Brian Harding's IM LOU RR

Brian Harding

I came into this race feeling ready and eager to see if I could meet the benchmarks I had in my head. I don't race Ironman's just to do them. I've had Mike Reilly call me an Ironman already. My goal is to KQ or finish top 10 in my AG.

Going into this race I know a KQ would be impossible. M40-44 race just over 9 hours to qualify. That being said, I was looking for a solid PR to see how much I've improved since IMWI last year.

I had a 12:10:55 in Wisconsin and at the finish, I felt I still had some in the tank.

SWIM

Goal - Less than 1:15
Actual - 1:13:22

The swim was pretty straight forward. There was a lot of contact prior to the big turn. Once we got around the island, people fanned out and it was much easier to get in a nice repetitive form. I carried that to the swim exit.

BIKE

Goal - Less than 6 hours
Actual - 5:49:52

I felt great after the swim and I held back on the watts for the first 20 mins or so. Dialed in my nutrition from the get go and drank fluids like it was my job. I peed 5 times on the bike. Salt tabs every hour, 2 cliff blocks and 3 gels. I threw my chain on the first loop, but quickly recovered (less than 5 mins). Stayed at or below my target watts, took advantage of the downhills. The ride was extremely windy but I didn't seem to burn any matches trying to compensate for it. Coming back into town the wind was insane, tree branches in the road, barricades blown over, but not much rain, just a sprinkle. I got out of my shoes with a half mile left and handed my bike to a volunteer.

RUN

Goal - Sub 4
Actual - 4:48:51

Coming out of the changing tent I was feeling great. It had dropped about 15 degrees, still windy, but ideal running conditions. Garmin vibrated at mile 1 (8:29) PERFECT I thought, the next 3 were spot on as well. 

After mile 4, my quads really started to cramp. Out of nowhere. I'm thinking "what did I do wrong?" started running down things:

Hydrated: YES
Electrolytes: YES
Fuel: YES

I was trying everything at the aid stations to get them to calm down: Top Shot, BASE salt, pickle juice, chicken broth, potato chips... nothing. My splits just kept climbing. 

Did I come out of the gate too hot? probably. Did the wind zap energy that I wasn't expecting? IDK.
I had trained to pace at 8:30 with 15 sec aid station walks.

I finished with a 12:06:57, so yea, I did beat last year's time (sarcasm).

Looking back, even if I had a 4 hour marathon, I'd still be at 11 hours.

The amount of time to properly train for a full is almost a part time job (preaching to the choir here). I missed a lot of soccer games and gymnastic meets. Being in the taint of my AG, I don't know if I'll ever be able to crack a sub 11 let alone a 10. Feeling very frustrated. 

Going forward, I think I'll skip a full IM next year and really focus on my long run? But I've been known to pull the trigger late at night on the iPAD while on the couch Any advise from the WSMs would be appreciated.

It was great to meet the EN LOU team. We have some outstanding athletes and more importantly, genuine good-hearted people that I'm honored to call friends.

I know a good bike/bad run = poor execution, but I stayed within my limits so I'm confused. Just wasn't my day?  

  


 

Al Truscott

Brian - thanks for posting this report. It takes even more courage to admit that you didn't live up to your own expectations than it does to train for and do an Ironman, and open yourself to comments. Since I don't really know anything about your situation - from your athletic background, to your size, lifestyle restrictions, other results especially in running races, etc etc, I'll try a few questions based on a quick perusal of what you've done in the past three months as posted on Strava:

• Are you satisfied with the volume of your running, both total distance and weekly long runs?
• What about the difference between your cadence on training runs and on race day?
• What might have been the effect of running 9:30s for the first 5-6 miles? A 3:5X marathon is about a 9 min/mile pace, which looks reasonable based on your training paces (but maybe not your volume). But EN racing guidance says, go 30sec/mile *slower* the first 6 miles than the pace you *could* run, then work up to a faster pace. For an example, look at Dave Tallo's splits from Sunday's race. 

Jeff Kane

Great job, it was a rough day! Keep grinding!!! Look forward to your progress!

Brian Harding

This is why I love the EN community. @Al Truscott I think you nailed it on the head once again. I can run 8:30s comfortable - ON JUST A RUN DAY. I'm 5'-10, 160, don't drink or smoke and eat very healthy. Blood pressure is perfect and RHR is in the low 50s. I think perhaps I cut my bricks short in my build with the mindset that "hey I can easily hold a mid 8 pace... but after 112 miles on a bike, it's a different set of legs and needs to be treated as such. Once I can walk normal again, I think I'll build a stronger run base. Much more volume with weekly interval work to keep me honest. Start off a bit slower 9:30 and build to that 8:30 to hit that 4 or sub 4 hour mark. I greatly appreciate your advise Al.  Diagnosis - False confidence in my run capability in an Ironman capacity.

Derrek Sanks

Brian, Sorry the day didn't turn out as you planned. I've learned they rarely do. The sudden change in weather became another factor we had to deal with in the middle of a race and it sounds like you did the best you could on that day. Some additional questions to Al's: are what was your TSS, VI and IF? Maybe you over cooked the bike? How many cals/hr did you consume on the bike? Sounds like you were well hydrated, but you might have been on the low side for calories, leaving you at a deficit starting the run. 

Nice meeting you and hope to see you next year.

Francis Picard

Brian, first it was really fun to finally meet you! as other mentionned we got a huge curved ball thrown at us with that weather even if we knew it was coming.. for me, I wasnt expecting that kind of winds ! What was your TSS, VI for first half vs second haf ?

Rest well and hope to share again a course with you !

Paul Curtin

@Brian Harding -- I think you had a great day given the conditions.  You did everything right leading up to the run, but that hot start was clearly a factor.  The other factor was temperature.  You have a runner's body frame: lean and lanky with likely a great run stride.  But that may also mean you could be susceptible to cramping.  Perhaps that sudden drop in temps helped cause the muscles to tighten up, and once they do, it's impossible to get them loose until they warm back up

In your response to Al, you've already got the right plan for next time.  Push yourself hard on the bike in training rides and then run afterwards.  Hard as in 300+ TSS points for a 100-mile ride.  Then run 6 at Z1-Z2 HR.  One or two of those bricks and you'll find your run legs come race day

Jeremy Behler

@Brian Hagan how long have you been in the sport?  That makes a big impact...the cumulative training and experience is incredibly valuable.   I cringe when I read you say that you'll never crack 11 hours.....that is absolutely not the case but it gets down to how important that is and what you are willing to do to meet your goals.  

For most pointy end KQ guys and gals here they will tell you that it was a top priority.  That means making sacrifices on social fronts, and missing some games/practices for those with little ones.   That isn't right or wrong, we all have our own criteria from which we make our decisions but this, like so many things in life, is about trade-offs and priorities.    

Brian Hagan

@JeremyBehler I believe you meant to tag @Brian Harding.  We had 3 Brians at IMKY

Jeremy Behler

Yep...thanks for the catch!

Shaughn Simmons

@Al Truscott last bullet was exactly my thoughts as I read your RR.

Cracking sub 11 at IMWI is a BOLD goal.  The bike course is arguably the most technical of all courses on the IM circuit.  A 5:49 bike time on that course says you did the work and you rode the course well assuming your IF and V.I. was in reasonable.  Peeing 5 times on the bike eliminates de-hydration for run start.

My view is that you had an overall strong performance, could have started the run more conservatively and carried that hidden load of work, family like a winner in your AG as you completed that long day.

Congratulations!

Brian Harding

Thanks for the comments guys, it's greatly appreciated. I hope my RR doesn't come across as a negative rant. 

I've raced short course since 2011, and became fairly consistent on reaching the podium. In the spring of 2015 I joined EN to train for Racine. I believe I finished with 5:23. Following year I went full long at IMWI. Then of course IMLV this year. I'm fully aware of the time commitment and that's the dellema. I'm pretty sure we are all A type personalities and want to do our absolute best. It's work, train and family. My girls are now 7 & 9 and I need to reevaluate priorities. 

The next full IM I do, I want to be at my best. That's why I'm thinking of 2018 as a build year and earn SAUs.

It's a delicate dance between training and family. People who don't race do not understand that. You start talking IF, VI, LTH, FTP and their eyes glaze over. That's why I'm greatful to have teammates that will tell me straight up what's going on.

Again, I sincerely appreciate the feedback and if I don't talk to you beforehand, have a great holiday season.

tim cronk

Brian great race and report... Congrats... Not a negative rant at all but in the context of your first paragraph your ready for more...  Being retired vs. someone with work/family balance, I like to say I dont have an advantage training but I can absolutely crush you in the recovery department.  Jeremy touched on finding those balances of priorities... I just wanna add dont underestimate what you can accomplish with a minimal approach.  Specially added to your current consistency and experience.  Whats a minimal approach?  I'd say an OS, then a maintenance schedule of , speed work, and weekly long rides of 2.5-3hrs and weekly long runs of 75-90minutes, with around a 4 week Ironman volume build on top of this leading into a chosen IM... That should only disrupt the family/work schedule for 4-5 weeks at most?

Brian Harding

Thanks Tim. I value your input greatly. There is a core group of teammates that I take their advice as gospel. They've been to the mountain top while we're still climbing. You are at the top of that list (and others who have responded to this thread). I will integrate your advice into my training. Thanks again, awesome job at Kona, and I wish you and Heather nothing but the best this upcoming year.

scott dinhofer

@brian Harding
it was great to meet and race with you. 
a few things here, did you race IMWI THIS year? If yes, you can't discount the fatigue that you've accumulated, I know that song too well. I'd also tune into jeremy's comments as well. Stick with the sport, make next year the year of halves.. build skills in riding even power, training right, just not as much volume. You'll come back to a full and have a pop you never thought possible. Happened to me last year and it will happen to you. Listen to the people here, pick a level you can train at consistently week in and week out and let that dictate the volume racing you can do, whether it be OLY or HIM... 

Brian Hagan

@Brian Harding Great to meet you last weekend and congratulations on the race!  You did great considering the tough conditions we had on the bike!   The quick drop in temperature can definitely lead to cramping and that may have been the cause for your cramps!  You have been given some great advice from the team! Best of luck in your training and racing!

Bill Eckert

Enjoyed the report.  Looks like you had a good race even though it wasn't quite what you were looking for.  Looks like you have gotten a lot of great advice from the team.  Priorities are tough but maybe you can find a balance that really works for you.  Keep on working and you will have that break through race.