ROBERTS' IMWI 2015 Race Report - Better late than never
Rob’s IM Wisconsin 2015 Race Report
Total Time (Goal sub 12 hours) actual 11:49:39
This years training started late and was limited in top end power and run pace due to my left hamstring issue. Started running minute intervals with walking at the end of February. Never got any real speed work but did get the consistency of up to 6 runs a week and biggest weeks were in the high 40 mile range. Did split long runs till about 5or 6 weeks out and got 2 runs over 17 at 8:10 pace and my run RR was 20 miles at 8:30 pace which felt easy up till the hard push in the last 3 mile section. I had a couple weeks of 1400 TSS, a high CTL of 145.9, and a low TSB of -72.5.
The hamstring doesn’t hurt now but 6:50 pace was my speed limit.
I flew in Wednesday night with my wife, Kim and we checked in to the Hilton Monona Terrace. Our window overlooked the ski jump, the helix and the parking lot which was to be transition.
On Thursday morning I went for a swim. The air was cool but the water was warm.
I did check in to race and quick tour through the expo. I got my bike from TBT then meet Matt and David for bike recon 16 miles up the three climbs and down into Verona. We got lucky and dodged the rain. We attended the EN team dinner and early to bed.
On Friday I ran before doing the team AM swim and then to the 10:30 4Keys talk.
On Saturday I went for a short run and then had a large breakfast with extra carbs. For lunch I had a big turkey bagel sandwhich and pretzels. Then I changed the battery in my Power Tap and tightened bolts. I checked that the Garmin was picking up power but did not ride the bike to check if readings were appropriate.
Dinner was plain pasta and chicken breast. I got up at 4:00 for applesauce, protein powder, banana, Perform and half a powerbar. I sipped Perform and carried the other half powerbar but didn’t eat it. I headed to transition at 5 after dropping off my SN bags. I had checklists with me but didn’t use them (I forgot). I went back to my room to get my wetsuit and goggles. Team foto and into the water.
Swim (Goal 1:06) actual 1:12:17
I took a Non-caf gel with water 15 minutes prior to swim start. I positioned myself on the left of the ski jump. I swam hard towards the first turn buoy slowing making my way in toward the line. I was about 10 feet away from the turn buoys but then on the long part of the loop I drifted about 10-20 meters away and that resulted in some wasted distance going in towards and then away from the buoy line. I should have gone to the inside of the line and swam there. I was to worried about avoiding contact. I tried to stay in my box but when half way through someone grabbed my wrist and pulled my arm down I thought that had to be on purpose. I then rationalized that there was no possible reason for someone to do that so back in my box. With 400 meters to go my right calf cramped up badly which required me to swim with my right leg bent at the knee while I tried to move my ankle to loosen up my calf. It eased up and I could return to “normal” swimming.
T1 13:34
I used the wetsuit strippers and jogged up the inside of the helix. I was overly worried about hyperthermia remembering Mt Tremblant 2014 and overcompensated in Wisconsin. I went with no socks, long finger gloves and my EN jacket, as well as a beanie under my Synthe(with MIPS) helmet. I carried my shoes to my bike and then went down the helix.
Bike 6:19:08
After going down the helix I started my garmin and went to put on my gloves and knocked my Garmin off and into the road but not to far into on coming traffic. I stopped and went back and remounted it. The power numbers were not right. No watts greater then 75 and despite recalibrating it over a dozen times over the next hour and a half, I could not get accurate power data. My timer for feedings also wasn’t working. Rode by RPE on defense which was probably conservative. First GE bottle at Aid station didn’t have the seal removed. It took me a while to get back in my box. Had 2 bottles of Perform at start of bike, with one on downtube and one BTA. Single bottle holder behind seat for water to rinse off. After Perform, I had about 5 bottles of GE. I ate 2 powerbars cut in thirds and wrapped in rice paper which I stored in my Bento over first three hours and some base salts every half hour. I had one pack of GE blocks and a caffeinated gel at about mile 84 and 100. The beanie was sqeezing my head and giving me a headache and the gloves and sleeves were hot so those got taken off at BSN.
T2 6:03 (with a pit stop)
Put on socks and shoes(newton motions and grabbed my go bag and went. Got sunscreened and pit stopped then put on 920 XT set to show Pace and HR.
Run
“Stupid slow, stupid”
I felt good at the start but could not slow to 9:00 pace but did keep my HR 110-120. I ran an easy effort over Observatory hill and only walked one short section the first time through. I tried not to get carried away by the crowds at the capitol or on State street, but there were people on the majority of the course. I ran through most of the aid stations, thinking I was getting what I needed. By the second loop I was walking a few steps but not knowing what I wanted till I was in the midst of the aid station. I need a better aid strategy going forward with assessing my condition and needs prior to arrival to the aid station. When I hit mile 16 I started to feel it and the doubts started to set in. Walking looked good. After getting out of the stadium, I started to narrow my box. The run course changes scenery frequently so Ikept telling myself to just get the next area. I convinced myself to just get to mile 18 and then Observatory hill and then the downhill and then your almost at mile 20. I was taking caffeinated gels at miles 2 6 10 14 and 18 and then switched to coke. I used sponges and ice and splashed water on my head as needed for cooling and stimulation. I was using Base Salts every 30-45 minutes. I got some great mojo from the EN crew and on the out and back on the bike trail I passed John W and saw Dawn C ahead. As I approached her, I finally changed the fields on my Garmin 920XT to see that I had about 30 minutes to go the last 5k and get under 4 hours for the marathon and about 35 minutes to go sub 12 hours. I decided that I needed to get this thing done. I slowed at the next aid to be sure I got coke and then finished with mile 25 at 8:19 and mile 26 at 8:12. My wife met me as I approached the capital saying something about 5 minutes to get under 12 hours. I thought I was better then that but wasn’t looking at my watch just putting it all out there. On the far side of the capital, I think I saw Ian from EN (everything was getting foggy) . I ran hard through the finish, seeing my time, I pumped my fist having gotten stronger mentally as the day went on. A Volunteer guided me to thru but I wasn’t hungry, actually a little nauseous. Had my Ultragen recovery drink and started to feel a little better. Saw the coach and some other EN folk but quickly headed back to my room for a warm shower and warm dry clothes.
In closing, my left hamstring and left calf was sore post race. This is a great venue for an IM, with excellent fan support and well controlled intersections and great volunteers. I enjoyed the experience and feel I am making progress to return to my healthy state and hope to be competitive next year.
Thanks again to all the EN support.
Comments
Congrats on Sub 12 and looking forward to seeing you at BRC next spring.
Great race prep and execution! It sounds like you're making a strong comeback.
Bummer about the power meter. My nightmare is having to ride a race without power because I've become so dependent upon it. I usually try to change all my batteries for an A-race about two weeks out so I can test everything during training sessions.
Congrats!