Bruce Thompson 2016 IMAZ Race Report
Sub 11 Hours with a Negative Split Marathon
Summary: I’m very satisfied with this race. I set a PR of 10:53:49, sustained no injuries, and ran my first ever negative split marathon in an IM. Except for pushing a bit harder on the last 20 miles of the bike, I don’t know what I would do differently. I finished 2nd in my age group, getting beat by a 6 time Kona age group winner (that’s racing). There was only one slot for 2017 Kona, so it is on to IM Texas in April 2017 to get that qualifying slot.
Long Version: This is the 3rd season that I’ve raced 2 IMs 8 weeks apart, and I think I have finally figured how to do it. The key was taking it really, really super easy after the first IM for a full 3 weeks, then slowly ramp up again for 3 weeks, then a 2 week taper. In the build back up, I did 4 swims over 3500 m, 3 rides over 4 hours including one 6 hour ride, but I never did a run longer than 13 miles. I also did frequent intervals in all three disciplines to keep my speed sharp. Net, except for a lingering head cold in the last 10 days, I came into the race injury free, and ready to go after it. My only goal for the race was to run the entire marathon since I walked more than I wanted at IM CHOO 8 weeks ago.
Swim: Pretty routine. I lined up just behind the 1:10 sign. The rolling start made for very little congestion except around the turn buoys. I just did a Nemo – “just keep swimming”. Never felt stressed. Time: 1:13:20.
T1: Found a wet suit stripper. Then ran quickly to my bag, passing numerous people walking (I never understand this…it’s a race). Got my bag, found a chair, headband, glasses & helmet on. Shoes out of bag, and asked a volunteer to put my swim gear into the bag. Ran to my bike, shoes on, and ran with my bike to mount line. Time: 4:22. Fastest T1 among the top 5 finishers in my AG.
Bike: I had some new equipment on my bike for this race. I had 808s on both front and rear, and a new ice friction chain on. During my last ride on Friday, this set up was fast, at least1 mph faster at the same effort than riding 404s and regular chain. So I felt ready for a good bike split.
Coming out of T1, my heart rate was already down to 125 within the first ¼ mile so that was a good sign. I got aero immediately and settled in. Sipped some water and Infinit in 1st mile. At the first aid station, I got a water bottle & drank ¾ of it while going thru the station. I probably didn’t need to do this but I always like to stay ahead of hydration in a race even if it means I have to pee more often.
For the first loop, I just rode along at EZ 175 watts, HR 122 during the climb to the turn around. With my new set up, I still making excellent speed. I felt a bit sluggish the first 15 miles so I didn’t push things too hard. At the turn around, it was time to go, & I hammered the descent. Pushed my watts up 190, my HR up to 132, & speed averaged 29 mph for the next 5 miles. I had to pee 2x on the first loop. I made the turn on the first loop @ 1:51, and figured if I did 3 loops like that I’d be near a 5:33 bike split. My average watts for the 1st loop were 178, NP 179.
On the 2nd loop, I actually felt better and began to push the watts. I stayed aero the entire time except going thru aid stations or if I peed (I have to get out of the saddle to pee on the bike). I took water and bananas at each aid station, and drank my Infinit. I pushed the watts again on the descent, and passed lots of people who blew by me on the climb. At BSN, I got a new bottle of concentrated Infinit and a bagel that I tear up into tiny pieces and put in a baggie. That’s my food for the 2nd part of the ride when I get hungry. I finished the 2nd loop with a split time of 1:44, or 3:35 total for 2 loops. I knew I was on track for 5:30 or less bike split.
On the 3rd loop, I had my first little problem. By accident, I hit the stop button on my Garmin without noticing I’d done so. So I road about 8 miles without it recording any data (it still gave me current watts, which is what I monitor most closely). So I lost some data but still stayed in my watt zone. I made a decision to ride at 175 watts (.67 IF) on the climb to the turn around to not blow up & set up a good run.
After the turn, I saw the first guy in my age group all day. I recognized his number and knew it was one of the guys (Bruce Cook) I needed to beat. I pushed the watts, passed him and we leaped frog back and forth all the way to T2. I probably could have pushed even harder to drop him but wanted to be ready to run. I made sure to drink all my water and Infinit, and finish my bagel in the last 5 miles as I wanted to be fueled for the run. Took my feet out of my shoe in last ¼ mile. We hit he dismount line together. I actually felt good about this b/c I like to “race” people (not just the clock) for motivation, and had confidence in my run fitness.
Time – 5:27:21. Avg watts 179, NP 180 (.69IF). Avg cadence 95. Avg HR 122. Avg speed 20.5 mph. This was a bike split PR by 15 minutes and felt like the easiest IM bike ride I’ve ever done. Never felt any stress. I peed 5 times during the ride, ate 5 bananas, drank two 3 hour bottles of concentrated Infinit (825 calories in each), took 2 S-caps and drank 8 bottles of water.
T2: I noticed that I was quicker than Bruce Cook dismounting. Helmet off while running to my bag, found a chair. Body glide on toes, socks & shoes on. Grabbed my go bag, & a volunteer took my gear bag & stuffed my bike gear in it. Time – 2:35. Fastest T2 of the top guys in my AG. I beat Bruce Cook out of T2 by 2:07. I saw my brother JT and he said I was 4th of the bike.
Run: I had my first problem of the day right out of T2. I took my race belt out of my go bag, and started to put it on over my head & pull it down. Just then the nylon belt came out of plastic latch, and the belt came undone. I tried to re-thread the belt thru the latch but it wouldn’t hold. Just then JT came running up to me and said “Tie it around your waist.” DUH! So I tied the belt around my waist and off I went. I probably wasted about 1:15 messing around with the belt. As I started running, Clark Mitchell was there. We ran together and talked for about ½ mile and but Clark’s pace was too fast for me. Wished him luck and settled into my EZ pace of 9:15/mile.
At mile 3 I had to take a pee (too much H2O on the bike?) and stopped at a porta potty. It took about :60 for the stop. As I as started running again, who was right there – Bruce Cook. Since he was running my pace, we ran together for the next 3 miles, and chatted. Nice guy, qualified for Kona twice, but told me he was recovering from a stress fracture in his foot and that he just hoped to finish. He knew of me & my prior race results, and told me “you can win our AG, don’t let me hold you back, go for it”. So at mile 6, I said thanks, good luck with the foot, and dropped him. I ran miles 7-12 at average of 9:10 pace (including Curry Hill), and walked 10 steps in each aid station. Felt comfortable as my HR was 132-134 range – perfect.
At mile 12 I had to pee again and lost about :45 for this stop. I hit the ½ marathon line at 2:04:08, which include at least 3 minutes of stops for the race belt and pees. I felt good about this time. I saw JT and he told me I was now in 3rd, and that the guy in 2nd was 8 minutes ahead but didn’t look good, was running much slower. I told JT that I could hold my current pace to the finish.
For the 2nd loop, I resolved to run thru every aid station, and just keep pushing. At mile 16 I saw JT again, and he told me I took 5 minutes out of the guy ahead in the last 4 miles. I now decided to push a bit harder until I caught him. I ran mile 17 at 8:26 pace. I caught him at mile 18 on the Priest St bridge leading to the north side of the lake. I blew by him and didn’t look back. Ran miles 18.5-21 at 9:07 pace. I now ran thru every aid station, drinking 2 cups of GE while running. My HR drifted up to 138-139 range. I slowed a bit (9:25 pace) thru mile 23 and up the Curry hill.
I saw JT near the EN van at mile 23, and he said the guy in 1st was well ahead and it wasn’t likely I could catch him unless he completely stopped. So I resolved to keep my current pace to the finish, and make sure I didn’t get caught from behind. I did some math in my head and thought I had a chance to go sub 11 if I held my pace. As always happens at this point in the IM run, maintaining my current pace was really beginning to hurt. No acute pain, no injuries, just the pain of racing all day. I remember smiling as I said hello to my old friend “the pain” as I passed the 24 mile marker.
I saw JT one last time (yes he was all over the run course helping me with splits) about 300 yards from the finish. He said I was going to go sub 11, and to enjoy the finish. When I hit the final stretch, I decided to high 5 spectators, and did so on both the right and left sides of the stands. I heard Mike Reilly call my name and say “61 years old and going sub 11. That’s a badass.” That may be the best compliment I’ve ever had in my triathlon career. I saw Tim Cronk and JT at the finish. So nice to see them.
Time – 4:06:08. I ran a negative split marathon with the 1st half in 2:04:08 and the 2nd half in 2:02:00. Average pace of 9:23, average HR of 133, average cadence of 171/minute. Ok, so I stopped 3 times in the 1st half but I pushed harder with no stops or no walking on the 2nd half.
Key Learning:
-
Run your own race, and don’t worry about others. No way could I beat the guy (Greg Taylor) who won my AG. He is 27 time Kona qualifier, and a 6 time Kona AG champion. So getting beat by him is understandable.
-
Don’t panic when things go wrong. Whose race belt breaks? Thanks to JT I found a solution and kept going.
-
You can still improve as you get older. I beat my 2014 IMAZ time by 54 minutes. I was faster in each segment (swim, T1, bike, T2, run) than 2014.
-
It helps to have the worlds best Sherpa giving you splits on the run.
I want to thank so many people. First, to my brother JT who is always there for me, and to my kids for their encouragement. Thanks to my Chicago training partners Matt Aaronson, Claudia Langarica, David Salzman, Mike Semmerling, Erin Harvego. Thanks to all the folks at Amphibian Multisport (Marty, Kristin, Spy, Robin, Trey, Bouf, Kevin, Jeff, and all the gang). Thanks to the EN team, coaches Rich & Patrick, and Mariah. And finally thanks to an old friend Biz who passed away last summer and to a new friend Kim who were both with me in my mind during the race.
Comments
Please, say thank u to JT for me for the support on race day.
ps: Now u get that "no way I can beat the guy" out of your head and start to plan on "what do I do to gain that last post.."
@ David...thanks. I will tell JT thank you for you.
The guy who beat (Greg Taylor) at AZ beat me by 2 hours at Kona in 2015. He beat me by only 26 minutes at AZ so I'm getting closer to him. I will kept chipping away at him.
It was fun seeing you in person again. Good luck in your build to IM Texas. KQ is surely in the cards!
Sub - 11 PR while negative splitting the marathon and landing 2nd in AG......What Becky said....unbelievable!
Backing all this up with humility and support for his teammates =====>> HUGE strength and leadership!
Damn nice work Ironman!
SS
@ SS - Thanks for your kind words. I am humbled.
@ BK - Fun to see you again too. Congrats on your 3rd place finish. Like me, I know you were shooting for a higher finish, but a podium finish is still sweet, I'm just lucky and blessed to be health enough to do these crazy events. Hope to see you at a future race.
@ TC - Thanks for your support on course in AZ. It was great to see you and Heather again. As always, I appreciate your wise council. I will take confidence from this race to IMTX with me,
@ GL - Thanks. Congrats again on completing your first IM.
You list running your own race as a key learning ... but you're a competitive person. If you get in another situation like at T2 I think it will be hard to not race it ... at least a little bit ... it's highly motivating. You've got plenty of experience to still run your own race :-)
Bruce - knowing you, your very first sentence "I'm very satisfied with this race" represents the highest praise you would give yourself. And you deserve it. Superbly executed race.
Always nice to get that extra help from JT - after all, he's the one that got you into this, right? At the start of the run, I think most of us would not have thought to tie the recalcitrant race belt after it unraveled.
Bruce - Congratulations on a well executed race and the 2nd place finish. It was great training and racing with you this year. Your consistent contributions to the forum were a great motivation. I look forward to following your progress towards Texas. That's such an early race now, I hope you get to take some time off before you start up again!
Congrats again you badass you!
@ CM...Thx. It was a pleasure racing with you. Yep, IMTX is early in 2017 - April 22. So I'm taking it very EZ until Jan 2017 to rest, recover, recharge and then I'll ramp it back up again.
@ AT - Thx very much. Yes, JT is the one who got me into this crazy sport. It is so much fun to share our passion for triathlons with each other.
Wish i had your recovery powers.
See you in Texas. Let us crank some watts !
Go mercersburg. ( bruce and i went to same high school. So did jimmy stewart. And benicio del toro ( year behind me)).