Tallo 2016 Kona Race Report
This one will be different. Cautions:
-not written in a cheery voice. I’m actually a positive guy and have penned many many RRs that talk about the joy, celebration, comradery, team mojo and accomplishment in racing, but this rr will read a bit harsh … and honest. Please don’t think I’m denigrating the general accomplishment of finishing a tri – it’s just my measure for this particular race. My rr, my tone.
-when I say “fast” I mean “fast for me” but not anywhere close to real-world objective “fast.”
-salty language!
This was my 4th race in Kona. It was a business trip: I have a goal of a sub-10 in that race, and set that out here, here, here and here. If you were to start to string together my posts since about 2013, you’ll see the goal dates back probably 1000 days or so. If you wanted to hack my life and steal my identity at any time between 2013 and October 2016, it wouldn’t be hard - most of my passwords keyed off of that in one way or another. On the ground, I didn’t mind having tunnel vision and potentially missing out on the magic of the week. I’ve enjoyed it other years, and this was about Closing.
It might sound rough, but I knew that a result one tick over 10:00:00 would be failure to achieve my goal. My race this year was a 10:29 something.
I’m fully accountable to myself, and in my plans I’m not coy about what I am working towards. But in the spirit of accountability to my plans and statements, I acknowledge that the fitness just wasn’t there this year. Although my race respected my training self, it turns out my training self wasn’t up to the task.
The execution went as planned. My swim plan was a 1:05, and I exited at something like 1:04:50. The bike expectation was 5:15, and race day was 5:17-something, keying off an on-course race rehearsal of 5:18. See my race plan: executed per wattage and effort specs, no drama.
The run is where it didn’t happen. Although it was a negative split, with no slowing down, the whole thing was just a slower pace than expected. It would be very easy to say the conditions, or the accumulated fatigue, or Mdme Pele conspired against my run, or that I totally shit the bed on execution, but the reality is it was a surprise outcome, 10 months in the making. I got my KQ 13 months in advance of the race, but OS and 2016 season training were hard, challenging, and more frustrating than the past. I didn’t lose weight where I used to. It was only in the last weeks of training that I got to race-body composition, and I think these were vanity pounds instead of functional pounds. Early in the year, my EP, LT and v02 paces on the treadmill were not where they used to be. I kept pushing. Once I started running outside, my LT paces were not at my year-over-year benchmarks, and to manage the stress and frustration that sub-par paces were creating, I focussed more on HR and rpe than past years. And kept pushing. Once inseason came, long runs – which are my best crucible around run fitness – were coming in two to three miles slower over similar benchmark workouts in the past.
Come race day, it shouldn’t have been surprising that I was just not going fast. Still, I had been hoping for some kind of race day magic – I had been self-talking myself through the prep by remembering that in 2015, I had a series of slow training runs and a sub-par execution in the run mid-summer at IM Canada, but somehow pulled together a good run a month later to KQ in Muskoka. From the easy paces in the first 6, to the middle, to the last 6, I was slower than normal.
So, I didn’t get the race that I wanted, but instead, had the one I deserved. I know I’m capable of training to a 3:33 on the course (and could kill myself to get a 3:30 if it were in reach on the day), and my run time was a 3:59 something in the end.
…
The new goal is the old goal: I want to have a sub-10 Kona finish. Someone might say “you’ve been 10;50, 10;20, 10:08 and 10:30 … in light of the evidence, have you considered rethinking your goal?” Oh, Fuck no. The only thing I’ve learned is it’s a very hard thing to achieve, and chasing something hard is what I need to be doing to keep it interesting. (Considering that it’s that same thing that makes getting to Kona so interesting for most people – it represents something that is difficult to achieve – so this isn’t so strange.) I have to swallow that this is going to come with disappointments (see my rr from 2013) and my IM racing, for the time being, isn’t going to be hugs, Anything is Possible, and basking in the accomplishment of just getting to the starting line. It’s about a result. You might think this is a little unhealthy, or that it loses sight of the bigger reason we race. But it’s certainly what animates me, keeps it interesting, and pushes me to be very honest in how I am carrying out my training.
So the sun rose the next day, there wasn’t an epic battle of good versus evil on the Queen K, and life has gone on after I got on the plane home. I’m taking a triathlon diet for a longer-than normal stretch to get my head a bit more right and take a very deep physical recovery in hopes to achieve some longer-term growth (I might even stand down from EN for a few months for the first time in 10 years!). In 2017, I would like to race Canada (or Vineman) as Plan A, or CdA (or Mt Tremblant) as Plan B qualifying races. Training will emphasize consistency and patience. I’ll test, validate and probably keep on most of the same gear, take and test minor position changes, will have lots rattling around my brain about micro-tweaks to make, will have difficult discussions about nutrition to action with a dietician or other professional, but will otherwise keep clawing my way forward to the goal.
Comments
Good honest reflection, Dave. I would expect nothing less from someone with your experience. It sounds like you identified the fact that sub par run training manifested itself on race day, but do you have any thoughts around what caused your run training to be off. Is it accumulated fatigue from many years of Ironman training and racing or was there some kind of triggering event such as an injury or is it just a by product of getting older. I think your plan to take a physical and mental break makes a lot of sense. You are one of the most cerebral athletes I have ever met and I have no doubt you will get to the root cause and come back stronger and more focused than ever. On a personal note I enjoyed the time we spent together catching up and chatting about the race. Know that I incorporated much of your written and verbal input into my race day plan. All the best and look forward to watching you reload and go sub 10.
First...it was great meeting you on race day. Enjoyed our chat before check in and really appreciate the mojo you gave me out on the course.
I like your approach and the tone of your RR. Absolutely no reason you can't be positive but also hold yourself accountable to a high standard and disappointed when you don't achieve it. Nothing unhealthy about your approach at all.
Recognizing everyone is different here are a few thoughts/questions:
You'll get there. With your focus, experience, and skill it will come together. It has taken longer than you wanted but that will make it sweeter when it arrives. You make no excuses. You are hungry. You are a fucking shark!
"Ah, but a man's reach should exceed his grasp, or what's a heaven for?"
"I’m taking a triathlon diet for a longer-than normal stretch to get my head a bit more right and take a very deep physical recovery in hopes to achieve some longer-term growth (I might even stand down from EN for a few months for the first time in 10 years!)." I think this is a good first step, including the hiatus (NOT departure) from EN. And know that your are welcome @ our early June mountain training camp to start off that Whistler or Santa Rosa prep phase.
Thanks for the RR. This one spoke to me personally. It is penned in my natural inner voice. Most of the time that voice results in a failure to enjoy the journey and often my interpretation. But it is what it is, and it works for many. We all have our own reality, better to embrace it.
"Deserves got nuthin to do with it" - W. Munny. You earned this result. Subtle difference that.
I hope you don't go to far for too long.
Dave, Sometimes when we want something so bad it blocks us from achieving our goals. I feel it was that way for me. I always wanted to go to Kona and had pretty much given up after my DNF at Tahoe. It took me 3 years to come back to IM. I did Mt. Tremblant with some friends and to have fun and just have a good race. I had a time goal that was pretty broad, but no expectations other than to finish. I did finish...in 1st. I feel the race came to me. I just enjoyed it. I finally made it to Kona! I'm glad you are taking a step back to chill a bit. You will come back a stronger athlete!
Dave,
I've followed your dedication and training for years beginning with your quest to qualify. I'm sure if there a way to get sub 10 you'll find it. I'd agree with the down time being a good thing as you have typically spun the next season rather quickly if I recall correctly. I also appreciate your candor and putting up the RR. I've failed in this regard several times by not putting up the reports post race especially when I've been disappointed.
To add to a couple thoughts:
With the early qualification, 13 months out perhaps the effects of racing for qualification were not there. That is the mental push of training for a big race was too far out there you did not need to ramp up to those previous year targets earlier in the season. Some also mention the boost they get in fitness when stacking in IM races, not sure what effect this has on your training and in particular your IM run at the 2nd race of the season. I know you are very diligent with you season planning and race choices so not sure the latter is a factor.
Perhaps an early season OLY or two might spice up the training and push your top end speed a little. Maybe along with Coach Rich you guys can put together a season plan with a couple short course races. This might not leave a back up IM though and is definitely a risk.
Enjoy the break and I'm looking forward to following your continued quest for sub 10 at Kona.
thanks for sharing.
nice to touch base a bit in kona.
Cozumel ?
so maybe see you next year.
as below, consider taking some good downtime.