IMMD race report Steve Beyer
This was 3rd IM in as many years, first two being IMFL. Quick summary comparison below:
IMFL 2013: IMFL 2014: IMMD 2015:
Swim- 1:09:xx Swim- cancelled. Swim(3000m)- 49:46
Bike- 5:23:13 Bike- 5:31:04 Bike- 5:29:18 (including 5 min. in penalty tent)
Run- 6:01:07 Run- 4:13:00 Run- 4:13:04
T1- 5:44 T1- N/A. T1- 8:29
T2- 6:32. T2- 5:13. T2- 7:12
Total- 12:45:48. Total- 9:49:16. Total- 10:47:49 29th div. 152 OA
TRAINING:
It was a weird year training wise. My goal was to focus on improving running, with a goal of breaking 21:00 on a 5K TT (got a 21:01...ughhhhh), and breaking 1:40:00 on my spring HM (got a 1:39:20 on a tough weather day...YES!). Then I wanted to translate this into an ability to being able to run the marathon of an IM closer to my LRP.....with a secret goal marathon split of 4:05:00. I also wanted to increase my run durability with 4-5 runs/week, as opposed to the typical 3-4/week of the previous two years.
While I achieved the time goals (well...pretty much with the 5k), I fell short with the run frequency goals after the OS due to a series of calf and hamstring strains, as well as a 3-4 week bout of sciatica following the spring HM.
Then the bike FTP goals didn't happen. I ended up with pretty much the same FTP as in 2014, so while not any worse, not any increase as I'd liked to have seen
Toward the end of the 12 wk training block for IMMD I was still feeling generally optimistic though, and had an overall goal of 1. Doing a "no harm" swim. 2. Executing a smart bike, setting me up for a good run. 3. Being able to push myself through the "suck" a bit better on the run.
THE "ANNOUNCEMENT":
When we got the news of no Oct. 3rd race, I of course was initially in a bit of shock, mostly at the prospect of not getting a race at all to do. I resolved to do B2B if they didn't go thru with the tentative Oct. 17th race date. I did however pretty quickly feel good about the turn of events as I had been having a lingering cough/tickle in my chest since three weeks out from the Oct. 3rd race date. In fact I totally skipped my last scheduled 100 mile ride, ended up doing the 2nd RR two weeks out (quickest one to date), but still just couldn't shake this chest tickle and "weak" feeling in my lungs. Ironically I wouldn't feel too bad while working out, but afterwords would be coughing etc., so I looked at the extra two weeks as a blessing in disguise, and resolved to do just the bare minimum workout wise, and heal up as much as possible.
Oh, and to add to my stress, 5 weeks out from the race my seat post clamp on my Felt B2 cracked, necessitating a new frame purchase as the clamp was integrated into the frame and couldn't be replaced. While I was waiting for the new frame, I had the LBS epoxy the seat post into the frame and just hoped and prayed it would hold (which it did thankfully) for the remaining training rides I would do on it until the new frame arrived and I had the components swapped over from the old to new frame. NOT exactly the kind of stress I needed!!
Oh one more thing. On the LAST ride before bring my bike to tri bike transport, my bike is making this annoying creaking noise. Ends up being the rear 808 wheel, which both the LBS and the shop I drop it off at for TBT say is "more than likely" totally functional, but is just going to be annoying(you THINK!!)... and is probably due to where the spokes attach into the carbon rim. Ughhhhhhhhh!!!!! I'm envisioning wanting to shoot myself after 80 or so miles of creaking, but decide to trust that it will hold up.
THE "ARRIVAL":
Took advantage of the Fri. check-in so that I could miss one less day of work, and arrived into Cambridge about 1pm and set about checking in, getting over to tri bike transport and taking bike for a spin, and packing bags etc.. My day is going really good so far with totally smooth travel from Chicago, and continues when I take my bike for a spin and guess what.... NO creaking....YES!!!
Finish setting up for race day, and find a Chinese restaurant for a lite dinner of chicken fried rice before making the 30 min. drive to Salisbury where my hotel is at.
RACE DAY MORNING:
Typical breakfast 3 hours before anticipated race start. Find the school no problem where the bus shuttle picks us up. Get set-up fine, with some delay getting out of transition as I had a bike pump and several people asked to use it, and I couldn't say no.....got out about 10 mins later than wanted but ended up not being a problem as the swim warm up area was closed anyway.
Got in wetsuit about 6:30 and shortly afterwards they made the announcement of a shortened swim. I swear right before this announcement I was having a flashback to IMFL the year before and how they made the announcement of canceling the swim about 15 mins before the start of the race....really weird turn of events, but I was like, "well, this is a first world problem isn't it". Was really happy we ended up getting nearly a full swim in though.
SWIM
49:46...3000meters)
Seeded myself in the middle of the 1:00:00-1:10:00 group. Was a little worried about never having had a chance to try out the new full sleeve Roka wetsuit that I'd gotten a couple months earlier(on an awesome deal....THANKS Dino!!), but that wetsuit was GOLDEN! Kept me nice and warm in the 62 degree water and absolutely NO restriction in the shoulders. Took the advice of Al T. and used two swim caps rather than a neoprene cap, and that worked perfect (thanks Al!!).
I was looking forward to a smoother swim than at IMFL due to the rolling start, and I would have to say it WAS better, but not a lot! Pretty physical most of the way, but I just kept on focusing on fingertips down, and nice strong pulls. I'm usually really good at swimming pretty straight but on the 2nd lap I got off a fair amount and was redirected by a volunteer....I felt it was pretty hard to sight personally. Like Nate P. mentioned in his RR, toward the end of the 2nd lap I came hard up on some other people and quickly realized they were slower swimmers on their 1st lap. Upon finishing I skipped the strippers and made a nice controlled fast walk/jog to get my T1 bag, with the goal of keeping HR down.
T1: (8:29)
Felt like it took forever in the tent as I took the time to: wipe dry with a small towel, put arm warmers/gloves/skull cap on, and put some bubble wrap under my kit in the chest/abdomen area. When I got to my bike and was jogging out I noticed my HR in the 150's so I just walked as I figured it's a LONG day and a few second gained by jogging is far less important than getting my HR down.
BIKE: (5:29:18 INCLUDING a 5' stop in the ole penalty tent...ughhhhhh)
At my HIM at Muncie this year I had my HR never really come down to normal, and suffered in the 2nd half of the run I think as a result. So when my HR was in the 140's right off the bat, when my goal was to not have it be there until at least the 3.5' mark (would get there at the 4' mark in my RR's), I let my ego/watt goal for the first 30' go out the door with the thought that it's a LONG day. So while my goal NP was 185 overall, and in the 170's for the first 30', I just said "whatever" when the first 15' lap NP was in the 150's.
I think this was one of the smartest decisions I made all day as this kept my HR in the desired sub 140 range, and somewhere between 45'-60' range the watts started creeping up while the HR stayed below 140. At about the 1:15:00 mark I was really happy as everything seemed "online" and I was easily holding the desired 185 range. My NP at even the 2' mark was far below where I wanted it but I just kept calm and figured the end NP will be whatever it will be....again it's a LONG day and just execute smartly.
THE DREADED PENALTY..... I was in NO way looking to get any kind of advantage, there were several guys around the 25-35 mile range who were slowing down in front after passing, and I was trying to do my best to both stay away while keeping my watts steady. In retrospect I guess I put too much focus on keeping watts steady, and ended up having the ole motorcycle pull up next to me and invite me to a 5' break at the next penalty tent(at BSN). That was the next big challenge of the day.....I fought two urges...1. Getting down, which I overcame by telling myself once again...."it's a LONG day, don't sweat it". And 2. Fighting the urge of going harder than planned up to the penalty to "make up" for the time I would lose. Overcame that one by visualizing a book of matches with only a few left??.
So took my forced break in the tent at BSN. Got in-out of BSN QUICK (30 seconds I think...awesome volunteers!), and just set about riding a smart 2nd half.
The winds were really strong and my focus was to be really disciplined aero-wise. I let my HR get into the 140's a little early....about the 3:15 mark, but was feeling really good, and the NP just kept creeping up, and I was passing a fair amount of people, especially from about mile 80 onward.
Overall what was different about this ride was that I went more by RPE than any other race or training ride, and almost used the HR and watts to kind of validate where I thought I was at or keep me in check.
Nutrition went really well: 1 24oz bottle of GE per 45', with H20 and a gel on the hour mark, and a 1/6 "block" of bonk breaker bar on the 15' and 30' marks. Ate a total of a little over 1 and 1/3 BB bar, took in 5 gels, and peed 7 times( this was expected and is typical for me in the cooler temps).
STATS:
Moving time- 5:23:45
NP- 181 (had 185 goal)
AP- 180 (VI 1.01)
Avg. HR- 140
IF- .68
TSS- 248
T27:12)
Just did a fast walk/intermittent easy jog to keep HR down. Took shoes off after racking bike, light jog to T2 bag and into tent. Quick chat in the tent with teammate Wolf who I met on the bike course. Kept arm warmers on, put trucker hat on but carried skull cap with me as I left....knowing I would be wearing it at some point.
RUN4:13:04)
First thing I noticed is the BRUTAL headwind as I ran by RSN bags outside of transition. Seriously felt like I was standing still! Goal was to go by HR.....ideally under 140 for a few miles(accomplished this in RR's), but NO higher than low 140's. I was hoping that at this HR I could be around the 9:20 range, with the thought that early on I may be quicker with some "free speed", and hoping I wouldn't be too much slower later on by being able to push myself thru the suck.
Nutrition goal was to take GE at each aid station until about 18, and take in a total of 4 gels in the first 16 miles. I was able to get in 3 gels, the 3rd around mile 14, but felt a little nauseous taking in that 3rd one, so right away threw away the 4th one, and went to coke at each station after that....ate a couple chips with one cup of coke just to get a little salt in. Have to say the coke tasted awesome, and for someone who doesn't do ANY caffeine, after the 2nd cup I felt a definite pick-up!
A few things stand out to me about the run:
1. Had a couple of sections(see below) where I started noticing a slowing of pace... Into the 10:00/mile range, which disappoints me because a big goal was to be able to "push thru the suck". Having said that..
2. I was afraid of blowing up too far from the finish, BUT when I noticed my HR drop below 140 I felt confident I could push myself without blowing up, and that I was just "giving in". So using HR gave me an objective metric to take confidence that I could "push" without blowing up.
3. While I lagged some in those couple of sections, I'm happy I was able to pick it up some (relatively speaking??), and even had a bit of a kick at the end
My mental game plan for the run was to break it up into 1hr. Quarters.....I didn't expect a 4hr marathon but this just kept it simple. The first quarter was just like the dozens of 1hr. runs I'd done after long rides. The 2nd quarter would get me to the half way point. 3rd quarter I knew would be the toughest, but just told myself once I got thru that one then all I had was a 1hr. brick run.....again, like I'd done dozens of times, but now I'd feed off the energy that passing people that were walking would give me.
I feel really good with how in the last 3-4 miles my energy gradually increased, whereas at IMFL last year it was a gradual decline. The overall time for IMMD and last years IMFL are almost exactly the same, but I feel IMMD was tougher condition wise with the wind.
Also happy with how I planned for the weather. At IMFL I was freezing and broke into the shakes within a minute after crossing the line. At IMMD I progressively added layers(tech shirt at RSN, then the EN jacket about mile 15).
Actually running(for me) the last 3 miles felt awesome, and crossing the line felt sooooo much more rewarding that last year.....which is ironic because the overall times were exactly the same like I said.
SPLITS: 1- 9:18. 14- 9:36
2- 8:54. 15- 9:51
3- 9:12. 16- 10:11
4- 9:14. 17- 10:17
5- 9:08. 18- 9:49
6- 9:25. 19- 10:45
7- 9:33. 20- 10:13
8- 9:25. 21- 9:54
9- 10:02. 22- 10:11
10- 9:57. 23- 9:52
11- 9:53. 24- 9:10
12- 9:38. 25- 9:15
13- 9:33. 26- 8:17
CONCLUSiON:
- volunteers were awesome
- at first I wasn't sure if I liked the set-up of the run course, but now I feel like I really like it(signed up for next year, so must like it somewhat!)
- want to really be able to work on run durability for next year....really feel like a 4 hr marathon, of even possibly a sub 4 could be a reality in the future
Sorry for the length, but was helpful for me to,process it. Please any/all input welcome, especially with regard for what to do to work toward my goal of approaching the 4hr marathon.
IMFL 2013: IMFL 2014: IMMD 2015:
Swim- 1:09:xx Swim- cancelled. Swim(3000m)- 49:46
Bike- 5:23:13 Bike- 5:31:04 Bike- 5:29:18 (including 5 min. in penalty tent)
Run- 6:01:07 Run- 4:13:00 Run- 4:13:04
T1- 5:44 T1- N/A. T1- 8:29
T2- 6:32. T2- 5:13. T2- 7:12
Total- 12:45:48. Total- 9:49:16. Total- 10:47:49 29th div. 152 OA
TRAINING:
It was a weird year training wise. My goal was to focus on improving running, with a goal of breaking 21:00 on a 5K TT (got a 21:01...ughhhhh), and breaking 1:40:00 on my spring HM (got a 1:39:20 on a tough weather day...YES!). Then I wanted to translate this into an ability to being able to run the marathon of an IM closer to my LRP.....with a secret goal marathon split of 4:05:00. I also wanted to increase my run durability with 4-5 runs/week, as opposed to the typical 3-4/week of the previous two years.
While I achieved the time goals (well...pretty much with the 5k), I fell short with the run frequency goals after the OS due to a series of calf and hamstring strains, as well as a 3-4 week bout of sciatica following the spring HM.
Then the bike FTP goals didn't happen. I ended up with pretty much the same FTP as in 2014, so while not any worse, not any increase as I'd liked to have seen
Toward the end of the 12 wk training block for IMMD I was still feeling generally optimistic though, and had an overall goal of 1. Doing a "no harm" swim. 2. Executing a smart bike, setting me up for a good run. 3. Being able to push myself through the "suck" a bit better on the run.
THE "ANNOUNCEMENT":
When we got the news of no Oct. 3rd race, I of course was initially in a bit of shock, mostly at the prospect of not getting a race at all to do. I resolved to do B2B if they didn't go thru with the tentative Oct. 17th race date. I did however pretty quickly feel good about the turn of events as I had been having a lingering cough/tickle in my chest since three weeks out from the Oct. 3rd race date. In fact I totally skipped my last scheduled 100 mile ride, ended up doing the 2nd RR two weeks out (quickest one to date), but still just couldn't shake this chest tickle and "weak" feeling in my lungs. Ironically I wouldn't feel too bad while working out, but afterwords would be coughing etc., so I looked at the extra two weeks as a blessing in disguise, and resolved to do just the bare minimum workout wise, and heal up as much as possible.
Oh, and to add to my stress, 5 weeks out from the race my seat post clamp on my Felt B2 cracked, necessitating a new frame purchase as the clamp was integrated into the frame and couldn't be replaced. While I was waiting for the new frame, I had the LBS epoxy the seat post into the frame and just hoped and prayed it would hold (which it did thankfully) for the remaining training rides I would do on it until the new frame arrived and I had the components swapped over from the old to new frame. NOT exactly the kind of stress I needed!!
Oh one more thing. On the LAST ride before bring my bike to tri bike transport, my bike is making this annoying creaking noise. Ends up being the rear 808 wheel, which both the LBS and the shop I drop it off at for TBT say is "more than likely" totally functional, but is just going to be annoying(you THINK!!)... and is probably due to where the spokes attach into the carbon rim. Ughhhhhhhhh!!!!! I'm envisioning wanting to shoot myself after 80 or so miles of creaking, but decide to trust that it will hold up.
THE "ARRIVAL":
Took advantage of the Fri. check-in so that I could miss one less day of work, and arrived into Cambridge about 1pm and set about checking in, getting over to tri bike transport and taking bike for a spin, and packing bags etc.. My day is going really good so far with totally smooth travel from Chicago, and continues when I take my bike for a spin and guess what.... NO creaking....YES!!!
Finish setting up for race day, and find a Chinese restaurant for a lite dinner of chicken fried rice before making the 30 min. drive to Salisbury where my hotel is at.
RACE DAY MORNING:
Typical breakfast 3 hours before anticipated race start. Find the school no problem where the bus shuttle picks us up. Get set-up fine, with some delay getting out of transition as I had a bike pump and several people asked to use it, and I couldn't say no.....got out about 10 mins later than wanted but ended up not being a problem as the swim warm up area was closed anyway.
Got in wetsuit about 6:30 and shortly afterwards they made the announcement of a shortened swim. I swear right before this announcement I was having a flashback to IMFL the year before and how they made the announcement of canceling the swim about 15 mins before the start of the race....really weird turn of events, but I was like, "well, this is a first world problem isn't it". Was really happy we ended up getting nearly a full swim in though.
SWIM
49:46...3000meters) Seeded myself in the middle of the 1:00:00-1:10:00 group. Was a little worried about never having had a chance to try out the new full sleeve Roka wetsuit that I'd gotten a couple months earlier(on an awesome deal....THANKS Dino!!), but that wetsuit was GOLDEN! Kept me nice and warm in the 62 degree water and absolutely NO restriction in the shoulders. Took the advice of Al T. and used two swim caps rather than a neoprene cap, and that worked perfect (thanks Al!!).
I was looking forward to a smoother swim than at IMFL due to the rolling start, and I would have to say it WAS better, but not a lot! Pretty physical most of the way, but I just kept on focusing on fingertips down, and nice strong pulls. I'm usually really good at swimming pretty straight but on the 2nd lap I got off a fair amount and was redirected by a volunteer....I felt it was pretty hard to sight personally. Like Nate P. mentioned in his RR, toward the end of the 2nd lap I came hard up on some other people and quickly realized they were slower swimmers on their 1st lap. Upon finishing I skipped the strippers and made a nice controlled fast walk/jog to get my T1 bag, with the goal of keeping HR down.
T1: (8:29)
Felt like it took forever in the tent as I took the time to: wipe dry with a small towel, put arm warmers/gloves/skull cap on, and put some bubble wrap under my kit in the chest/abdomen area. When I got to my bike and was jogging out I noticed my HR in the 150's so I just walked as I figured it's a LONG day and a few second gained by jogging is far less important than getting my HR down.
BIKE: (5:29:18 INCLUDING a 5' stop in the ole penalty tent...ughhhhhh)
At my HIM at Muncie this year I had my HR never really come down to normal, and suffered in the 2nd half of the run I think as a result. So when my HR was in the 140's right off the bat, when my goal was to not have it be there until at least the 3.5' mark (would get there at the 4' mark in my RR's), I let my ego/watt goal for the first 30' go out the door with the thought that it's a LONG day. So while my goal NP was 185 overall, and in the 170's for the first 30', I just said "whatever" when the first 15' lap NP was in the 150's.
I think this was one of the smartest decisions I made all day as this kept my HR in the desired sub 140 range, and somewhere between 45'-60' range the watts started creeping up while the HR stayed below 140. At about the 1:15:00 mark I was really happy as everything seemed "online" and I was easily holding the desired 185 range. My NP at even the 2' mark was far below where I wanted it but I just kept calm and figured the end NP will be whatever it will be....again it's a LONG day and just execute smartly.
THE DREADED PENALTY..... I was in NO way looking to get any kind of advantage, there were several guys around the 25-35 mile range who were slowing down in front after passing, and I was trying to do my best to both stay away while keeping my watts steady. In retrospect I guess I put too much focus on keeping watts steady, and ended up having the ole motorcycle pull up next to me and invite me to a 5' break at the next penalty tent(at BSN). That was the next big challenge of the day.....I fought two urges...1. Getting down, which I overcame by telling myself once again...."it's a LONG day, don't sweat it". And 2. Fighting the urge of going harder than planned up to the penalty to "make up" for the time I would lose. Overcame that one by visualizing a book of matches with only a few left??.
So took my forced break in the tent at BSN. Got in-out of BSN QUICK (30 seconds I think...awesome volunteers!), and just set about riding a smart 2nd half.
The winds were really strong and my focus was to be really disciplined aero-wise. I let my HR get into the 140's a little early....about the 3:15 mark, but was feeling really good, and the NP just kept creeping up, and I was passing a fair amount of people, especially from about mile 80 onward.
Overall what was different about this ride was that I went more by RPE than any other race or training ride, and almost used the HR and watts to kind of validate where I thought I was at or keep me in check.
Nutrition went really well: 1 24oz bottle of GE per 45', with H20 and a gel on the hour mark, and a 1/6 "block" of bonk breaker bar on the 15' and 30' marks. Ate a total of a little over 1 and 1/3 BB bar, took in 5 gels, and peed 7 times( this was expected and is typical for me in the cooler temps).
STATS:
Moving time- 5:23:45
NP- 181 (had 185 goal)
AP- 180 (VI 1.01)
Avg. HR- 140
IF- .68
TSS- 248
T2
7:12) Just did a fast walk/intermittent easy jog to keep HR down. Took shoes off after racking bike, light jog to T2 bag and into tent. Quick chat in the tent with teammate Wolf who I met on the bike course. Kept arm warmers on, put trucker hat on but carried skull cap with me as I left....knowing I would be wearing it at some point.
RUN
4:13:04) First thing I noticed is the BRUTAL headwind as I ran by RSN bags outside of transition. Seriously felt like I was standing still! Goal was to go by HR.....ideally under 140 for a few miles(accomplished this in RR's), but NO higher than low 140's. I was hoping that at this HR I could be around the 9:20 range, with the thought that early on I may be quicker with some "free speed", and hoping I wouldn't be too much slower later on by being able to push myself thru the suck.
Nutrition goal was to take GE at each aid station until about 18, and take in a total of 4 gels in the first 16 miles. I was able to get in 3 gels, the 3rd around mile 14, but felt a little nauseous taking in that 3rd one, so right away threw away the 4th one, and went to coke at each station after that....ate a couple chips with one cup of coke just to get a little salt in. Have to say the coke tasted awesome, and for someone who doesn't do ANY caffeine, after the 2nd cup I felt a definite pick-up!
A few things stand out to me about the run:
1. Had a couple of sections(see below) where I started noticing a slowing of pace... Into the 10:00/mile range, which disappoints me because a big goal was to be able to "push thru the suck". Having said that..
2. I was afraid of blowing up too far from the finish, BUT when I noticed my HR drop below 140 I felt confident I could push myself without blowing up, and that I was just "giving in". So using HR gave me an objective metric to take confidence that I could "push" without blowing up.
3. While I lagged some in those couple of sections, I'm happy I was able to pick it up some (relatively speaking??), and even had a bit of a kick at the end
My mental game plan for the run was to break it up into 1hr. Quarters.....I didn't expect a 4hr marathon but this just kept it simple. The first quarter was just like the dozens of 1hr. runs I'd done after long rides. The 2nd quarter would get me to the half way point. 3rd quarter I knew would be the toughest, but just told myself once I got thru that one then all I had was a 1hr. brick run.....again, like I'd done dozens of times, but now I'd feed off the energy that passing people that were walking would give me.
I feel really good with how in the last 3-4 miles my energy gradually increased, whereas at IMFL last year it was a gradual decline. The overall time for IMMD and last years IMFL are almost exactly the same, but I feel IMMD was tougher condition wise with the wind.
Also happy with how I planned for the weather. At IMFL I was freezing and broke into the shakes within a minute after crossing the line. At IMMD I progressively added layers(tech shirt at RSN, then the EN jacket about mile 15).
Actually running(for me) the last 3 miles felt awesome, and crossing the line felt sooooo much more rewarding that last year.....which is ironic because the overall times were exactly the same like I said.
SPLITS: 1- 9:18. 14- 9:36
2- 8:54. 15- 9:51
3- 9:12. 16- 10:11
4- 9:14. 17- 10:17
5- 9:08. 18- 9:49
6- 9:25. 19- 10:45
7- 9:33. 20- 10:13
8- 9:25. 21- 9:54
9- 10:02. 22- 10:11
10- 9:57. 23- 9:52
11- 9:53. 24- 9:10
12- 9:38. 25- 9:15
13- 9:33. 26- 8:17
CONCLUSiON:
- volunteers were awesome
- at first I wasn't sure if I liked the set-up of the run course, but now I feel like I really like it(signed up for next year, so must like it somewhat!)
- want to really be able to work on run durability for next year....really feel like a 4 hr marathon, of even possibly a sub 4 could be a reality in the future
Sorry for the length, but was helpful for me to,process it. Please any/all input welcome, especially with regard for what to do to work toward my goal of approaching the 4hr marathon.
0
Comments
For me, i knew on similar fitness to previous races, i could knock down some of my run time just by being really efficient at the aid stations. That's why i elected to carry some water and cliff bloks to get me at least half way with no reason to stop. Such a puzzle to put together. You and Tim are going to crush it next year.
Way to stay focused after the penalty on the Bike. It is not easy to just keep calm when overall it is the most important thing you could be doing at the time.
That is a great Run! Nice to see the pace pick up the last few miles.
That was one SUPERB bike ride - 0.68 IF, 1.01 VI. I know it;s flat and all, but, still ...
"...Overall what was different about this ride was that I went more by RPE than any other race or training ride, and almost used the HR and watts to kind of validate where I thought I was at or keep me in check...." Veteran move - that's the best way to actually *race*, IMO.
"...Fighting the urge of going harder than planned up to the penalty to "make up" for the time I would lose..." Smart. I tried that after a penalty at about the same time into the bike - rode @ HIM pace for 15 miles. Ended up with a DNF 10 miles into the run.
Steve, Congrats! Great race report. I'm not in your league but learned so things for my IMMD in 2016. I'll pray all year for higher temps and lighter wind! Saw you along the course. You were focused and I'll bet you can go sub 4 hrs next year. keep up the good work.