Ed C's IMFL RR
Sorry, but this is really long. Here are the numbers:
IMFL Swim - 1:21:35 (51AG/663OA), T-1 6:20, Bike - 5:27:36 (35AG/412OA), T-2 4:00, Run - 4:14:48 (20AG/251AO), Total - 11:14:19
IMLP Swim - 1:14:22 (70AG/728OA), T-1 6:20, Bike - 5:27:36 (36AG/425OA), T-2 4:00, Run - 4:14:48 (19AG/214AO), Total - 11:33:53
I started training for this race officially on September 23. I had already raced Ironman Lake Placid and pretty much went into hibernation after that race. I had not races slotted and nothing to really drive my training forward. I had raced with Shaughn Simmons at Lake Placid and was watching him prepare for Ironman Florida which was his second race for 2015. I had a strong urge to race again. I contacted Endurance Sports Travel but they were only interested in selling a package of lodging and racing together. I had resigned myself to being done with racing this year and began planning 2016. On September 23rd, I received and email from Endurance Sports travel that they would sell an entry only. Moments later, I received an email from Shaughn as well. I checked with my wife who was apparently tired of watching me mope around and was given the green light. Well, I booked my ticket and through my training into high gear. I downloaded the EN Ironman Minimalist plan and got to work. My race began on Friday after the bike check in. Instead of ride or a run, I sat around with Shaughn and Mike Roberts in the shade by the pool. I received a lot of great advice from Mike & Shaughn. I went to dinner with my wife around 5:00 pm. We went to Applebee’s and it was senior citizen night. There was a couple there singing. After eating, I danced one Patsy Cline song “Crazy”. I felt it was appropriate. We went back to the hotel and I was in bed by 8:00 p.m. I woke early to the sound of the surf. That was not a great sound. I ate my breakfast, one yogurt, a small cup of Oatmeal and a cup of coffee. I met Shaughn & Mike downstairs and we all walked to the race site.
THE SWIM At the site, I found out what I suspected that this was not a wetsuit legal race. I stressed over wearing the wetsuit for about 20 minutes. I had never swum in an ocean race before so I opted to wear it. This turned out to be the right decision for me. I moved to the swim start and found my wife. I got a kiss and then found Shaughn, Rich Stanbaugh, & Darren Freeman. Sorry if I left anyone out. I watched as the Challenged athletes started. One of the athletes was being towed in a kayak. The first wave hit and capsized the boat. A swarm of volunteers entered the water and righted the boat. The next wave was the Non-wet suited athletes. The setup of the coral made it so I could not see how they were doing. Those of us who chose to wear our wet suits loaded into the coral. I seeded myself at the 1:10:00 sign and got ready. Ten minutes after that last wave, we started. My wife was standing along the fence and I got a kiss to start the race. The surf was big. It was very hard to get out into the water. I chose to swim instead of wade. I noticed that I was moving forward while many of the wading athletes were being knocked backwards. Once passed the shore break, I was able to start swimming. The swells were pretty big even out past the breakers and it was very difficult to find the buoys. I felt like I was swimming fast. As the swells lifted me, I could see the buoys. By the time I reached the first turn, I was already catching the athletes not wearing wet suits. All the way, I could feel current. It seemed that it was either against me or across. Me. I never felt like I was being pushed. I exited the water after the first lap and climbed up the beach. Although I am sure the climb was not very big, it felt big. I moved along the beach as a brisk walk. There were a lot of athletes clogging up the beach so the jog I had hoped to be doing did not happen. As I neared the buoys, I climbed back in the water and started to swim again. Just like the start there were still a lot of athletes trying to wade through the surf. I felt like I swam straight on the way out. After making the turn, I think I moved way outside. I had clean water and no contact, but I think I swam too far. When I finished the final way, I felt that the climb out was tough. This was my first ocean swim. While I was swimming, I thought it was a tough swim. The soreness I feel in my shoulders today tell me it was. At Lake Placid this year I swam 1:14 and was 70th in my AG. Here at Florida, I swam 1:21 and was 51st.
T-1 I unzipped my suit and rant to the furthest stripper I could see. The suit was off in a flash. I grabbed my suit and started jogging into T-1. I noticed that most people were moving slow. I grabbed my bag and even before I got into the changing area I had opened the bag. I had my helmet & glasses on before I sat down. I put my bike shoes on, stuffed my suit into the bag and headed out. I ran passed the mount line and moved up and to the left. I really felt like my transition was fast. I was very disappointed to see that I was over six minutes.
THE BIKE My plan was to start the ride at 165W NP and hold that for the first 5 miles. I had no problem keeping my watts low. I had more of a problem getting them up to my goal range. Along the beach road, even though my watts were lower than I wanted, I was still passing people. I have no idea what my heart rate was. My monitor was not working. I was basing my ride entirely on watts and perceived level of exertion. I started drinking right away. At the first aid station, I grabbed a banana. Just like at Lake Placid, I got passed a few times by some people who were “killing” the bike. I stuck to my plan and when I got to the bridge, I down shifted to an easy gear and just spun up the incline. As it turned out, this was the only real hill on the course. Starting with the wet suit swimmers had set me back on the race course. The course was full the entire day. I was either passing or catching up to riders the entire time. I got passed by a few drafting packs. The course marshals were out early and often. There was one marshal who was very aggressive. Several times, she pulled up close to large groups of athletes and rode right alongside. She was so close, that the athletes that were passing could not because she was in their way. I never passed an empty penalty box. From the beginning of the ride, I felt it was hot. After I grabbed the banana at the first aid station, I started grabbing water. I went into temperature control mode and dumped water on me at every aid station from that point forward. I rationed out the bottles of water. I soaked my sleeves and dumped water down my back. Then I stuffed the bottle in my shirt. I kept this routine going for the entire ride. I did violate my rule and during one aid station. I grabbed a bottle of water and a banana. I stopped at special needs and replaced my bottles of Infinit. I also used this stop for a pee break as I could not get that done while riding. Around mile 70, I was approaching two riders. One I had caught and passed several times. He was stand up and pedal hard for a while. Then he would slow down. I never changed my pace, but I would catch him and again pass. This time, as he slowed I pulled alongside to pass. As I was moving ahead, he stood up and started riding hard instead of falling back. I had not changed my pace so now he pulled away. Remember the course marshal? Well, she was behind me. She pulled next to me and said I was drafting. It is true I did not complete the pass. However, the person being passed is supposed to pull back. Instead, that racer accelerated before he first pulled back. So, I got a 5 minute rest with 10 there lucky people. I had to ride around 15 miles to the next penalty box. I rode a little harder for those miles trying to build up a cushion. I used the time in the box to lower my heart rate and go pee again. That marshal was very popular at the box. When my time expired, I tried to get back going. I found it very hard to get my watts back up. For the next 35 miles I was losing watts. I don’t know if it was any one thing. It may have been the heat, the 5 minute break or the hard swim. I could not pull my watts back up and hold them. I do know that I was happy when I pulled into T-2. At Lake Placid, I finished the bike 36th in my AG and 425 OA. Here I finished 35th and 412 overall. At my goal watts, Best Bike Split had me finishing at 5:21:15. Even with my penalty, I finished at 5:27:36. Take away my penalty and I was one minute off their estimate at lower watts. I finished the ride with 230.0 Tss points.
T-2 I had already taken my feet out of my shoes before I reached the dismount line. I could see there was no carpet so I did not do a serious flying dismount. I unsnapped my helmet, ran to the run bags, grabbed mine and headed into T-2. I grabbed the first seat right by the door. I put my running shoes on, my fuel belt and grabbed my go bag. I began walking to the run exit while I put on my hat and race number. I grabbed the first cup of water and dumped it on me. Outside, I grabbed two cups of ice. The volunteers poured them right into my bag. Then I started to increase my pace. When I hit the run exit, I was running.
The Run My first thought on the run was WOW! It is really hot. My second thought was my gut was really full. My heart rate monitor was not working well as it had done throughout the bike. So, I started the run based on pace. I started the run at an 8:36/mile pace. This was a little ahead of the pace I had planned. At four miles in I was getting really hot. I didn’t think I was going to be able to hold that pace. I switched my focus to KMF and total temperature control. Each aid station was the same. I grabbed ice in my zip lock bag and ice water for my body. I tried to drink some of my Infinit and that didn’t feel good. Sometime around mile 3 I saw Darren Freeman & Rich Stanbaugh ahead of me. That gave me some spark and I focused on catching up to them. I couldn’t tell how fast they were running. I used their energy to keep my pace. I was able to move passed them and then focused on sustaining the 9:00/mile pace I was on. During Mile six I saw Mike Roberts. I was not catching him. He was heading back and I was still on my way out. I thought, man he looks great. Try and run like that. I was apparently thinking too much and not running enough because my pace slowed nearly 30 seconds. I passed by Coach P just outside the park. He reminded me to control my temp. He asked how my heart rate was. I looked at my watch and it said 90 bpm. It was definitely not that. I told him it wasn’t working and kept going. I found running in the park better than the speed bumps, but it was tough. It was really hot in there and the aid station was in the beginning only. I grabbed water, ice and got going. This was mile seven. That was when I saw Shaughn Simmons. He looked really good. I just changed my one thing. I wanted to catch up to Shaughn and finish near him. My pace picked up. I saw Rich and Darrin after I hit the turn-around and they were running great. That kept me pushing forward. I caught up to Shaughn at the start of mile 9. He had to stop for a bathroom break. I could feel that was soon going to happen to me. As I was finishing mile ten, I knew I was going to have to stop for a bathroom break. I did that right at the start of mile ten. I was in there a long time. When I got going again, I was not setting the road on fire. I wondered if Shaughn, Rich or Darren had passed me. I made in through special needs and saw my wife. I dropped my water belt there. It was too heavy and uncomfortable to keep wearing. I had a gel flask in my pocket still. At mile 13, I saw Shaughn. He looked like he was running fast. I also knew I had to stop again. I did and it was a total waste of time, as I got nothing accomplished. Back out and after it. All I could hold now was a 10:00 mile. At mile 18, I saw Mike Roberts again and he was really running great. At mile 19, there was Patrick. At mile 19, I saw Shaughn and now the game was real. Shaughn was catching me. It was also clear I was not going to beat the sun. I started trying to pull my pace up. I know my heart rate was climbing and my chest felt like it would explode. I finished the last few miles pushing hard. At the finish I was spent. I saw Mike Roberts shortly after I finished. He stood and talked with me. My wife made it along shortly after that and brought some BEER. Wow, is there anything better after a race? We talked for a while and then Shaughn came through. I was able to be with my EN friends. Coach P made it by as well. This was a great way to end such a hard event. My race was a great success for me.
The entire year was really fantastic for me. I raced three times, two Ironman races and one half Iron. I PR’s each race. In my best races before joining EN, I had a 5:11:10 for a half and 12:09:09 for IMLP. This year I posted a 5:04:45 and 11:14:19 @ IMFL. I can’t wait until next year.
Comments
Congratulations on your second IM this year, that is a great effort on the run to manage your effort and keep things moving along.
Overall your race is a great example of how to take what the day is giving you and just work within those limits.
Enjoy your recovery time.
Great report, Ed. And congrats on a stellar race. Your report quickly brought back some of the best memories of last week. I had a blast spending a good part of the week with you and Elaine. I still owe her for the finish line beer.
Like Rich S, every time I saw you on the run you were smiling and yelling encouraging words. I have no idea how you could find such happiness when I seemed to be buried in hot pain. But it sure did help. During the second loop, I swear the only racers I saw running were either female with a mountain bike leading her or ENers. I never once saw the red/orange walking. And the last time I saw you on my way to the finish, I remember telling myself to keep moving because Ed's right behind me, only 3 miles back. Funny how marginal math skills can turn to complete non-sensical mush late in the day. But I appreciate the push anyways.
As for your race itself, the only place where I see you improving dramatically over the next year is in the cheating department. Just stop doing it.
Congrats again, my friend. Let's do this again soon. Well, kinda soon.
I ran the whole time just waiting for you to eat in to the 10min wetsuit cusion and pass me! You ran really well in your prep and it showed last weekend. great work.
Ed, Coach P nailed some key points for you. 2 IMs in one year nailing each, PR in each and man handling a very tough day like nobody's business!
I will say that you made me re-commit to catch you once I start that second loop, and that helped me to re-focus. Only issue is that catching a Croucher is much harder to actually do than it is to imagine, especially one that is a focused, competitor eliminating steam roller!
I had a great year racing with you in both venues. I know my performances where better because of it. Now, all I can say is, be ready for 2016!
Congratulations on a ground breaking year bro!
SS
John, Coach P, Mike, Jimmy, Nate & Shaughn. Thank you very much. I went into this race with some big goals, but I knew they would be hard to reach. The weather was clearly going to have something to say. The heat and humidity alone was far greater than I am used to. Never swimming in an ocean race was giant. I really enjoyed this race. @Coach P, I am resting and generally following the Post race protocols. Chores around the house are the big workouts so far. Mindset is great and I am working on the 2016 OS plan for improvements. @Mike, your advice is well received. However, I see two areas not involving the referee where I can improve. That is what the off season is for. So hopefully, then next time we race, your math will need to be better. (ha, ha) Shaughn, thank you. I can not wait for the next race.
...........now the rest of the story............
There were 92, M50-54 in a wetsuit. Of that group,
Ed ranked #1 with a finish time of 11:14:19.................
BAM! Work works!
SS
"...I finished the last few miles pushing hard. At the finish I was spent...." The sign of a great race. The future looks bright. I'm looking forward to your advancement next year.