Bruce Thompson 2015 Kona Race Plan
Short Version: No Walking on the Marathon. Just Keep Running. Sounds simple, right?
Long Version: Last year at Kona I walked at least half of the marathon, something I’ve never done in any race ever. I was injured (strain ab muscles 2 weeks before the race and it hurt like hell to run), it was a very hot, windy brutal day, and I had IMAZ 5 weeks after Kona. I hated walking on the biggest stage in our sport. So this year my plan is to do everything I can so I will be able to run the entire marathon. I don’t care what my swim and bike split are; everything sets up the run this year. For me Kona begins when I put on my running shoes.
Race Day: Wake up at 4 am. Breakfast: 2 bananas, 2 bagels, 2 bowls cheerios, coffee. 1 power bar 1 hour before swim start, sip on 20 oz Infinit
Drive to Transition: Get marked & drop off Special Needs bags, put Infinit bottle into SN bags.
Transition: work from my list: pump tires, check brakes, check garmin, fill torpedo bottle with water, rack Infinit bottle, use toilet, get in/out, find a quite place to rest. Feel blessed that I “get” to race the World Championship Ironman.
Swim: swim skin, plastic bag with cap, goggles, body glide. Drop off clothes bag. Warm up swimming a little, then rest last 2-3 minutes, pee. Get in 3rd or 4th row to the left. Go semi hard at start, then settle in, find feet & go steady to end. Site every 15 stokes. Focus on form. Don’t worry about others who are faster. Kick harder last 100 yards to loosen up legs. Exit water. Goggles up & strip off swim skin, cap and goggles off while running to T1, go thru shower.
T1: Get bag & find a seat. Put on EN top. Grab shoes, go to bike. Put on headband, glasses, shoes and helmet @ bike. Steady jog to mount line. Hit start button on Garmin.
Bike: 170 watts (63%IF) first 30’, then 175’ watts (65% IF) for next 30’, then target 180 watts (68% IF) for rest of the ride. Goal: 177NP (67% IF) for entire ride. Cap watts @ 220 on all climbs. If above 90F, back off by 10 watts. Get and stay aero the whole way except when speed falls below 12 mph on climbs. Pour water on mself on hills. Target HR: 130-135. Drink water right away. Drink Infinit after 10’, and sip at each 5 mile lap. Take 2 water bottle at each aid station & refill torpedo, pour extra on back of my head. Take a banana at 1 hour into ride. At BSN, get Infinit bottle, and bagel. Take banana at each aid station. Pee 4 times, including last 5 miles.
T2: feet out of shoes last ¼ mile, unstrap helmet while running & take off helmet and headband. Get bag. Put on body glide, put on compression socks over chip & put on shoes. Ask volunteer to add water to bottle of Infinite. Grab run go bag (race belt, visor, scaps,).
Run: Put on stuff in this order while running: race belt, visor, adjust fit of everything while running. Take short, quick strides. Count strides for first 3 miles to get turnover right. Stay calm on Alii Drive and go with a slow jog up Palani Hill. Run at whatever pace I need to go to keep HR down. Keep HR under 135 thru mile 19 at the end of the Energy Lab, then let it drift up to 140+. If above 80F, adjust pace targets upward by 45” per mile. If above 90F, adjust pace targets up by 90”. Walk all the way thru each aid station to drink water, take sponges at each aid station. Take 2-3 cup water at each aid station, take a sponge, fill go bag with ice and stuff in top , and sip Infinit after drinking water. Take a banana as needed. Take 1 Scap at miles 0, 5, 10, 15, 20. At RSN, drop bottles, visor & get go bag with new Infinit bottle, head band, extra Scaps. Take coke in last 4-5 miles after my Infinit is gone. Count people I pass (hopefully I pass at least one) to keep mind occupied. Focus on keeping turnover at 180/min in last half of race. Just Keep Running. Enjoy the last 2 miles as I may never be there again. Smile when I cross the finish. Give JT a hug and Kathleen a kiss.
Comments
With your engine, experience and this plan, all I can say is God help the competition in your AG.
What Al told me earlier in the year regarding running the entire marathon, "The thought of walking never entered your mind, it is not in your vocabulary, not even an option............." In other words, get the mind right, and the body will follow....
Wish you all the best and great skill!
SS
Bruce your ready and I'm absolutely thrilled I get to share this course with you again this year!
Have a great race BT!