Clark Mitchell IMAZ 2016 RR
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2016 IMAZ Race Report
Thank You:
To my wife and family. Your tolerance of my crazy schedule and your unwavering support mean the world to me. I could not do this without you.
To the entire IMAZ group, you all are amazing, hard working, inspiring people and I’m so happy to be able to train and race with you.
To KMF, Mike Roberts, David Richmond, Tim Cronk and the rest of the WSM’s. Each of you provided meaningful, actionable feedback about specific details of my training and planning. That feedback was invaluable and without it I would not have had the day I did.
To the coaches and Mariah, your support during the build and especially in Tempe on race day was fantastic!
Background:
IMAZ was my A+ race this season
I did some cool stuff this year, but the only triathlons I did were a local HIM and IMAZ
I’m measurably more fit this year versus last and my expectations were high
To really achieve my goals, I was going to need to show improvement across all three disciplines
Race Day
Swim: Goal 1:18-1:20 Actual 1:18:31 (PR by 1 second)
I lined up about halfway between the 1:10 and 1:20 signs, hoping to be able to draft off some of the faster (than me) swimmers. The gun went off and the throng started to work it’s way towards the stairs. It was cloudy and overcast, so I was super happy I decided to go with the clear goggles. Last year I wore the tinted goggles and I was basically blind for the first 30 minutes of the swim. Of course if you look at my swim track, it looks like I was blind this year too. I was in clear water much of the way out. I stayed off to the right of the main group, a little closer to the shore. I thought I was sighting pretty well, but the swim track doesn’t support that. Regardless, I made it to the turn feeling pretty well. On the way back I took a line closer to the course markers. I focused on form, trying to count my strokes and maintain a nice steady rhythm. I felt pretty good coming back until my calves started to cramp up. Nothing serious, but enough that I had to flex my feet several times on the return. I checked my watch on the stairs and was happy to see 1:18 which was at the low end of my goals.
T1: Goal Under 5:00 Actual 4:25 (PR by 50 seconds)
After the discussion in the forum about my T1 plan, I decided to change course and run through T1. I ran to a wet suit stripper, dropped to the ground and he snapped the wet suit off of me in one quick tug. I hopped up, grabbed the suit and started off running toward my bag. I saw my wife as I ran down the chute, waved and said hi babe as I ran by. Just a couple of seconds later I felt my back pocket looking for the Quarq Collector and my pocket was empty. Shoot, the Collector was probably laying on the ground at the wet suit strippers. I guess that’s what happens when you try something new on race day. I quickly did the T1 thing and made my way to my bike. At the mount line my new flying mount (first ever in a race) went just as I had practiced it. Boy, that move takes some commitment and trust.
Bike: Goal 5:15 - 5:25 Actual 5:23:33 (PR by 12:56)
I settled into the bike, got my feet into my shoes and started to work my nutrition. My heart rate was pretty elevated, but that was expected and I figured it would start to drop as the day went on. The wind seemed helpful early on and the 5-mile splits ticked off. As I turned onto the Beeline the winds went from helpful to hurtful and I slowed noticeably. It was nothing like 2014, but still noticeable until I hit the turn. Of course at the turn the winds became helpful and I was able to push 30+ for much of the downhill! I finished the first lap well under my goal watts but only slightly over my goal time so I was pretty happy.
On the second lap I tried, unsuccessfully, to push my watts up to my goal. My HR continued to drop through lap 2 but I just could not find any more watts. I kept working my nutrition according to plan.
The third lap was much the same except the winds seemed to shift slightly. It felt a little easier on the out and a little harder on the return. Overall I felt like the wind was a wash, a non-issue, which was great.
Coming down the final straight I pulled my feet out of my shoes, stopped and saved my garmin ride and I started mentally rehearsing T2.
NP - 170
VI - 1.024
IF - 0.64
TSS - 221
Not at all the watts or IF I was looking for, but that TSS certainly setup the potential for a strong run. I’m not sure how I managed that time on so few watts, but I’ll take it!
T2: Goal Under 2:00 Actual 1:31 (Fastest in AG and PR by 30 seconds)
Someone took my bike and I ran off to find my bag. I grabbed the bag and ran up to a volunteer and I asked her if she would put my stuff into the bag for me. As I dumped the bag, she said, “here, let me get you a chair.” I laughed and said, no thanks, I’m out of here, thanks so much for putting my stuff into the bag for me.
Run: Goal 3:50 - 3:55 Actual 3:49:18 (PR by 7:00)
Ugh, just ugh. I’m not sure if I found the bottom of the well, but certainly I dug deeper than I ever have before.
Some of the highlights:
Running with Bruce for a while out of T2.
Seeing Robin at his mile 3 and my mile 1.
Cronk - All over the place, but especially at my mile 4 where he reminded me “it’s all mental”.
Getting passed by FP! I don’t remember where exactly but we chatted for a second and then he passed me by and never looked back!
Passing Betsy in my mile 22.
Realizing that a 3:49 was possible and trying to hold the line.
Passing Robin in my mile 24
Seeing my wife and niece at the final corner before the finish chute!
Crossing the line and hearing “You are an Ironman”!
Goals: 1:20:xx, 5:00, 5:25:xx, 2:00, 3:55:xx = 10:47:xx
Stretch Goals: 1:18:xx, 5:00, 5:15:xx, 2:00, 3:50:xx = 10:30:xx
Actual: 1:18:33, 4:25, 5:23:33, 1:31, 3:49:18 = 10:37:18 which is a 25 minute PR
In my race plan I proposed both regular and stretch goals that represented meaningful improvement across each discipline because I knew that was the only way I could get to the overall result that I wanted. I also knew that execution would be key. I’m not sure what to say other than I’m super happy with the day and the result.
Aftermath:
I don’t know if this means anything, but I’m more sore than I’ve ever been after an IronMan. A lot more.
Two things from the awards ceremony stuck with me. The first is what Lionel Sanders had to say about his race - he had convinced himself that a 7:48 was enough but that after seeing his wife, somehow he found another gear at mile 24 and finished with two six minute miles to take the world record. And second, hearing Meredith Kessler say that she’s still looking for the perfect IronMan after 59(?) attempts.
What’s Next:
Take some time off and get ready for JOS.
Swim during the off season so that I don’t give away all of the swim fitness I’ve finally built up.
Hopefully I’m going to snowboard like a madman all winter.
I’m really looking forward to BRP Camp in April.
IMMT 2017
Comments
Clark,
What a fantastic race you had. So happy for you. You should be really proud because I know you've worked hard for this. When we chatted at Steelhead last year, you were already focusing on ways to get faster. When I saw that 3:49 run and 10:37 OA materialize on Sunday, I was super psyched. Although I would be lying if I didn't say I'm most proud of those transitions. Because courses and conditions vary so drastically, split and finish times are often misleading. The true measure of how you compared to your peers was the 16/206 you finished in your AG. Well inside the top 10% - big leagues!
I also really like how you played the role of AG Stalker and Dream-Killer: exited the water in 67th, left T1 in 55th, got off the bike in 31st, exited T2 in 28th, and then passed (and dream-stomped) another 12 on your way to the finish line. Very well done. Now just imagine if you had exited the water in 10th.
MR
Bike starting HR was high; all the zone 4 time was in those early miles; HR stayed above average until about 50 miles in; power stayed consistent; HR was much lower in the second half but again with consistent power. To me this proves Tim's theory, and it totally worked for you. I'd be interested to hear how your RPE felt throughout the ride.
And then on the run your splits were incredibly consistent: https://www.strava.com/activities/781682205/laps
Run HR was steady and below the bike average HR for most splits. That shows an outstanding level of fitness and run strength. Very nice Clark!!!
@ Clark....awesome race! Congrats on the HUGE PR. Improvements across the board, and those transitions. They were in the same zip code as the pros. I have nothing to add in terms of suggestions. You just simply nailed it.
I am glad we had a chance to talk at the EN dinner, and run together coming out of T2. You looked like you were out for an EZ jog but it was too fast for me. Wish I could have stayed with you and talked some more, but that would have been bad news for me later in the race. Again,congrats on a great race.
Time to rest and enjoy the accomplishment !
Very, very impressive OF performance. Go shred yourself silly the next few months.
"I don’t know if this means anything, but I’m more sore than I’ve ever been after an IronMan." ... Uh, yeah - it means you just ran a 7 minute PR in the marathon!
As Mike implies, "You can't win the race in the swim, but you can lose it." Next stop is the podium for you, after you build on that swim fitness you're going to roll over this winter.
Mike, as a slow swim and a stronger runner I usually do make my way up in the standings across each discipline. I had not looked at the details yet, so thanks for sharing them. My evolution has reached the point where I can no longer ignore my weak swim. I'll be posting video in the swim critique forum here shortly.
Paul, my RPE felt pretty consistent, and FWIW consistently higher than my NP ended up.
Tim, yes, the TSS was low but I think I can fix that. I'm ready for a break, but this round seems to have lit the fire more than I would have expected, so I'm really looking forward to next year.
Thanks again guys, I do really appreciate it.
Congratulations on your great race. The transitions, the PRs, the awesome finish. You were such a leader throughout our IM build up and your determination shows.
I remember you passing on the run, making it seem effortless.
And I can't thank you enough for your help Saturday night. The true sign of leader for sure.
Enjoy your time off and cross training in the snow. You will be missed on the IMAZ team in 2017!
Clark,
I remember racing IMAZ in 2014 with you, Bruce and Betsy. I have very fond memories of meeting and racing with you guys!
The bonds created at such venues seem to be eternal. I very much enjoyed watching you shred the course this year and set all of those HUGE PRs! While I wasn't surprised, I am very motivated by what you continue to accomplish with your improvements.
Landing within 10% of AG as MR points out, in and IM event, is not an accident. It is a testament to what you are capable of!
My two cents for your eventual KQ is to improve the swim, perform race rehearsals with the full swim before the long bike whenever possible, push your Bike race rehearsals (like Cronk shows us) to .77 or higher if possible and don't be afraid to run that bike TSS closer to the 285 mark. I think you will give up very little on your run by doing so and gain much more on the bike leg given it is 50% of your race day. You have the mental capacity to get that done!
Pulling 90 seconds off of your T1 time is gonna have to happen as well for KQ.
I believe racing different venues, different course, etc will make you stronger as well.
Sincere congratulations Ironman!
SS
Shaughn - Yes, I remember '14 with you and Scott and Al and Betsy. That was a tough year and you all taught me a lot about what it takes to excel in this sport. Thanks for the kind words and encouragement, you are spot on in the areas of opportunity. Watching your huge and consistent effort is a great motivation. I look forward to training and racing with you next year at IMMT.
Nothing to add but congratulations!!!