Gabe's IM Boulder Race Plan
Race Plan: Ironman Boulder
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Phase |
Target |
My IM Arizona 2014 Result |
Average / STDEV IM Boulder 2015 Results |
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Overall |
11:30 |
12:31 |
13:31 / 1:43 |
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Swim |
1:25 |
1:31 |
1:27 / 13 |
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T1 |
7:00 |
7:28 |
9 / 3 |
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Bike |
5:30 |
6:18(30+ MPH winds) |
6:17 / 46 |
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T2 |
7:00(long transition) |
3:37 |
11 / 6 |
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Run |
4:00 |
4:30 |
5:27 / 55 |
Origin Story
This will be my second full Ironman. I gave myself a 41st birthday present in 2014 with Ironman Arizona. Most of 2015 was focused on running, with a couple 70.3s thrown into the mix. It was a magically year where I set a PR in every race, with the crowning achievements being a 3:27 St George Marathon and my first ultra with the Antelope Island 50k.
2016 has been a year for building mental toughness. I fell and smashed my knee about 25 miles into the Buffalo Run 50k. I crawled out of T2 at St George 70.3 suffering from hypothermia. Boulder 70.3 was an inferno on the run. There have been a couple bright spots, however. I set a 70.3 run PR at St George with 1:47, arguably the toughest 70.3 run course. I set a 70.3 bike PR of 2:37 at Boulder 70.3.
My training has been solid since Boulder 70.3. Due to unexpected work commitments, I had to go with the Advanced Minimalist Training Plan. The long rides and runs put me out in some Hades summer heat, so I feel like I've built up good heat acclimatization. The bike training, while still grueling, was so much more fun than when I trained for IMAZ and rode the same 100-mile loop on the LA bike trails until I knew every inch and where certain homeless people would be. Ramping up to Boulder, I did a different long ride every weekend and got to explore some truly epic routes around Salt Lake City.
Here's my self-assessment of where I am today as a triathlete:
· I still suck at swimming and am firmly in the middle of the pack. After Boulder 70.3, I started doing video analysis with a former pro triathlete at SwimLabs. Just correcting basic technique flaws should buy me about 5 minutes versus IMAZ.
· My bike has gotten stronger since giving it more focus after St George 70.3 in May. I'm sitting at an FTP of 230W, although I suspect it will test higher after the fatigue of Ironman training lifts. I re-read my IMAZ race report and noted that I wished I’d done more climbing rides. Since it was a flat course, I rode on the flat LA bike trails. 30+ MPH winds turned it into a climbing day. So I did a bunch of climbing rides this time where I’d get 5000-7000ft of vertical. The Boulder course suits me really well with its rolling hills to launch off and carry speed for many miles. Best Bike Split Predicts just under a 5:30 at a conservative 70% IF, and it was on the money for Boulder 70.3. Last year a 5:30 would be about the top 20% for bike splits.
· My run is vastly improved from the run focus last year and remains my relative strength. I ran IMAZ at a VDOT around 42. I tested at 49 earlier this year and was within 3 seconds of 50, and it's now probably 50. I’d love to break a 4:00 IM marathon. Last year that would in the top 5% of runs, so it sounds ambitious and will probably be a function of my ability to manage the heat.
Keys to the Race
This race is dedicated to my Dad. He introduced me to the outdoors at a very early age, taking me hiking and kayaking. He has been an avid outdoorsman his entire life doing some epic hikes in Northern California, even after he was diagnosed with Parkinson’s Disease. Parkinson’s has finally caught up to him and a good day is when he can walk to the bathroom on his own. This will be my One Thing.
The wild card factor for this race will be weather and temperature. As I type this, the forecast is 88F with a chance of thunderstorms. Rain from thunderstorms would be welcomed, as long as it’s not a monsoon like St George 70.3 was. Doing all the long rides and runs in the heat I learned that the wheels start coming off for me at 90F. On the bike it’s tolerable as long as I maintain speeds over 20 MPH, but my power starts to drop off when I slow down for climbs. It can be Z4 HR to run a 9:00/mile unless I keep myself soaked in ice cold water. Keeping my temperature regulated in the event of 90F temps will be the game changer / breaker.
The swim and bike courses are very similar to the 70.3. The run is totally different. Mark Cardinale walked me through part of it when I was out there in June. It’s on hard concrete walking path along Boulder Creek. It has a lot of tree coverage and the proximity to the creek should cool things down. I’m wearing my Hoka Clifton 2 running shoes for maximum protection from the hard concrete.
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Swim |
Don’t ruin my race. Focus on good form, body position, and conserving energy. Think “grip it and rip it” to ensure a good catch. Ignore the swim time when I get out of the water.
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|
Bike |
Setup a great run by going conservative and loading up on nutrition before it gets hot. Be willing to leave 5 minutes on the bike course to turn it into 10-15 minutes on the run.Follow the Best Bike Split power prompts secret sauce and ride a conservative 70% IF. If the temperature is over 90F, use arm coolers and dowse myself with water at the hand ups.
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Run |
This is my race to have a great run – all the mental training from this season will pay off here. Follow RPE and HR – pace is just an output that will largely depend on temperature.Gostoopidslow the first 6 miles.Keep HR below 140, which was the average HR for my long runs. Keep going strong after mile 20 when everyone else slows down.
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Keep reading if you have the fortitude for a bunch of detail. Otherwise, skip to the last section with my questions.
Equipment
Swim
Blueseventy Helix sleeveless wetsuit with Tyr Special Ops 2.0 goggles. Castelli San Remo trisuit.
Bike
2013 Cervelo P2 "Classic" with Stage power meter, Flo 60/90 wheels, and Cobb V-Max saddle. Garmin 810 bike computer (Garmin Fenix 3 as backup). Torhans 30 on aero bars, Xlab aero bottle on down tube for nutrition, Xlab Sonic Wing with Messo pod for repair kit and free slot for bottle of sports drink.
LG P-09 aero helmet. LG TRI-300 shoes. Tifosi rimless sunglasses.
Run
Hoka Clifton 2 running shoes. Race belt for bib number and GU gels. EN visor and Tifosi "light night" fototec sunglasses. Garmin Fenix 3 for pace and HR.
Pre-Race
Thursday
· Load gear and bike into the MDX
· 10AM – Drive to Boulder
· 5PM – Check-in to condo
· 6PM – Attend EN team dinner???
Friday
· Begin carb loading by tracking calories and carb consumption in MyFitnessPal. Target a minimum of 500g carbs. Pack carb sources including bagels, fruit, and Gatorade. Take in carbs every hour.
· Shakedown bike ride to ensure everything is still working.
· Shakedown run on the run course, ideally crossing the finish line to visualize success
· Check-in but don’t linger to see all the dudes in compression socks with t-shirts from Ironman Badass MoFo
· Prepare gear and special needs bags (see below)
· Spend the rest of the day with my family
Saturday
· Continue carb loading. Take in 500g as the day before with a light dinner.
· 10AM – Check in bike and gear before the place gets overrun
· Relax the rest of the day and do something easy with the family
· Eat dinner at condo to stay chillaxed
Bike Bag
· Aero helmet
· Rimless sunglasses
· Tri cycling shoes
· Arm coolers (if temperature is predicted to break 90F)
· Sunscreen
· Socks, in case I want to wear them
· Old cleat in case I break one
Bike Special Needs Bag
· Old tire in case one of my tires is dodgy
· Extra tube and tire levers in case I go through the two tubes on my bike
· Sunscreen in case I start feeling scorched
· Old cleat in case I break one
· 2 CO2 cartridges
Run Bag
· Socks
· Hoka Clifton 2 running shoes
· Race belt with number loaded with 4 GU Salted Carmels (go bag)
· EN visor (go bag)
· Running sunglasses (go-bag)
· Sunscreen (go bag)
· Coach P's ice bag (go bag)
Run Special Needs Bag
· Extra pair of sock
· Blister kit
Morning Bag
· Wetsuit
· Tinted goggles plus clear set as backup
· Swim cap
· Trislide lube
· Sunscreen
· Pre-workout drink
· Bike computer (fully charged)
· Bike nutrition
o Aero bottle filled with concentrated Tail Wind
o Perform in Nalgene bottle with Tail Wind to go in Torhans 30
o Old bike bottle with Tail Wind
o GU Chomps and cutup Clif Bar
o Gel bottle with 4 diluted GU Salted Caramels
Race Morning
· Wake up at 4:00AM
· Eat cereal + coffee up
· Apply two layers of sunscreen
· Put on tri suit under casual clothes
· Depart by 4:30AM
· Drop off special needs bags and catch shuttle to the Res by 5:00AM
· Drink sports drink on ride
· Arrive at 5:30AM
· Setup gear in transition and load bike with nutrition
· Connect HRM and put on wetsuit and swim gear
· Pre-workout supplement 15 minutes before start
Swim
|
Target time: 1:25 |
Target pace: 2:00min/100yds |
Swim Course: This is one giant lap around the Reservoir. The buoys will be on my left, which works out nicely since I breath to my left. The water was pretty clear at the 70.3 in June, so I expect good visibility. The current water temperature is around 75F, so it’s going to be right at the edge of wetsuit legal.
Goals
· Use the least amount of energy to finish the swim by maintaining good body position.
· Slow and smooth strokes, getting arm into a good catch position before pulling – “grip it and rip it.”
· Avoid happy feet with too much kicking – just a gentle flutter kick or no kicking.
Swim Execution
· Seed myself in the 1:25 group. Look for the hole where few athletes a clustered.
· When the horn sounds, go easy counting strokes to get into a good rhythm.
· Follow the buoy line, breathing to the left so I can see it. If there is a melee in the water, swim inside the buoy line.
· On the way back, use the object I identified on the pre-race walkthrough (not sure what it is yet)
· About 400 yards out, start kicking again to wake up legs.
· On swim exit, run out pulling the top of my wetsuit off.
· Run down until finding a free wetsuit stripper. Hold wetsuit, goggles, and cap in left hand to transitions while heading
T1
Target time: 7min
1. Jog from strippers to bag area.
2. Jog to bike bag (walk if I don’t have my land legs back) and grab bag with free right hand. Memorize location on walkthrough.
3. Jog into changing area.
4. Put wetsuit, cap, and goggles on chair. Stuff them in swim bag.
5. Put bike bag on top of chair, open bag.
6. If it’s going to be over 90F, I’ll have arm cooler pre-rolled and calmly put them on.
7. Pull up tri suit top that was rolled up under my wetsuit.
8. Put sunglasses in mouth.
9. Put helmet on head and buckle.
10. Put on sunglasses.
11. Put on socks.
12. Grab shoes out of bag and put on chair next to you.
13. Grab swim bag one hand, shoes in other.
14. Head to exit, handing swim bag to an unsuspecting volunteer.
15. Jog to bike area, running to bike location. Memorize during walkthrough.
16. Stop at entrance to put your bike shoes on.
17. Jog down aisle to bike.
18. Unrack bike and move crank to wake PM.
19. Start bike computer.
20. Walk bike (don’t break a cleat) to mount line.
21. Clean mount at the line, pedaling away softly and safely as you confirm PM is up and running.
Bike
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Target time: 5:30 (Best Bike Split predicts 5:28) |
Target Speed: 20MPH |
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Target NP: 160W |
Target IF: 0.7 |
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Target TSS: 270 |
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Bike Course: The bike course is two laps essentially of the 70.3 course, where I set my 70.3 bike PR of 2:37. The 70.3 is a fast course despite some elevation gain because it has rolling hills, which you can launch off and carry speed for long distances.
Goals
· Go conservative to setup a great run. Be willing to leave 5 minutes on the bike course so I can turn it into 10-15 minutes on the run.
· I’ll have the Best Bike Split power course on my Garmin 810. Follow the prompts for power targets. It’s just another day on the trainer. Memorize below power targets in case power course malfunctions. Capture free speed on the downhills and fast flats while everyone else is coasting and soft pedaling.
· Stay on top of nutrition plan. It will be hard for me to take in nutrition once it breaks 90F, so load up while I can. Use concentrated Tail Wind mixed with water to get a bunch of easy to digest calories down. When it runs out, switch to on-course sports drink.
· Pee at least once. Stop if needed since I’ve only peed once on the bike.
· Execute clean hand ups. Point to volunteer and shout what I want.
· Per Mark, once I make the right hand turn on Arapahoe remove feet from shoes. Put feet on top of shoes and pedal smoothly until I reach the dismount line.
Power Targets
|
CATEGORY |
WATTS |
|
Flat/Roll |
147 |
|
Flat/Roll |
160 |
|
Flat/Roll |
150 |
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Minor Hill |
170 |
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Medium Hill |
183 |
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Major Hill |
192 |
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Minor |
133 |
Nutrition Plan
Target: Consumer about 400 calories per hour and about 500mg of sodium (I can’t handle the 1000mg EN recommendation – it gives me a rotten stomach)
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Nutrition |
Frequency |
Calories / hour |
Total calories |
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20ozof Tail Wind or on-course sports drink fromTorhans30 on aerobars |
Take down at least 20oz / hour |
175 |
1000 |
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EatGuChomps and cutupClifBar from bento box |
30 min |
75 |
400 |
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Comments
I am a huge fan of arm coolers. I burn easy and they are 2x more cooling on the bike than the run given the wind speed. A heavy guy, I basically never get cold, so if getting cold (early in the bike) is a problem for you, wouldn't to do. But if temps get to 90, you will be thankful both for the reduction in sunscreen time saved and the cooling effect. My rec: put them on before you don the wetsuit. They can be very frustrating to get on wet arms. Plus, as you leave T1 you will start off cool. On the run, if there is no wind, I take them off. No wind = they act more like arm warmers.
Putting it on the wrist get is closer to your radial and ulnar arteries, which are small arteries relative to your femoral arteries and the top of your head, not to mention your left chest (heart). Goal is to get core temperature down, so any time you put ice on an artery, that is more affective than say your knee. I think we all have different uses for the ice bag, but I tend to move it around - groin, top of head, chest, wrist, etc.
Smiling on the run didn't work for me at IMC, sure wish it did. But when I "went external" on the advice of Robin Sarner - shout at our EN teammates, talk/interact with the screaming masses, singing to myself (think singing in shower) - that all worked better (and, no doubt, made me look nuts).
I broke the law and did something new for IMC this year - tylenol after reading a RP from Coach P. Took it twice - about 4 hours into the bike and a second dose ~ 4 hours later (which was at approximately SN). I also drank a starbucks mocha double shot at run SN (with my tylenol). I do not know which it was, or if it was both, but holy cow, miles 13-20 went so much better than 9-13 after that cocktail, and had no stomach issues. I typically to not give nutrition advice since it is so personal, but it worked so well I am remiss not to mention it.
Good luck out there. My brother in law will be in the field. His name is Sandy Slocum and he is a nut!
DS
Gabe - detailed, focussed plan. As long as you've gone this far, maybe take a couple of minutes to reflect on what might go wrong (flat, cycle computer on the fritz, lost nutrition, etc.) and think about what you might do if things DON'T go according to plan.
Arm Coolers: I have in the past put them on under my wetsuit, but of late, I scrunch them up and put them on my aerobars, then slide them on after I've dried off a bit. I've got about five different pair, the ones I like best for IM racing are Oomph!
Question: Why the emphasis on carb loading? We can store only about 150 grams of Carbs as glycogen. When that's filled up, you start either using for fuel, or converting it to fat. With a decent taper, your glycogen stores will be totally topped up with no special dietary changes. I'd think you might benefit from "water loading" ... drinking 40 oz a day, or so of 4% sugar/sports drink (diluted gatorade) on Thursday and Friday.
A rule of thumb I've used for estimating IM times from HIM...double and add an hour, split as 3 min swim, 2 min transition, 30 min bike, and 25 min run. That works best for a 5:30 HIM, so for a faster racer, it's double and add a bit less, a slower one, add a bit more. For a 5:00 HIM, it's probably in the range of 10:50-55 for the IM. YMMV, but don't count on it...
Gabe, this is a very detailed plan and I too like your one thing. That and the mental toughness you gained since IMAZ will do you well. 2X what Al said regarding carb loading. I have found that eating a high protein lunch the day before a race does better for me.
I think you said you are wearing a tri-state, if you can put ice under your arm pits and have it stay there it will help greatly in keeping you cool. I stumbled upon this at Vineman a couple of years ago when it was above 90 degrees for the first 2 hours of the run. I did have to slow down some but only a little bit.
I'll definitely have them with me at T1 and make a game day decision whether to put them on during transition. If I don't put them on, I'll put them in my pocket for later on the bike or on the run. I don't think I could wrestle them on while riding, so I'd have to stop for the 30 seconds it would take to get them on.
On the run, I tried sticking ice under the arm coolers on my wrists. It was tough to get the ice in there and I dropped a few pieces, but once I managed to get ice in there it made me almost feel cold, so I'll probably do this at Boulder.
On thing that was a disappointment was Coach P's run saver bag leaked heavily. It looks like the sealant on the seam is coming off. I mostly had it in my back pocket and ended up with a soaked ass that probably would have led to chaffing on race day. I'll have to experiment with putting a sandwich bag inside of the run saver to see if that improves the water tight integrity. Otherwise, I'll just use a go-bag. It sucked when I pulled it out to pour ice cold water on my head and there was none because it was all down my backside.
Thanks, Doug! My Dad reminds me that there is going to be a day when I can't do this crazy, stoopid shit -- but that isn't today. I should enjoy it while I can.
Smiling definitely works for me. Most races, towards the end, someone usually says something like, "look, that guy is actually smiling." I always get a kick out of it. I do the same thing you did. I chat with other races, joke with volunteers, sing out loud, recite my One Thing -- I probably seem like a nut. It keeps me out of my head.
I usually keep a couple Advil in the pouch on my run belt. It has saved a few of my races. During the Antelope Island 50k, I felt completely done around mile 20 after running down a mountain. I took a couple Advil and felt absolutely great until the end. There are people that have strong feelings about taking analgesics during races, so I usually skip over that in my race plans/reports. When I met Meredith Kesler at IMAZ, she said she takes Advil on the run, so I decided to have some with me in races going forward.
For me, Coke is like rocket fuel. I don't drink much soda, so it give me a huge jolt. I use it as the reward to get me to mile 18.
I'll say, "Doug says Hi!" if I run into your brother-in-law.
Great advice from the Master! I kind of expect things won't go according to plan, since they haven't for a single race this year.
It's been over a year since I've had to change a tire, so I put a new set on my bike yesterday. I hate doing it because Conti GP4000ii are a bitch to get on FLOs. But I wanted to make sure I had the practice in case I have to do it on race day. I've been lucky and never had a flat during a race, but it's got to happen some day.
For me, 500g is not really carb loading. This is mostly to remind myself to eat and drink enough. I've had races where I got so caught up in the admin that I forgot to eat and drink, ending up hungry and dehydrated on race morning I usually eat somewhere between 400-600g carbs per day. I started last year after reading Matt Fitzgerald's Racing Weight. I thought I'd balloon up but my weight has been steady. However, I'm not convinced that all this grain and sugar is a recipe for long-term health. I'm planning to experiment with the fat-adapted diet that a lot of ultrarunners have had success with. But I'm riding the grain and sugar roller coaster to Boulder -- can't get off now.
That sounds like a good rule of thumb. For me, the challenge is that I don't feel like I've had a "good" HIM this year that is representative of what I can do. I showed up at Boulder 70.3 exhausted because I had to make a last minute business trip on race week, and then got punched in the face by the heat on the run. With the weather forecast looking like it could be hot, I'll have to avoid being too attached to any time target. Any day you're crossing the finish line of an Ironman is a damn fine day.
Thanks, Mark! Like I mentioned above, there is a good chance this will be my last race where I commit carbocide, as I plan to try a the lower-carb, fat-adapted approach that is big in the ultrarunning community, such as Zach Bitter setting the world record for a 100 mile run on a low-carb diet. But it's what I've gotten used to, so I'm going to roll with it for one last race.
That's genius sticking ice under your armpits! I'll definitely try it at Boulder.
Will do! Utah has served up brutal training conditions the last two months. I can't remember that last ride I did where it wasn't above 90F and that didn't somehow have headwinds most of the way. I feel ready for whatever crazy-ass conditions Boulder throws at me.
Gabe - Very nicely detailed race plan. A couple random thoughts/comments. Regarding your question about pumps in transition. I've done it both ways where in 2014 I just grabbed a pump from someone and pumped my tires and last year I brought a pump with me to transition. This year I'm not planning on bringing a pump. Transition is open for almost 2 hours so I feel like I have plenty of time to pump my tires and go about my transition business and still have time left over. But, I like to get transition as early as possible so i'm not rushing around last minute.
A few key points about the bike.....Within the first 2 miles you will go under the diagonal highway and it's on a narrow twisty bike path. With it being so early on in the bike for sure it will be a cluster, my point being be careful and just make it through in one piece. Next up you have 2 of the bigger climbs happening in the first 20 miles. The first goes up mineral/52nd and the 2nd climb is going up Lookout. People will be crushing these climbs, so just let them have fun and you'll see them again later. The other key to having a solid bike split is having enough juice in your legs for the last 30 miles. On the 2nd loop after you climb up nelson road and make a right on 36th, it's a flat and fast ride to the finish, but you need to have enough left in your legs to take advantage of the speed available. People that pushed it early will have a long hot ride back to the finish. Don't be ricky racer in the early part of the ride. Coming to the bike dismount you will have plenty of time to get your feet out of your shoes after making the right on Arapahoe.
The run is tough...No getting around that. You'll start on a gradual downhill in the shade with screaming crowds, so don't let that take you off your game. Keep in check during those first 3-4 miles. It's going to get harder.
I think you are well prepared for the heat and the forecast looks like sunny and mid 80's, but sunny in Colorado can be draining even if the actual temps aren't all that hot so be sure to keep up on your drinking on the bike and the early miles of the run. Any other questions let me know. I'm heading up on Thursday so let me know when you plan on heading to registration. I think you're very well setup to have a great race, Gabe!
It cast whether I'll be able to race IM Boulder this week into doubt -- I'll need to make my go/no-go decision by tomorrow. Fortunately, I bought the insurance for my registration and got a condo that is refundable, so there is not a financial component to the decision. I may have to travel to California this week, depending upon when I can organize his service. Most likely it would be next week. But either way this will be a busy week with organizing the service and dealing with his will.
While everything is still raw, I'm leaning towards not doing IM Boulder. There will be other races. Dealing with recovering from an IM during an emotionally taxing time seems overwhelming. On the other hand, I'd have a hellueva One Thing.
I'd welcome input from the EN team. Have you raced under similar circumstances? What do you recommend?I haven't raced under those conditions, but I did lose my mom earlier this year and I had to take care of all those things as well so I can speak to them. It will literally take many weeks to get things sorted out with the estate. Depending on where family and friends are, it might take a week or more to get them together for a service. We actually elected to wait two weeks for my mom's service so more people could get there.
So, you could just decide that you will be too preoccupied to race, which is totally understandable, or you could set a date in the future for your uncle's service, let everyone know the date and then race your heart out and use your uncle's death as a whip and a reminder that you may never have the chance to race again. Talk it over with your family and then go for a walk or run and see what feels best to you. You're the only one who can answer the question and the answer is probably already within you.
Gabe, I'm sorry to hear this. I don't know if I can offer any advice, but I can share a similar experience from 15 years ago. In July, 2002, as I was tapering (in WA state) for Lake Placid, I got a call from my sister in California that our 86 y/o mother had fallen and broken her hip. Now my mom was mentally sharp as a tack, but physically, she'd already gone through 7 or 8 lives - she had survived a radical neck dissection for tongue cancer, a stroke, heart disease and failure, hypertension, and one hip replacement already. At her age, there was a good chance that she would never leave the hospital, no matter what they did. So I immediately flew to CA, and took an emotional assessment of myself, my mom, and my sister. After about 24-48 hours, I concluded that I had to skip the race. No insurance of any kind, so, Poof, there went the race fee, the plane ticket, the week-long motel charge. I did have Ironman Canada scheduled in 4 weeks, but I think I would have made the same decision no matter what.
My mom ended up having the hip replaced, spent 3 months in the ICU recovering, and then another 6 in a re-hab facility, going on for another 3 years before a peaceful ending @ 89. In retrospect, I know I made the right decision, primarily to be able to provide support for my sister and mother - they are very capable people, but as a trio, we did better than any one or two of us would have. My conclusion: you can honor your uncle in many different ways, but the key to your decision should rest with the needs of the living, and your on-going relationship with them.
Condolences to you and your family on your loss.
as I wrote on the Dashboard. I lost my dad to a sudden heart attack a week before the 1997 NYC Marathon. Many people were surprised that I was still doing it, I simply viewed it as something he'd have wanted me to do. The race cleared my head and the finish was quite emotional for me (no dry eyes to be had), but it also was one of my most memorable.
Do what feels right. I can guarantee you that if you choose to race, you will need to deal with your emotions in a different way throughout this race. Can also be assured that crossing the finish will be a long remembered moment for you.
I will be in Boulder if you want to chat at all on Saturday.
I went back and re-read your race plan and was reminded of your original "One Thing". I don't know if this uncle is on your Dad's side or your Mom's side, or how close they might have been to each other, but regardless, it seems to me that this event has piled quite a bit more responsibility and weight onto your shoulders to deal with. You will know best how you personally deal with, process, and handle that kind of stress. For some, racing would give them a nice long day to sort through thoughts without other distractions while also giving them a way to "race for" their loved one as a way of honoring them. For others, racing just adds more stress to the pile, sounds like a good idea, but really just becomes more "to dos" that need to be done. I'm pretty sure I'd be in that second group and would find more comfort stepping away from the race (at least for this weekend) and focusing on my family and their needs. Take a walk, ponder it all, and consider which path the Gabe 5 or 10 years from now would want you to take.
Hugs.
I think you got some incredible advice here from your teammates. I have never raised under such conditions but I have always understood that racing is not the most important thing in my life. There will always be another IM.
I agree with both Al and Nemo – the needs of the living will define what has to be done, and only you will be able to make the right decision (because what you decide is the right one).
Please let us know how we can help.
~ Coach P and Admin Team
Hey Gabe
So sorry to hear about your uncle, a tough decision for sure. What would your uncle want you to do? Would your family understand that you racing (or not) would be an act in line with what your uncle would want for you?
I spent the better part of today notify and commiserating with family. My uncle was always a larger-than-life figure for me growing up, and all those memories came flooding back. He was a big supporter as I got more involved in endurance sports and always wanted to hear the tale from my latest race.
We didn't have "the talk" about his final arrangement because I think we both thought he had more time. When I wasn't talking with family, I went through his estate planning details today and realized there are significant gaps that probably mean I need to travel to California this week.
My wife and I are going to sit down tonight an make the go/no-go decision for Boulder. There is part of me that feels like the angel Scott talked about would make me unstoppable, although probably with lots of tears. But I have to balance with the needs of the living like Al said.
Either way, I love that EN has been so supportive and made me believe I could do things like IMs and ultras that I thought I could never do, and that you'll support whatever crazy adventures I come up with in the future. Thank you from the bottom of my heart!
I cancelled my reservation on AirBnB, so there is a great place available on Pearl St. It's walking distance to the finish. Snap it up if you're looking for accommodations:
https://www.airbnb.com/rooms/10085159
Life is what happens when you're busy making other plans - John Lennon
Take care Gabe. I'll be thinking of you.