SS IMWI Race Summary
A very, very good day. Fantastic weather, challenging course, incredible team mojo and support, EN staff onsite (Coach R and Mariah) nailing the 4 keys and every other aspect of the race weekend, I was healthy, not injured and my fitness level was very good,........... I mean, how many things can a person have going for you as you head into an IM race weekend? Will be very difficult to match those conditions for a future race.
Let me start with my goals for 2016:
- Upgrade my aging equipment: New Bike, new wetsuit, new bike computer, new bike shoes, New bike travel bags, Normatec recovery boots and the list goes on..........
- Improve the swim and build durability on the swim that would manifest in the run.
- Improve run durability, run the entire marathon and negative split on IM race day.
Note that I did not mention the bike fitness. I planned to do all the bike wkos (and I did) but to focus on the above as those were my weaknesses.
Goals for race day where to swim 1:16 - 1:19, 7-10 mins T1, 5:45 bike on a .71 IF and >290 TSS, 5 min or less T2, Run 4:10
Reality: Swim 1:16 (PR), T1- 7:50, Bike 6:03 w/ 5:49 moving time on .74 IF and 326 TSS, T2 - 5:34 (cramping) Run 4:22
Below is a historical of my 7 140.6 races:
Race morning, Ed Croucher and I left the apt at 5:15 and walked over to the Bike section to set up everything.
Once we finished, used the bathrooms and found the team we began to wait around when a message was sent to us from Scott Dinohfer that bib 544 back tire blew in transition area. It was my bike. Scott saved me 8 minutes or so right there on my race day. I went up, fixed the issue and came back down in time for the team pic.
Swim - 1:16 - swam buoy to buoy the straightest ever! Kept running into people and have to find a way through them or around them constantly. Kept focusing on strokes, form, and rhythm.......I felt like I had been out there for 90+ minutes and was surprised to see the time when I exited.....off to a good start.
T1 7:50 - jogged lightly up the helix on the inside, found a nice volunteer, asked him to open my bagged, took out the helmet, shoes, glasses and asked him to replace with my wetsuit then jogged to bike. I spent a minute at the bike putting on a EN jacket give I was acclimated for Dallas TX.
.....and I was off trying to focus on getting the HR down to 120, eating, drinking a full bottle on the first mile and settling in.
Things went fine, maybe I was being a little too conservative but my goal for the day was really just to run well for this race given my last two IM were less than par in that area. At mile 20 I began to slightly increase my focus on driving watts. At mile 30 I was having fun, I saw Trish Marshall on the course, a nice unexpected chat/boost. Then is happened as I was mentally going over my Barlow tactics, all of a sudden the chain locked and no peddling was possible. Felt like someone through a stick in the drive terrain. So, I stopped the bike, got off, looked at the derailluer, jiggled somethings around for a while and then it worked. I had no idea what I had done to fix it but the chain was moving so I hopped back on only to find it lock up again....at this point fears and frustration of a possible DNF came into my head while cyclist continued to pass me....I was getting pissed off....."calm down and solve the problem" were the next thoughts into my head.
I pulled over and pulled the back wheel off. As the back wheel came out, the entire cassette exploded across the road, and a new fuse of anger had been lit followed by a major WTF moment......
During this time more and more cyclists continued to pass me and to add to the fun, a Sheriff walks over and asked if I could quickly get all my stuff and move across the intersection so that he could get ready to let some traffic through. Now keep in mind, I had not practiced any of this scenario in my training/race rehearsals......
I grab all the parts, the wheel, the bike, and hobble across the intersection. The motorists, police officers and cyclists alike must have been thinking something like "what is this idiot even doing in a race like this with his bike all over the road and in pieces??"
After beginning to breathe again, I reassembled the back wheel, hand tightened the cassette and everything worked correctly. I was off again losing ~15 minutes of quality bike time. My recorded moving time is off because I had to move the bike around walking and fixing it so much that it did stop the clock correctly.
Bike stats by lap here:
Lap 3 contains the mechanical failure, Lap 5 contains a quick Special needs stop for another bottle. VI at 1.12 is ugly and yes I include zeros, other than that I was aero and pushing the IF the rest of the way in with my HR holding given the cooler temps. Disappointing to me to push a .74 IF and 326 TSS to only record a 6:03 bike time (my worst time ever.) But life must move forward. I rode with Pat Ward the last 10 miles which was very good for me considering where I had been for much of my bike leg. At mile 110, I began to pull back and prepare for T2 and the run. I had peed 4 times on the bike given the lower temps and my focus on nutrition.
Rolling into T2 and dismounting, my legs locked up and I could not move. Stood there with a volunteer holding my bike while both hamstrings had their way with me. Cost of pushing out of my box on the back half of the bike.
Came into the changing area just in time for another cramp then put on the shoes. T2 was ~5:34 given the leg problems.
I had punched the swim and bike tickets giving me my entry to the run and avoided a DNF issue on the bike but incurring an ugly bike time. During the first 6 miles of the run I was determined to keep the HR between 130 - 135. Several hamstring cramps came and went in those miles driven by nothing more than the push on the last half of the bike. Each time I would bend over and stretch the cramp until it passed then restart. At mile 7 I was able to push faster, cramps were coming less frequently and I was focused on the next 6 mile block keep the HR between 135 - 140.
Just before halfway I met Mariah on the course and tried to unsuccessfully hide my focused demeanor.....she doesn't know it, but she was a huge boost of mojo for. I saw Ed C., Ed E., Bill, Alan, Connie, Rich, Anna, Ian and others out there during this time, I was stable, in a good place with no stomach issues. I began to refocus for my next 6 mile block and The Line, miles 13 - 18.
I had been taking 2 salt pills every mile from mile 2, 1 cliff shot blok every two miles from mile 8 in and drinking both water and gatorade as I walked 20-25 steps through those aid stations. Lap two began to bear down.
But I was determined, I had all my one things lined up and ready to go, I was waiting for the dark place. I did not care anymore at this point about the bike fiasco and I was not going to have another fiasco on the run. I saw Ed C. and Ed E., Rich and Anna again, they were just kicking ass, sucking it up, and taking names....it was all I needed to pull my weight.....
Mile 18 came, no wall, so I waited to mile 20 then switched to Coke and water. Things became a bit blurry from there on in. I focused on RPE and began ratcheting up the RPE from 20 on in with never really hitting a wall I could not overcome. There was something that happened within mile 23 and I was so focused on ramping the RPE I am not sure what happened but at one point my body made me stop and vomit......was weird but no real issue. Miles 24 and 26 became my fastest run miles of the day. I had pushed the HR ever so slight up, negative split the marathon and hit my primary goal for the race coming off a 326 TSS bike ride.
Best part of the race, without a doubt, is racing with the right people/team. Can't say enough about it and how lucky I am to be able to do this and do it with fantastic people. Crossing the finish line, Coach R was there and just a huge support. I was not as patient in those moments. He asked me if I needed something and how I felt and I replied in a bit of a short response, I feel like I just did a Ironman.........let me say I appreciate these coaches, what they have built and all of you guys and what each of you uniquely bring to the table. Impossible to get this done without it! Only by following the principles of the 4 keys, training plans and wisdom of the veterans on this team was I able to turn a less than optimal day into what I view as a win!! And, as I aways say, remember, no matter what happens, KMF!
Comments
And someday, I hope, I'll figure out what KMF stands for...
btw, Love that at Mile 22ish, you thought I wanted to have a chat... I wasn't stopping for tea and crumpettes!
Look forward to sharing a course with you soon!
Love the report, man. I really don't know why crap like this only seems to happen on race day. Flats, mechanicals, crashes . . . Ironman Gods must want bada$$es like you do be super-tested on race day, as 140.6 just isn't enough. That said, a few years ago on a training ride my chain just locked up. I swear I sat there for 45 minutes trying to figure it out, about to call for a ride, when I took off the back wheel and watched cogs and spacers spill all over the sidewalk. Added "check cassette locking nut" to my list. Wish I had sent you my list a few weeks ago.
You swam with the big boys for the first time - just awesome. And running that well after a 327-TSS ride - simply amazing. I would have been in the gutter by Mile 10.
Rest up, plan out next year, and come back even stronger. In the meantime, I'll continue enjoying the only week of the year ahead of you on the Strava Leaderboard.
MR
Running a marathon after a 327TSS is awesome, kind of like what I did at IMMT.
As MR said, for once we can all be ahead of you on the Strava LB.
So looking fwd to race and meet you next year, im sure its gonna be an awesome training cycle!
Big Guy -
Monster run. Anytime you (a) negative split, (b) slowly ratchet up the RPE/HR, while (c) running at the pace you are capable of on the IM marathon, you have had a successful day, no matter what else transpires.
Add in the swim PR and successful problem solving (no Normann Stadler wheel flinging for KMF Man) on the bike, and it's a day you should be proud of. Great report & photos.
SS - What an amazing Race Report! Great swim PR and negative split run, but I am amazed at how you handled the mechanical. I had heard you had a mechanical, but I never would have imagined your cassette coming apart. Way to keep calm and get everything back together and going again. You are a great example for us all! Congrats!
This was my favorite race I've done and I know that has a lot to do with you being in it. Let's do it again some time...
1. I don't think I will ever forget the 15 seconds or so I spent running beside you. In my head its like that focused smart cartoon character and the yappy annoying little character jumping around it -- Me: "Hey S how do you feel, what happened on the bike, did you calm down, whatcha doin right now, whatcha thinkin, talk to me, talk to me" and You: *stares straight ahead, focused, competing in an IRONMAN thinks to himself*: Gosh I know she's my teammate but durn she is driving me insane right now, say something to get her to go away but let her know I care "I appreciate you being here"...... HEARD YA LOUD AND CLEAR BOSS.... YOU GOT THIS! ----- You're such a gentleman and I swear just typing it Im laughing hysterically. Thank you for putting up with me, and if it helped at all, Im glad.
2. You don't realize how much you taught me, not only about THE BOX but about life in general when I saw you react to the text that came through just before team picture. ANY OTHER PERSON I KNOW I would have seen an instant panic reaction. You were perfect, calm, cool, focused and got it done. Slow is smooth and smooth is fast. You didn't even run back to team picture, I watched you walking calmly down the stairs and even held the door open for people around you. If I am ever in a moment in a race where my normal brain would freak the heck out, I know I will remember that moment and calm down, get it done, focus and KMF. Thank you for that lesson. I see the massive difference at the bike mount line with athletes who just FREAK OUT and have spazz written all over them, but for some reason, it didn't sink in until I saw you in that moment. Well done.
3. Ive said it before and I'll say it again, there is no EN Mojo without you. Thank you for being a leader, thank you for your never ending support of this team. It's an honor to know you.
Congratulations on another finish line with a smile. Can't wait for the next one!
That is a first. I've never heard of such a thing and for that to happen during an Ironman to a guy that's put in so much work and came so prepared is just plain wrong. How do you think this happened? The only thing I can think of (assuming this wasn't the first time you used this cassette) is that it was loose from the get-go and slowly it got loose with the many long hours you put on it, with the timing of when it finally slipped out of range was about as bad as it coudl be. I never check the cassette prior to my races but I will now add a quick check for cassette tightness.
What is no surprise, but still impressive is how you put together a solid day including an incredible negative split run after the huge TSS that resulted from your mechanical.
Way to lead by example SS. You are one of the most vocal supporters here on the team. We are lucky to have you.
Shaughn, This was the third race we shared. This race was truly an adventure. You proved on race day what everyone sees in your workouts. There is no stopping you. When Scott told you your tire had blown, I was nervous for you. You emerged for the team picture focused and ready to go. Just like EE, I was waiting for you to pass me on the bike. When you told me the mechanical issue you had, I was amazed. I would have totally lost it at that point. I saw you a couple of times on the run and that really charged me up. I can't wait to do this again.
That you finished this race is a surprise to... nobody. Straight up, I would have retorted to the sheriff "Ill take a ride in the cruser sir" right back to the Italian joint for a beer and a tiramisu. That you could some how assemble the cassette mid-race and then go another 6 laps on a hand tighten back wheel...I tip my cap to you sir.
That run...damn. Just damn. You are a monster and nailed it with crampy legs! And those quads!!! Damn, just Damn!!!
Rest up, and I can't wait to see what you do at IMMT next year!!!!
Congratulations on another great IM finish! Despite the bike issue you still passed 30 people in your AG! The HR profile and pacing on that run is picture perfect. Unbelievable how you could do that after a 327 TSS ride and blow by another 23 people in your AG!
I loved coming in to read your report and seeing all of the responses from our teammates. It’s proof of how much impact you have here and how you drive every single one of us to work harder, encourage each other more and be better athletes. Thanks for all that you do for this team. I hope you take a good recovery period and relax/have fun for a few weeks. I’m really looking forward to training and racing with you heading towards MT next year!
SS,
At the risk of repeating what everyone says and think, you are an incredible ironman. We only met a few times but you earned my respect and admiration the first time I met you on the training course (you got out of the training group to introduce yourself and get me "in".). With aging and gaining maturity, we are able to see and appreciate in others what we recognize as great personality traits, what we wish we could replicate and you appear to possess them all. Specific to ironman, if there's ONE book about what ironman and ironman athletes are about, you have to be in every chapters. Man, you even puked and kept going for your negative split!!!!!
I bow to you.
Most sincerely,
your dedication to this race is truly inspiration and like nothing I've ever witnessed. I follow you on Strava and thru the forums and it's all there, man..every single workout. Hot AF in Dallas?? Who cares- you got it in!! Whatever it took, you got it in....That's Ironman to me. You did all your homework and it shows on the run! I'm sorry we never got an opportunity to chat in Mad-Town, but I was cheering you on the whole way (even after my early exit from the race!). Cheers and congratulations...and please continue to lead by example--you clearly have a knack for it!
Special mention on a fantastic run...impressive to see how you can kick it into gear at the end...shows you knew what you were doing. Maybe something to think about regarding the cramping is the nutrition. You mentioned all went well however perhaps something you could tweak for next time. Races in cooler weather are always a bit more tricky to make sure nutrition stays in check...perhaps you had to much...or to little. Just something to ponder as you look back.
Appreciate all of the support you give the team as well through the year...enjoy your success and looking forward to hearing what 2017 has in store for you.
SS - Congrat's on a great race in spite of the mechanical! Neg split run, WHAT! Thanks for your leadership on the Forums and your mojo on the course!
It was truly an honor to meet you in WI. Your reputation of being a leader as well as tri-animal held true in WI. I love your chart and all the progress you have made over the years. I can't even fathom having to go through that stuff on the bike. I always say (I am not terribly religious) but God gave us that awesome weather on race day which meant he was going to throw in something challenging to offset it. You certainly held it together to produce an incredible day, many congrats to you! Thank you for the continued support and cheers, it means a lot coming from a veteran like you!
What a special thread from so many amazing people!
To be brutally frank, I do a lot of things I learned from both Al and Tim in terms of work ethic, following up your words with actions, how you treat people, and supporting others......once you learn things like that from such leaders, the only way to really pay it back is to pay it forward.........
But it doesn't stop there, my secret sauce comes from the daily posts I trade with all of you when I see how each of you manage your daily family / work burdens then layer on top of that some crazy run, bike or swim for the day.......often times I am walking away, shaking my head and finding no excuses as I head out for my wko......
Thank you, each of you for taking time out or your busy schedule to read my report and generously/kindly comment. Please reach out to me if there is anything I can add/give back along the way....
KMF all!!
SS
I am so glad that we finally had the chance to meet and race together! After so many motivational back and forths via Strava etc, to have a chance to chat with an EN legend exceeded my expectations! While I know you didn't have the day you deserved, your incredible character was on full display with how you handled the adversity and with the humble way you just KMF... Very impressive and inspiring. I really hope our paths cross again in the near future as you are on my short list of celebrities in the world I'd like to have a beer with...