Rich's 2015 IMFL Race Report
Rich’s IMFL Race Report
IMFL Race Plan here: Rich's 2015 IMFL Race Plan
IMFL 2015 was my 7th full IM and it was my 4thfull IM in 12 months, 3rd full IM in 12 weeks.
I published my 2015 goal of getting to 659 minutes (11:59) in this race by:
- Swim 1:20,
- Bike 5:15,
- 10 minutes total transitions
I achieved:
- Swim 1:25:19
- Bike: 5:18:56 (pr)
- Run: 4:45:01
- Transitions (6:54 + 5:13)
- Overall: 392/2980 (pr %)
- Age Group: 55/434 (pr %)
Summary
I over biked this race. I rode for ≈60 miles executing exactly as planned, and at exactly the same levels that I rode CHOO 6 weeks earlier. The combined effects of 3 tapers, 2 recoveries and a post-CHOO flu 
had deteriorated my fitness substantially. I recognized this at around mile 60 of the bike and switched from racing for a PR to managing the best outcome that I could achieve on on November 7. I managed a bike PR, an 11:41 overall which is my 3rd best effort and better than anything before this year.
I don’t like missing goals, but I can find a lot more good than bad in this race.
Swim
It was a wetsuit optional swim. I was not going to get on the podium and they announced that we would accumulate AWA points even if we wore a wetsuit. I wore a wetsuit. That was a good decision for me.
The surf was rough, especially the second time entering the water. I think it took me 4x to get through the break. I swam the second lap 5 min slower than the first. I will swim better next year.
T1
I skipped the wetsuit strippers and pulled the wetsuit off under the showers. I had scouted a bench there which I used… that made it easy. I had a toilette stop. The run from the changing room to the bike was horrible. My feet were really sore from the stones on the pavement.
I loved seeing the team in T1 in the morning – but personally – I would rather never be in a team rack again if it leads to such lousy placement. We had to push the bike the entire length of the transition area. The AWA placement is much much much better. I will figure out how to opt out of the team rack next year to save the transition time.
It was really nice seeing the coaches at the bike mount line. Like Mike R – I also heard “get on the bike!” Thanks for the reminder 
Bike
I mentioned above that I over biked the course. I had passed SS shortly out of transition. Just before mile 60, he passed me. I followed for a minute, then passed him back… he followed for a few minutes and passed me back… I realized that I was riding at mid 160s watts instead of my 180 target, and that it felt really really hard to ride 180.
I knew then that I had over biked for my current level of fitness. I abandoned my race plan and started planning to salvage the day as best as possible.
Not knowing what power I would be able to maintain, wanting to maintain the best ride time that I could and knowing that I had to run a marathon I decided two things:
- Continue to ride as smoothly as possible (minimize VI)
- Use HR to as a target to maintain a constant RPE
My ride data is in the link and the table below. I think this worked out pretty well. Overall my VI was ≈ 1.04 – but if you look at each interval (3 miles) the VI remained reasonable steady even as the NP decreased.
T2
Recognizing that it was hot and that my feet would likely get wet, I took a little extra time to put glide all over my feet and between my toes. This paid dividends – I did not get a single blister or rubbed spot even though I was wet from head to toe during the run
Run
I was starting a run having biked too hard. I let my HR establish lower than planned and and at a pace that I thought I could maintain for the whole run. It was super hot too, but it was clear that I would be running after dark. I thought (hoped) that if I could just hold on to my pace until it cooled down that I would maybe be able to kick it up a notch.
I tried every trick I knew to find a faster pace after 6 miles. I even did a couple “strides” to try loosening up. I thought that was a gutsy move until I realized that no one knew that I had “accelerated.” I used the plastic bag. Coach P yelled for me to put my whole head in water – so I tried that too. My legs were shot. My hamstring was freaky. I just tried to enjoy the run and hold on as long as I could. It could have been worse. It certainly could have been better!
The new calorie plan (Thanks Al / Tim / Jimmy) worked well. This is the first race in the last 4 that I did not end up in the medical tent with 1-2 bags of fluid being applied. I did not get sick. I did not have GI issues. Learning how to manage this was worth the price of admission.
Ed reminded me to run the tangents as he zipped past, Mike was running like a man on a mission and seeing the whole team was hugely inspiring. I know I missed a few hellos along the way because I remember hearing them about 30 seconds after you said it. Apologies – I was just lost somewhere in Rich-land.
The End
I really enjoyed this race. I did not enjoy the drop in fitness. Next year I will have 8 weeks between races – that will be better to manage a a little strength building. This race was not everything I had hoped for – but it was some things that I hoped for. And it was fun!
2015 was fun in general. I have learned a lot from all of you – thank you for that.
This is a wrap for my season. I am retiring for the next 10ish days and am thinking about lessons learned from 2015, how to race multi IMs per season (signed up for 3 next year), and things to change for 2016… There could be a forum post in there somewhere.
Thanks in advance – I appreciate the read and I look forward to your thoughts on how I can improve. The team feedback is really really helpful
Comments
Great report. Congrats on your finish and pretty crazy year. It was very nice meeting and racing with you. We passed each other several times on the run, and you were always so cheerful and looked so damn happy while I couldn't hide the fact that I was dying on the inside. You clearly love this sport and lifestyle and it's infectious.
Can't wait to see what you do in 2016. Congrats again.
Mike
Great report Rich. A nice analysis, and a great example of thinking 'on your feet.' Holy cow 4 IMs in 12 weeks!?!! I'm amazed you were able to execute this one at all
let alone as well as you did. Rest up, cant wait to see what comes next!
@Tim - Thank you - looking forward to watching you crush Arizona! I'm still gathering thoughts about what I learned from 3x for 2 years
@Rian - Thank you - but that was a typo- 4 in 12 months, 3 in the last 12 weeks. Thanks for calling it out!
Next Year: IMLP, MOO, IMFL, ...
2015 is behind you, and you survived. You set up a lot of experience into your system, which you need to draw on in your 2016 races. Meaning you should be starting to have a "feel" for what's too hard and what's not on the bike and run, regardless of what your watts or pace are telling you.
The number one advice I can give you as you aim for another beefy year of racing: take 2-3 months of unstructured time NOW. Meaning don't be tempted to start the OS in 2 weeks. I recently reviewed my personal experience since 2005, during which time I've done 23 IM training cycles. I did much better in the years when I spent 3 months from the last race until the start of structured training (2005-2011), as compared to the years when I went right back at it after less than a month (2012-15). First, my race performances started to deteriorate; then I finally broke down mentally and physically after trying to do 10 IMs in 4 years with no breaks at the end of the season.
Thank you Al - I think this is really good advice. I am 100% on board with that line of thinking. Mentally, I want a change and I would like to have fun working on some basic weaknesses.
My #1 Struggle this year was staying healthy / returning to health. I had a hamstring injury the propagated to hip issues, back issues, etc... or maybe the hip or the back caused the hamstring. In the end, I know that I cannot get faster unless I run faster and in order to run faster I need to run pain free.
When I start up again, I plan on addressing a number of issues relating to core strength, especially hips, glutes, abs, pevlic floor... flexibility, running form, etc. I haven't put my program together yet, but I can imagine adopting a flexibility, durability and coordination routine that is largely run focused through December, probably through January.
I also (mentally) need some time away from a fixed routine/schedule. I was considering something where I manage myself to weekly objectives with complete flexibility about how I hit those weekly targets.
I won't let my bike go into the gutter during this time frame, but It won't be a focus.
I am in the beginning phase of writing my 2016 high-level plan right now... thinking through this is a part of that process.
What do you think... is this thinking in line with your advice?
Rich, I think your race report was terrific. FWIW, I think you are too hard on yourself. Our race plans are written in a vacuum. They exist in a place where there is no crazy ocean surf, no wind and no heat. They are based on numbers we put up in training and usually on a day where we really only do one big activity. "All things being equal" never really happens. We make the best of what we are given. From my vantage point, you really did that. When I saw you on the bike you were smiling and riding well. I was really pumped and I was able to pick up my pace. I had to stop at the special needs and lost you from there. When I was able to see you again on the run, you were still smiling. I know that I was not smiling throughout the day. There is a bunch of evidence to that on FinisherPix. It was great meeting you and I hope we can race together again. Great job!
This is me being pretty easy on myself - I lost fitness because I dropped CHOO in then was sick for a couple weeks. If I had to do it all over- I would do it again. The things I have learned from racing 3x/ year far outweigh the performance hits. Having said that - if I don't hold myself accountable, I'll end up spending way too much time eating, drinking and watching hockey :-)
I enjoyed racing with you and I really appreciate the encouragement on the course. There are times during the race that waiting for a friendly face to come by helps hold the darkness at bay, and you were that person for me a few times!
I try to force the smile while I am out there. It is pretty easy, because I love this sport. But I have also found that when I am feeling like dirt, smiling at someone, even better encouraging someone, helps me tremendously. Just smiling gives me a boost of energy. The positive energy that bounces back from encouraging someone is awesome. For me - this trick is as helpful as the plastic bag trick :-)