Bruce Thompson's 2015 IMMT Race Report - 2nd KQ
Short Version
I finished in 11:20:19, 3/48 in M60-64 AG, 355 OA. I earned a roll down slot to Kona. Yipee!! Overall, I had an excellent day, setting Ironman PR splits in both the swim and the bike. Versus my 2014 IMMT race, I was also faster in both T1 & T2. It was a hot day and I wasn’t able to duplicate my sub-4 hour marathon from IMMT 2014. I ran a 4:22 marathon. I ran most of the way with my brother JT, and he provided endless mojo in his unique fedora running hat & just wouldn’t let me slow or stop. It was awesome to be racing with so many ENers, and I hope I was able to give our team some on course encouragement. Finally, it was great to see all the PRs, including JT who set a 25 minute PR.
Long Version – I’m going to Kona….Again
Training – My training this year started off well then took a major nose-dive in March. I strained my hip and lower back on a long, hard run. I learned I have 2 degenerated discs in my lower back, and need rest and PT. I stopped running completely for 6 weeks, did my PT and continued to swim and cycle. In May I started running again to build up for the ITU Long Course World Championship in late June in Sweden. I did that race as a Big Training Day, going about 90% RPE, with the goal of not getting injured. Success!! After a few days rest, I was able to ramp the run training but was still well short of the miles I put in last year leading up to IMMT.
Pre-race – My brother JT and I arrived in Mt Tremblant on Thursday am after driving up from Montreal. We got our bikes from TBT, went for a short recon ride to Lac Superior. We then went to dinner some of my Chicago friends who were racing.
On Friday JT & I went for a 30’ swim early. I worn an Xterra Vendetta wetsuit that a friend (Marty Taylor) loaned and man is that suit fast. Then we did a brief 2 mile run. Saturday, we ate a big breakfast, and then tried something new. JT often trains with Dave Scott in JT’s home town of Boulder, CO and Dave told JT to make sure he did a short ride and run on Saturday to keep the legs sharp. It seemed to work. Late in the day, JT’s two sons arrived and we went to an early dinner.
Race Day – JT & I were up by 4. I had my usual pre-race breakfast: 2 bananas, 2 bagels, 2 bowls of cheerios and coffee. Yep I like a big breakfast. Headed down to transition. Pumped tires, put the Garmin 500 & bottles on my bike. Saw my Chicago friend Kathleen Gross and wished her good luck. After a quick stop back the hotel, JT & I headed to the swim start. I ate a Powerbar about 45 mins before my wave start and finished off a 20 oz bottle of Infinit.
Swim – We were able to get a quick 3-4 minute warm up swim in and then headed to the start. As usual, JT & started beside each other but quickly lost sight of the other. There was some bumping but it was nothing like the mass IM starts I’ve been in at CdA and WI. I found some feet and just followed along. The only trouble I had was that the mist/fog made it hard to see the yellow buoys and I veered a little off the buoy line a couple times. I started to come upon slower swimmers for earlier waves and had to negotiate around them. I got one kick in the face from someone, but just made sure my goggles were on right and kept going. I just cruised along after the two turn buoys. Nothing special happened. I just swam and drafted where I could. The water temp was perfect and the visibility good. Goal Time – 1:12. Actual Time – 1:09:50 Place: 2th in Age Group
T1 – I ran quickly to the tent, and passed numerous people walking or jogging slowly. I put on my headband, prescription sunglasses, and helmet. Then grabbed my shoes. I ran to my bike holding my shoes and passed 5 or 6 people wearing their bike shoes. Put my shoes on, grabbed my bike and took off after him. Goal: 6 minutes. Actual: 5:05, 1st in AG.
Bike - Got mounted and Garmin was working perfectly. I just settled in at my target of 180 watts for first 15’. I checked my HR within the first mile and it was already down to 130 bpm. Perfect. After 15’ I targeted 190 watts and felt solid.
I really liked the IMMT bike course. Great roads & scenery, and just enough terrain variety to keep it interesting. Nothing much happened on the first loop, except that I found ENer Ian Kurth. Ian and I have done several races together, so we are familiar with each other’s talents. We rode together legally for the entire 1st loop. It was interesting to see that on the climbs Ian and I would spin up, keeping our watts in check while getting passed by others, then we’d pass them back on the descents as we maintained our power. We even talked about how the others were riding so stupidly. At the end of the first loop, my average watts was 191, NP 197 and my average speed was 20.5 mph. All of that was at the high end of planned range, so I decided to back off just a tad on lap 2 since it was getting hotter. Ian kept up the pace and I got dropped by him.
For nutrition, I took at banana at the first 3 aid stations, water at each aid station and sipped my Infinit. Since it was getting very hot, I took 3 S-caps during the ride. At BSN, I grabbed a fresh bottle of 3x Infinit, and bagel. I was feeling good.
The 2nd loop was fine until the big climb on the return trip on 117. I dropped my chain shifting, and it got jammed on the WRONG side of the chain catcher. I’d never seen that before and it was the worst jam I’ve ever experienced in a race or training. I had to get my tools out to dislodge it. I finally got going but my garmin data shows that it took me 4 mins to get it fixed. OUCH! That kind of took my mojo away, and I had a hard time keeping the watts up at 190 target. I ate some of my bagel, drank and tired to make sure I didn’t bonk.
The last climb up to Lac Superior was no fun. Clearly harder than the first loop and I had to stand several times to turn the crank, while on the first loop I stayed seated the during climb except when taking a pee. It was the first time ever in 7 IMs that I felt like quitting and turning in my chip at T2. Just as these thoughts were going thru my head and I made the turnaround at the top, who should up behind me? It was my brother JT. I told him I was thinking of quitting and he just said “No way. I better not drop you on the way to T2.” Oh man was he my SAVIOR. I stayed with him and we entered T2 together. Goal Time– 5:35. Actual – 5:40:40. The time difference vs goal was essentially the time I spent getting the chain unjammed. Avg Watts 189 (vs 190 goal) & NP196 (vs 195 goal). Place: 2st in AG. I later learned I entered T2 only 10” behind the guy who eventually won my AG.
T2 – It was special entering T2 with JT, both of us wearing EN kit. In typical JT fashion, he whipped up the crowd. We saw JT’s sons (Cory & Trevor) and both of us ran to the fence and gave them big hugs. Then off to the run bag. Put Body Glide on my toes, socks and shoes on, then grabbed my “go” bag and start running. Goal – 3:00. Actual: 2:25.
Run – I had to stop to pee right outside T1 so my first mile pace was a bit slow. My Z1 pace is 8:48/mile, but the EN Heat Index said I should add 1:30 to that for a pace of 10:18. Well, I respect that analysis but I just can’t even run that slow, so started out at 9:45 by adding 1 minute. JT took a little longer in T2 than I but he caught me b/c I stopped to pee. We ran together for 17 miles, and it was awesome.
Coach P said to be very careful the first 2.5 miles of the run since there were several very steep hills. So I did take it easy at the start. I felt good overall even though my legs were tight the first mile, but began to loosen up by end of mile 2. Because of the heat and sun, I monitored my HR more closely than my pace. Target HR was 135. Any time it crept over 135, I simply said to JT, “slow down” and we would.
At each aid station, I took 1 or 2 cups of water. I walked 10 steps to drink and then began to run again. Then I’d take a sip of my 2x concentrated Infinit while running. Repeat at each aid sation. I did one Scap at miles 1, 7, 12, 17, 21 & 24 to supplement my electrolytes. After mile 22 & my Infinit was gone, I took coke at the last 3 aid stations. After that I just maintained my effort, said “good job” to every ENer I saw, and ran my race.
JT was amazing during the run. He decided to “run with class” so he wore a fedora hat with a red felt band for the entire marathon. He got countless cheers from the crowd, & would bow and remove the hat to pretty women. Even one of the male pros said “Nice lid” when he passed us. At the end of the first loop thru town, JT had the crowd going wild, waving the hat, high fiving everybody. I ran 2 yards behind him, high fived people on both sides of the path and just soaked in the energy. We continued to run together, keeping the HR at 135 until about mile 17. JT had to use the porta potty, and told me to not wait for him. I felt conflicted but he insisted that I race for KQ spot. So on I went.
I had nine miles to go, and just focused on maintaining my form and cadence. I know if I count the number my footfalls in every 10” and hit 29 or 30, it keeps my form correct. So I did a lot of counting of steps the last part of the race. I was running 9:45 miles and it hurt like hell.
I struggled some up the final hill but by then I only had a few hundred yards to the finish. I heard Mike Reilly call my name as a 60-64 year old. I ran 4:22 for the marathon, slower than last year by 24 minutes, but two minutes faster than what the EN Heat Index predicted for me @ 85F ( I guess that thing is pretty damn accurate). Goal: 4:24. Actual: 4:22. 3rd in AG.
I stayed in the finisher’s area until JT came in. We always wait around at the finish for the other when we race together. I was so happy for him…he went 11:35, a PR by nearly 25 minutes.
The next day at the Kona slot award ceremony, I got lucky. There were 2 slots for my AG and the guy who won already had slot. It rolled down to me, and I think I jumped 10’ in the air when they announced my name. Can't believe I'm a 2-time Kona Qualifier.
Lessons Learned:
1. Never ever give up b/c you hurt and your mojo is gone.
2. Trust your training and your body.
3. Just do your own race. Followed your plan for nutrition and pace and let the results be what the tri gods gave you.
4. Even after 7 IMs in an EN kit, I continue to be amazed at the on course encouragement we give each other. Very special.
5. Race with JT no matter what.
Thanks very much to the folks who have helped me get to Kona….Again. First and foremost, my brother JT for not letting me quit, and providing endless crowd cheers on the run. My Chicago training partners Claudia Langarica, Matt Aaronson, David Salzman, Melissa Bowman, Kathleen Gross, Brett Huber, Brad Muender, Uday Mehta, Marty Taylor. Rich & Patrick and all the EN teammates. The guys at the Trek Highland Park bike shop. On to the Big Island for some redemption!!!
Comments
Strong work my friend! Congrats on another Kona. As you know, these do NOT come easy, and only go to those deserving. You deserve this slot with your gritty determination and focus. It was a pleasure racing with you this season, and as I kick back on my deck hoisting an IPA, I will tip my bottle to your continued training and focus. You will do great in Hawaii. Best of luck from the Kurth clan!
Hey Bruce, Congrats on a very solid and well executed race! You and JT are quite the team and i'm glad he appeared out of nowhere when you needed him the most. Enjoy your time on the big island!
Way to hang tough and finish it Bruce! And the payoff is another trip to Kona. Big congrats!!
Thanks everyone for the kind words. It will be honor to go back to Kona a 2nd time and represent EN. Last year I was injured, not fully recovered from IMMT and knew I had IMAZ 5 weeks after Kona. So I was a participant last year. This year I'm coming out of IMMT with no injuries (knock on wood), going to rest a bit more than last year between races and don't have to save anything for AZ. So hopefully I can beat my time from last year - "No glow stick, no glow stick".
@ Jess- yep on the priorities, but the UPR won't be the same without you and JW in your super hero undies.
Bruce - EN magic for over 60 OFs holds strong. Celebrate, and dance to the music Oct 10th.
Congrats to JT too on his PR. What great war stories you have!
Congrats! I hit you with an invite to do an RR podcast so please check your inbox. Thanks!
Great report! Very impressive race in that crazy heat. You are so lucky to have your brother as a racing partner. What a special bond you have. I wish you the best of luck in Kona!