Dave Legg Ironman CDA 2017 Race report
I started this journey with EN and the idea of doing another Ironman 29 years since my last Ironman in Canada 1988 as I approached 60 years old. The experience since the January OS has had many ups/downs with many mistakes along the way and a large learning curve. Never have I had so much information to take in, try and apply to my cause along with the training has made my finish very satisfying. I am sure that one will always wish or say they could had gone faster but I gave it all I had Sunday and can be happy with that. I am one of those at looking back that could make that a quicker time by eliminating a few things along the way, guess you say lessons learned.
Swim:
First time I have done a self placed start and I do like the idea as long as I would have gotten in the right group. Lesson learned here, got down to the beach later than I should have because I was up hanging out with my wife trying to keep her calm. I swam in the time frame that I seeded myself but that put me in an area where there were more bodies in the water than in the other groups. So I started out away from the buoys which was a mistake as so did a lot of other people which made for some serious dodging, contact and just longer to swim. So after switching lanes half way down the first lap I moved over to just inside the buoy line which of course helped with that sighting right until I ran into one of those big orange ones. How the heck do you miss that thing , got a paddler later going into the sun, guess I couldn't hear him yelling to the right with my ear plugs in. Anyway enjoyed the swim, water temp was 72 or something so it felt pretty good. Managed not to drink to much lake water but still had use the restroom right out of the water.
T1
Had a great plan until I noticed I forgot my towel so putting on those arm sleeves even tho I had them rolled up was a bit more challenging. Tent was dark so trying to get the EN racing jersey zipped proved another challenge since I had my sunglasses on because they are prescription but still couldn't see, go figure.
Bike
Felt I rode the ride I should and not what I wanted to, something clicked in from all the EN training. My plan was to manage my HR, hydrate and eat better than I had at anytime in training and I believe that I accomplished that. I managed to keep my HR pretty low up the big climbs on both loops and really the only major problem I had was getting a cramp in the left hamstring a 1/4 the way up on the last climb. Came out of nowhere without warning and not really sure what I missed as I stopped three times briefly to use the restroom and was taking salt on the hour. About the last hour I was getting tired of drinking the Gatorade so had to cut back just a little on that.
T2
Long run and another bathroom stop but felt that it was decent transition. Could of used a towel again since the area was grass and it would have been easier to feet clean before putting on socks to go run.
Run
Hot and hotter. Got out of the tent and tried to keep that starting pace down but with all the crowd coming out it was a little to fast but managed to realize that within a few minutes. Got myself settled in and then a cramp out of nowhere again in the right hamstring just to even things out. Took a long time to get going again but had a clear mind and rolled along until another cramp in the left hamstring, two cramps before I make it to two miles and time is just going on. So I find a pace that I won't cramp up on and go, its about a minute and a half slower than planned but cramping is not an issue as long as I don't push the pace. In my mind I remember that it is better than walking and just keep moving. I spend the next 23 miles trying to keep hydrating, taking salt and some food but the stomach is not happy. Jump started the salt, cramping with a Hot Shot and man does that have explosion of taste to it, one and only one but think it helped. Warm soda is not a good deal on a very hot day, or at least I am not a fan but started that about mile 16, grapes and pretzels about mile 21 along with as much water over the body I could. My run I feel was good although the time is slow, very slow but I used my head to make to the finish as best as I could. The run had some long stretches of no shade and it was very hot which caused my body temp to go way up and the pace down. Although I managed to keep the HR down, the body temp would go up and down and I could fill myself heading to danger with the high body temp. So it became a game of running as far as I could go until the body temp got to high and then had to take a break to cool down but I kept moving. Took everything I needed to help with that thru the aid stations which I believe to be about two miles apart but had some folks thru the neighborhoods that had hoses so I took some baths. I also carried a bottle that I filled with water for my body and drink but just didn't control it good enough. I have run myself into heat exhaustion earlier this training on a race sim day and my wife told me to be smart so I decided to listen to her. The finish line was awesome and I remembered why I wanted to try it at least one more time, great feeling to run down the street with those folks cheering, could only imagine what it would be like with more people there like in some races.
I finished I believe 6th in my age group and a slower time than I wanted but very happy with the day. Still can get better but not sure this distance is a good distance for me so I think I will go the 70.3 route for the next year and if I can show some gain from my last couple of years at that distance then maybe I can revisit the full. My wife does not want me to do a full again as it is to hard on her because she is in constant worry when I do those so I will have to think that thru as well. Look foreword to the years to come and I am inspired by what you all do.
Swim:
First time I have done a self placed start and I do like the idea as long as I would have gotten in the right group. Lesson learned here, got down to the beach later than I should have because I was up hanging out with my wife trying to keep her calm. I swam in the time frame that I seeded myself but that put me in an area where there were more bodies in the water than in the other groups. So I started out away from the buoys which was a mistake as so did a lot of other people which made for some serious dodging, contact and just longer to swim. So after switching lanes half way down the first lap I moved over to just inside the buoy line which of course helped with that sighting right until I ran into one of those big orange ones. How the heck do you miss that thing , got a paddler later going into the sun, guess I couldn't hear him yelling to the right with my ear plugs in. Anyway enjoyed the swim, water temp was 72 or something so it felt pretty good. Managed not to drink to much lake water but still had use the restroom right out of the water.
T1
Had a great plan until I noticed I forgot my towel so putting on those arm sleeves even tho I had them rolled up was a bit more challenging. Tent was dark so trying to get the EN racing jersey zipped proved another challenge since I had my sunglasses on because they are prescription but still couldn't see, go figure.
Bike
Felt I rode the ride I should and not what I wanted to, something clicked in from all the EN training. My plan was to manage my HR, hydrate and eat better than I had at anytime in training and I believe that I accomplished that. I managed to keep my HR pretty low up the big climbs on both loops and really the only major problem I had was getting a cramp in the left hamstring a 1/4 the way up on the last climb. Came out of nowhere without warning and not really sure what I missed as I stopped three times briefly to use the restroom and was taking salt on the hour. About the last hour I was getting tired of drinking the Gatorade so had to cut back just a little on that.
T2
Long run and another bathroom stop but felt that it was decent transition. Could of used a towel again since the area was grass and it would have been easier to feet clean before putting on socks to go run.
Run
Hot and hotter. Got out of the tent and tried to keep that starting pace down but with all the crowd coming out it was a little to fast but managed to realize that within a few minutes. Got myself settled in and then a cramp out of nowhere again in the right hamstring just to even things out. Took a long time to get going again but had a clear mind and rolled along until another cramp in the left hamstring, two cramps before I make it to two miles and time is just going on. So I find a pace that I won't cramp up on and go, its about a minute and a half slower than planned but cramping is not an issue as long as I don't push the pace. In my mind I remember that it is better than walking and just keep moving. I spend the next 23 miles trying to keep hydrating, taking salt and some food but the stomach is not happy. Jump started the salt, cramping with a Hot Shot and man does that have explosion of taste to it, one and only one but think it helped. Warm soda is not a good deal on a very hot day, or at least I am not a fan but started that about mile 16, grapes and pretzels about mile 21 along with as much water over the body I could. My run I feel was good although the time is slow, very slow but I used my head to make to the finish as best as I could. The run had some long stretches of no shade and it was very hot which caused my body temp to go way up and the pace down. Although I managed to keep the HR down, the body temp would go up and down and I could fill myself heading to danger with the high body temp. So it became a game of running as far as I could go until the body temp got to high and then had to take a break to cool down but I kept moving. Took everything I needed to help with that thru the aid stations which I believe to be about two miles apart but had some folks thru the neighborhoods that had hoses so I took some baths. I also carried a bottle that I filled with water for my body and drink but just didn't control it good enough. I have run myself into heat exhaustion earlier this training on a race sim day and my wife told me to be smart so I decided to listen to her. The finish line was awesome and I remembered why I wanted to try it at least one more time, great feeling to run down the street with those folks cheering, could only imagine what it would be like with more people there like in some races.
I finished I believe 6th in my age group and a slower time than I wanted but very happy with the day. Still can get better but not sure this distance is a good distance for me so I think I will go the 70.3 route for the next year and if I can show some gain from my last couple of years at that distance then maybe I can revisit the full. My wife does not want me to do a full again as it is to hard on her because she is in constant worry when I do those so I will have to think that thru as well. Look foreword to the years to come and I am inspired by what you all do.
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Comments
Looks like the temp was 90-92 the whole time you were running. Going about 90 sec/mile slower than than your long run pace in normal temps is about right. Any faster, and your body will either rebel or shut down. the cramps were your brain telling you to slow down and, wisely, you did. That's what got you to the finish.
6/21 starters aint to shabby - there seemed to be a a 30% DNF rate in the AG as well, probably folks felled by the heat.
Sad to see this race go; I;ve done it 10 times, and was hoping for one more go around...