!

Ian

Al Truscott

Not just a good run, but a textbook perfect run. The very definition of an 11/12 minute RockStar. You are the EN Poster Girl for execution. Are you going to do a podcast/review of your race with the Coaches?

William Crawford

Anna, not much more I can add that was not already stated. Congratulations! You executed extremely well and ran an impressive race.

Anna Stanbaugh

Thanks Ian. It was nice meeting you too. ?? 

Anna Stanbaugh

Thanks Al.  It really means a lot. ?? I have scheduled a post race call with Coach P next week. Need to figure out what's next.

Keith Wick

That is a wonderful first IM, especially given the heat. You did a very nice job adjusting and knowing what to do at the right time. Fantastic job on the negative split run!!

Coach Rich

Hey Anna,

Nice work crushing your first IM! I just sent you and Rich requests to do a race report podcast. I think it would be fun if we could do a couples call (both of you on the phone at the same time) to get your unique perspectives on training and racing IM together? Hopefully we can make that work. Please check your email inbox and thanks!

[Deleted User]

Anna, It was very nice to meet you up in Tremblant! Great report and super job on the race. It was nice to see your smiling face out there on the course! You should be very proud of your execution throughout. Way to go!!

Anna Stanbaugh

Thanks Coach! Rich will check his calendar and we will try to find a time for a podcast. :-)

Trish Marshall

SUMMIT!!! Awesome race girly! I know you weren't happy with the bike, but you did exactly what you expected and Best Bike predicted? AND you had that bitchin' run off??? Seriously, you need to walk around with some swagger. You will be a beast on your next IM. And may I suggest IMOO??? Big crew from the mitten is going. And we train at ILRA!

Anna Stanbaugh

Thanks Trish! BTW: it does look like we are going to sign up for IMOO!! Would be great if I can suck your tire on some of the rides. See you soon...