Brian Massey's IMAZ Race Report / Data / Memories
This is more for my own record when I want to look back on IMAZ 2009 ten years from now, but if you enjoy minutiae, read away...
Although this was my second Ironman after doing Canada in 2002, it felt like my first. The difference in training, preparation and knowledge was vast. I entered IMC ’02 on nine months of training with almost no experience in swimming, biking or running. My athletic background was not in endurance-type sports. I was a self-taught swimmer and rode and ran as long as I could on the weekends. My TT bike was the first non-BMX bike I had ever owned. I was clueless on pacing and nutrition. It worked out okay – I finished in 11:36. But life got in the way over the next seven years with a house remodel, twins and starting a business. Fortunately, a neighbor got me back into riding and training which led me to get a power meter which then led me to EN.
My vitals going into the race (vs. beginning of Sep08 OS):
FTP: 295w (vs. 265w)
Wgt: 167lbs (vs.180lbs)
w/kg: 3.9 (vs. 3.2)
vDOT: 52 (vs. 47)
My two race rehearsals went well with NP = 200-205w and feeling good on the bricks. Each of my 2hr+ runs consistently averaged ~7:40-7:50. All three of my swim rehearsals were ~1:04-1:05 in a 25yd pool.
Goals
Enjoy the beauty of the moment especially the sunrise at the start. Thank as many volunteers along the way. Let my family know how much I appreciated them at the race. Execute like I belonged with the varsity IM’ers.
Race Week
We drove from LA on Wednesday and checked into our hotel. With my long and detailed list of what to bring, where to pack it and when to have it checked in, my mind was at ease.
Because of shark sightings at my home beach, I haven’t been in the open water or had the wetsuit on in more than two months so I was anxious about the practice swims. Thursday’s swim was ~35’ and I froze. My feet were numb and I couldn’t stop shivering while waiting in the Gatorade Bag Check. An easy 45’ ride on Beeline was uneventful, the bike and legs felt great. It was good to have the power meter working with no issues.
On Friday, I did another quick swim and another 20’ of shivering. I went for a quick run and my feet never thawed. I decided to do another swim on Saturday morning just to get another experience of jumping into the cold water. There is a reason I moved from the east coast to LA– I don’t handle being cold very well.
I was not too fired up about the swim but I was otherwise ready mentally.
Sunday Pre-race
Ali drove me to the race. It is such a surreal experience to finally have the day that you have been thinking about for months finally arrive. As I was walking over to the swim start, I saw EN’er Bryan Reece and it was good just hanging out and pretending as though I wasn’t scared out of my mind. Here, I am scared out of my mind...
Swim (1:06:47)
Since I don’t have a ton of confidence in my open water swimming, I decided to seed myself about 25yds from the start and that was a mistake. With 1:04 swim rehearsals, I should have put myself closer to the start. Seeding further back only increased the contact for what seemed like the first 5’. It wasn’t swimming so much as it was crawling over people. Not until one-third of the way out could I finally settle into a groove. Sighting went well and the left-pull issue I usually have wasn’t a problem. I thought the turn around was just past the bridge so I was surprised that we had to go several hundred yards past it. It was good to be heading back but those Mill Ave bridges seemed way off in the horizon. I was cold but I could still feel my hands and feet.
About two-thirds of the way back, my upper quads/adductors starting shivering and my jaw was aching. I tried kicking just to warm up the legs but they were tight – not cramping - but just really tense. It didn’t affect my form or effort – it was just uncomfortable.
I finally got to the ramp, a big dude helped me up and I was off to the strippers. I had no idea about my time but my form and breathing felt good the whole way. I figured I had lost a minute or two from the scrum match at the start. In the end, I was a bit disappointed with my time. I thought it would be similar to my rehearsals but the only thing I could have done better was seed myself closer to the front. The effort and form couldn’t have been much better relative to my abilities.
T1 (4:49)
Transition went quickly. Put my frozen feet into my shoes then put on sunglasses, helmet and race belt (and a big slab of Bag Balm) and I’m off to grab the bike. That run down the grass was the first time I realized I was still shivering. Hopped on the bike at the mount line, heard Patrick yelling at me and I was off.
Bike 5:19:31 (including 7:20 flat)
Two recurring dreams have haunted me since I was in high school. In one, my football or baseball coach is yelling at me to get in the game but I can’t find my helmet or glove. I haven’t played team sports in fifteen years but I still have that dream! In the second one, I’m trying to run but I just can’t get the rhythm of leg turnover. The latter dream became reality at this race.
For the first 40’, my whole body was shivering and my legs just wouldn’t relax and rotate. The upper quads/adductors weren’t cramping but they were rock hard. About 10’ into the ride, one dude rode up beside me and asked, “Are you alright?” “I just can’t get warm…” I kept saying to myself “just relax the legs and you will get warm” but the shivering wouldn’t stop.
Dark humor came to mind and I started thinking “I’ve done Big Bike Week, Big Tri Week, and Epic Weekend, all dreaming about how great and easy the IM bike would feel but it has come to pushing 170w at 82rpm.” My goal for the first hour was ~190-200w or 65-68% of FTP and my natural cadence is ~92rpm but this was all I could do during that time...
40' of Popsicle:
Duration: 39:35
Work: 423 kJ
TSS: 24.9 (intensity factor 0.615)
Norm Power: 181
VI: 1.02
Pw:HR: -11.54%
Pa:HR: 2.17%
Distance: 13.027 mi
Min Max Avg
Power: 0 256 178 watts
Heart Rate: 0 149 131 bpm
Cadence: 51 93 85 rpm
Speed: 3.3 25.8 19.7 mph
Pace 2:19 18:13 3:02 min/mi
I considered stopping at a medical tent just to get a blanket and warm up hoping the 5’ break would save me later but the shivering finally subsided about 40’ into the ride. Still, every time I tried pushing the watts, the adductors would ache – it wasn’t a cramp but just a dull pain.
So now, on the start of the 2nd loop, I’m getting into my groove, watts still a little below where I wanted them but I felt human again. Just then, the dreaded “pppsssstttttt”. Crap – a flat.
I hopped off quickly and checked the front tire but I swear it felt inflated. So, I went to the back tire and that was full too. What the…? I guy from the aid station came over and asked if I needed help. “I swear I heard my tire blow but both tires are fine.” I spun the rear tire to check it and the guy commented “I think your wheel is bent.” Double crap!
I checked the rear wheel even more closely and didn’t see anything unusual. The volunteer thought the uneven disc cover was a dented disc wheel. My mind is racing now – no flat, no bent wheel. So I hopped on my bike and rode off…for about ten feet. I finally figured out it was the front tire. I have no idea how I missed it the first time.
Quickly, I take the tire off, remove the tube, replace the tube, replace the tire and inflate it. Probably took two minutes to change the tire…but wait, I forgot to check for thorns or staples in the tire. Triple crap! I only had one tube with me and a second one in BSN bag which was another 20 miles away. Instead of risking another flat, and being really screwed, I took the tire off, checked for thorns (none), replaced it, pumped up the tire, and finally, nearly eight minutes later, I was off!
At this point, I went to another place in my mind – “Forget being a varsity Ironman athlete – the 1st 90’ of the ride are blown. Forget about the time goals and just enjoy the day – you are doing an Ironman.”
Drafting on the second loop was blatent. At one point, a motorcycle official rode beside a group for literally five minutes. The lady on the back of the motorcycle just watched the entire group ride along which just seemed to encourage everyone to stay in the draft zone. She didn’t say a word and didn’t appear to give out any violations.
By the 3rd loop, I felt like an athlete again. I wasn’t pushing the watts I wanted but I was flying for the first time in the race. It seemed like there was a nice tailwind heading up Beeline but it wasn’t so strong to prevent speeds of 26-28mph+ on the way back down.
By the end of the ride, I was shocked I was coming in at 5:12:10 according to the Powermeter. The conditions were insanely favorable for a fast ride. I figured the flat cost me close to 10’ so quick math told me if I broke four hours on the run, I could still go under 10:30. Given everything that had happened, there is no way I should have been able to go that fast.
Here are the final stats (*add 7:20 for the flat). The IF and TSS are so far below what I had rehearsed and planned – but the speed was way better than I had hoped. Like I said, I’m thankful for ridiculously favorable conditions.
|
|
1st |
2nd* |
3rd |
Totals |
|
|
|
|
|
|
|
Time |
1:42:35 |
1:48:30 |
1:41:15 |
5:12:10 |
|
TSS |
69 |
78 |
75 |
222 |
|
NP |
189 |
194 |
196 |
193 |
|
IF |
0.64 |
0.66 |
0.66 |
0.65 |
|
VI |
1.01 |
1.03 |
1.04 |
1.02 |
|
HR |
128 |
130 |
137 |
132 |
|
RPM |
87 |
87 |
88 |
88 |
|
MPH |
21.9 |
20.6 |
22.1 |
21.5 |
T2 (1:53)
T2 went smoothly – turned the Garmin on, took the bike shoes off (first whiff - wow that ammonia!), helmet off, socks and running shoes on, grabbed my freezer Ziploc with the rest of my gear (hat, salt, HRM) and I was off for a 26.2 mile run.
Run (3:57:16)
I had an eventful first mile. The Garmin didn’t find the satellite until 2/3rds of the way into the first mile so I was just focused on taking baby steps. I dropped the Ziploc bag while trying to get my salt so had to backtrack a couple of steps and grab it. Ouch – my hammie’s hurt when I bent down…note to self – don’t bend down during run 
. Took a couple more steps and my parents and brother’s family are yelling for me. I figured Ali and the kids were taking a break back at the hotel. I blow quick kisses and just focus on making sure I don’t go too fast. Another 100 yards to the Art Center and I see a crazy guy yelling “EN! EN!” and flashing me the gang sign. It threw me off for a second but I threw the sign back and he loved it. I thought maybe someone with an EN kit came before me and showed him the sign. Little did I know it was our own Rich Miller!
At around ¾ mile, we take a left off the bike path then a right on the road. There is the mile 18 marker and I smell something that vaguely reminds me of…Desenex?
You mean the EN street stencil is now painted with Desenex?
Seeing it was a great reminder to stay focused and execute – I have another 17 miles to go before the race even begins! I’m day dreaming about mile 18 for another 100 yards and turn into the first aid station.
I look up and it was like the angels starting singing….there were my kids, Duke and Goldie, handing out sponges. The picture below does do justice to the elation I felt at that time. It was the biggest shot of adrenaline I had all day. I’m so glad my wife caught the moment with the camera. For whatever reason, I will remember this moment more than the finish line.
So after the exciting first mile, I settle into 8:45’s with 30” walks every mile for the next five miles. I really felt very comfortable. My HR was ~140bpm which, like on the bike, 5-10bpm lower than I expected. When it came time to pick up the pace, I ran at 8:15’s for the first half mile and realized it didn’t feel so good (of course, it isn’t supposed to feel good – it’s a frickin’ Ironman!) but I knew it wasn’t a pace I could keep up for 20 miles. So I just went back to a comfortable pace that ranged from 8:30-8:45’s.
The back part of the 1st loop was hillier than I expected. I hit a dark spot here – I wasn’t enjoying the climbs and descents and my "sense-o-humor meter" wasn’t digging the pirate-themed aid station for some reason.
Onto the 2nd loop – it was like Groundhog Day…flashed another big smile and gang sign to crazy guy at the Art Center …stepped over the Desenex-sponsored mile 18 EN stencil. I didn’t expect the kids to still be at the aid station but there was Duke yelling “Sponges! Cold sponges!” I ran up to him, took one out of his hand, squeezed it on his head
and gave him a big kiss....
Goldie was sitting behind the tables with a new friend watching a movie. Another wet kiss for Ali and I was off for the 2nd loop still maintaining 8:45’s.
The hills on the 2nd loop slowed me down a bit but, according to my Garmin, each mile split was 8:45 or less until mile 18. The actual times were slightly different so I think something is wrong with my Garmin.
Finally, to the 3rd loop! 3rd time giving EN gang sign to Rich M. at the Art Center, mile 18 EN stencil (this time I was really at mile 18!), no kids at the aid station – they had to get back to the starting line.
At mile 19, I made a rookie mistake. I started doing the math on what minutes/mile were required to break 4:00 – that just put a mental governor on my pace. Even though I was supposed to be “racing” now, I was just holding on. I can’t say I was in a dark place, laying it all out there – but I did have to really focus on not slowing down. I was happy to be holding it in the 9:00-9:30’s and just not blowing up in the last seven miles.
I saw RnP on the back half of the loop. I felt pretty good for being only five miles from the finish and let them know “I’m loving you two right now.”
Coming into the finish chute, I saw the clock at 10:29:50. My parents were in the stands pointing to Ali and the kids who were jumping up and down on the right side of the fence. To hell with breaking 10:30:00 – I want to let my family know how much their support meant to me. Each of the pictures of our finish line reunion were blurry but that defines the moment perfectly…
Post Race
After having dinner with the family, I met RnP for a beer then I walked down to the finish line. Literally the first person I saw come down the chute was EN'er Bryan Reece. We had jumped into the water together in the morning so it was fitting that I got to see him finish. Bryan raised alot of money for Livestrong and carried the names of many cancer victims so it was an emotional race for him. I ran down and gave him a big bear hug and returned to the stand. I also got to see Rudy kick it to the end - that kid is amazing. There was also a lady who I saw on the course the last part of my run. She had on a pink skirt and she had the body type that....how do I put this PC...let's just say you would be surprised to see her finish a 10K, shocked to see her finish a marathon, and think it impossible she'd finish an IM. But there she was, just under 16hrs crossing the finish line. Watching people finish that last hour was very inspirational.
After midnight, I took a long walk around the town and tried to absorb all the experiences of the day. The anxiety of the swim start, the confidence after getting into a groove 10’ into the swim, the cold water bothering me near the end of the swim, looking for a medical tent thinking my day was toast, getting the flat, seeing the family and my kids at miles 1 and 9, seeing the finish line.
Still, I had to beat myself up a little bit - not preparing better for the cold water (I froze after each practice swim and should have done something about it), being a total kook when I got the flat (should have been 2-3' instead of 7'), a slow run relative to vDOT - my well-paced run for vDOT 52 is 3:45-3:55. I was slower than that even with a ridiculously low bike TSS. All lessons for the next IM - which hopefully won't be in another seven years this time.
A solo walk is a great way to end the long day.
Few things in life are as fulfilling as doing something that at one point seemed impossible. Overcome your self-created mental barriers enough times and you actually start to think that, with enough hard work, discipline and a process, anything is possible. That's a pretty good place to be.
Comments
Great race and even better report.....The pics were great. Outstanding race, sorry to here about the flat , they're a real buzz kill during a race.
Maybe neoprene booties shoould go on the Christmas list....
WAY TO GO, BRIAN! What a story.
I know what you mean about the drafting. Why bother with the rule at all?
Congratulations on a great race.
Lowell
Bri,
Where to start? Outstanding all around. You dealt with some pretty nasty stuff, evaluated, assessed, and moved on.
I can totally relate to when you saw your family. I had a similar spot at mile 24 at IMLP. I was coming out of a dark spot and saw my son handing out water. My brother in law captured it with his camera. I love that picture! Yours are just as precious.
So happy for you. I loved your post race perspective. It's all about enjoying the moment. Well done.
BTW, this is a great quote.
Few things in life are as fulfilling as doing something that at one point seemed impossible. Overcome your self-created mental barriers enough times and you actually start to think that, with enough hard work, discipline and a process, anything is possible. That's a pretty good place to be.
It's a keeper.
Dave
Great race, great story, and the best possible lesson learned. Start with a dream, finish with success.
Fred
You are a monster and earned every second of that finish time. I know how hard you physically and mentally worked this year; please enjoy some downtime as you are only going to get faster!!!!
P
WOW Brian - what a race! Loved the race report and the pictures - especially the ones with the kids, very special indeed.
Congratulations on a great race, an awesome attitude an perspective on what is important! I enjoyed the race report and had a smile on through the read.
Enjoy your recovery.
Matt
Great report and glad you put the family ahead of the time at the finish! Congratulations!
As I read report I could clearly see you have an excellent attitude and use all of the key words that indicate success in my book.
Great race!!
Chris