Carie's Ironman Canada Race Report
I've been stalling a bit in getting this race report out because 1) it's been crazy since getting back to New York, returning to madness at work then having to go out of town again this weekend and 2) because I was disappointed in my performance. I was really hoping to execute well and get my nutrition right which would result in not having to walk during the marathon except for the 30 steps at the aide stations. This would have easily gotten me in under 14 hours, even with the tough conditions on the bike but it wasn't to be and my final time was 14:06.47.
Swim: 1:08:57
I started right on line with the buoys just behind the thick line of guys up at the very front. I knew with close to 3000 participants, it would be a pummel-fest with a sea of yellow caps (guys) speckled with a few red (gals) towards the front. I can't say that I like the fray but I dislike swimming around and over people even more so I typically line myself up towards the front and in line with the buoys. The first few hundred yards were crowded enough that we were packed side by side but manageable enough that we all could swim forward unimpeded and I was actually surprised that it seemed so "spacious". That all ended at around buoy #4. In hindsight, I figured that's where all of the people who started to the far right and left started to converge on the buoy line. All of a sudden, we were so piled up onto each other that I couldn't even come up for air. Every attempt to get some air was met by a hand coming down on my head pushing it back down under the water. As I choked and coughed under the water, I thought back to the days in my childhood where we would do this to each other on purpose and just thought of it as a fun day at the pool (NOT!). After about 3 - 5 attempts, I was finally able to find some air and continue on. It had spread out a bit by the first houseboat turn (About time! This is one loop remember?) and I felt someone take an intentional jab into my ribs probably to get me out of his way. Honestly, it didn't hurt at all through the resistance of the water, padding of my 5 mm wetsuit and lack of any sort or grounding by 2 free floating bodies but it was enough for me to know it was intentional.
Whatever, outside my box. As I finally approached the shore, I could see a lot of people standing up in the water and it didn't seem like they were in a hurry to run out. I realized why when I saw all of the rocks! Basically, the end of the swim is wading through a rock bed in shallow water. The rocks were smooth but just difficult to run over and the water was too shallow to swim in. Also, the buoys never made it into the water all week and were still on land on Saturday afternoon during bike check in resulting in the lack of an accurate recon of the course despite my asking other people during the week where the exit would be. Overall, I can't complain about my swim time, especially because I put in minimal training time on the swim. Maybe 15 sessions total all season.
T1: 4:41
Bike: 7:27:25
Just like everyone said, it was a massive time trial out of town. Flat, slightly downhill, lack of execution skills and pure adrenaline had everyone passing me like I was standing still. The first steep climb at McLean Creek Road had everyone around me standing, mashing, panting, complaining. Some announcer on a truck with a microphone had Justin Bieber blasting so that 1K climb was just pure entertainment for me. After that, it was more time trial until Richter's Pass. Going up Richter's, a friend of mine who is typically about 10 minutes behind me out of the water and of similar cycling fitness passed me...what the??? This was only mile 45! It was hard to just sit there and let her go but I figured I would see her again at some point. Also out of my box. The headwinds to the out and back, cross winds in the out and back, rain and more wind at Yellow Lake had me a bit demoralized, freezing (in just my EN singlet), and no longer able to pass by the long lines at each bathroom (every aide station had a line at least 5 deep for each porta potty and we were warned not to pee on the side of the road). I had to get off for a pit stop and lose precious time in one of those ridiculous lines. I was demoralized because I thought I boogered my execution and that's why I felt like the ride was so difficult from around mile 75. I didn't realize how bad the weather was for everyone until I got to T2 and the volunteers asked me if I had gotten hailed on. Another note about the bike course is that for much of it, you have to ride in the shoulder as the roads are open to traffic in both directions, even on the long descent back into town. Oh, and as for that friend who passed me on Richter's? I had already re-passed her without realizing it until I saw her behind me in the out and back. At the end of the day, she finished 45 minutes behind me.
T2: 3:20
Run: 5:22:25
The run is always the wild card for me because of my extremely sensitive and tempermental gut. ALL of my past IM and HIM's have been screwed up by nutrition over the years. Basically, 200 calories per hour is way too much for me period. I consulted with nutritionist Bob Seebohar at the 11th hour at the recommendation of some fellow EN'ers as he works with athletes on very low calorie nutrition plans. I knew I would have to cut my calories way, way back against the recommendation of just about everyone or face another disappointing IM plagued by GI distress. I just needed some guidance on how low I could go. He recommended 90 -120 cal per hour on the bike, 90 on the run and upped my sodium intake A LOT with the caveat that I needed to back down on calories if I started to feel my system backing up. So on to the run, I kept my z1+30 pace as long as I could and that took me until about mile 9. I was very pleased because this was the farthest I had ever run out of T1 and I was also worried about bonking because I took in only about 500 calories to that point. Then it came. I was in a fog, dizzy and listless with a nagging headache. I took in some gatorade and started walking up the hill I was on to allow it to get into my system. I was also starting to feel "backed up" again with nausea, dry heaving and very loud belching.
What was I to do? I was on the very fine line between bonking and sending my GI system over the edge into the disaster zone of Ironmans past. As I reached the top of the hill, I realized I had only one choice. Keep running. Mile 10 - 13 passed with me trying to get some calories in but not piss off my gut any more than it already was. As I was running down the big hill to special needs, my nose started bleeding out of no where AND there is no aide station at special needs. Seriously?!?! So I made the turn around the cone and headed back up the hill in search of the next aide station with sponges and toilet paper so I could at least clean myself up and finish this race with a bit of dignity left. Miles 10 - 22 were a fog but everytime I found myself slowing to a walk, I thought about all of those Thursday morning long runs and how all of that was for nothing if I didn't RUN! At about mile 21 or so, I finally broke down and took the Pepsi. I resisted until this point because I had tried Coke in the past and it made me sicker. Plus, I was told that ONLY Coke works, and they had Pepsi. By now, I was at the point of nothing to lose so I took it. It was magic juice. By mile 22, my head cleared up and I was out of my fog. I started running faster and faster with every mile easily passing anyone I encountered. I forgot to count how many. I wasn't even upset when I hit Lakeshore and had to turn left, AWAY from the finish line as I felt strong. By then I knew I hadn't made it under 14 hours but I was so excited to be able to run strong in the last few miles like I never had before. At the end of the day, my run was a 40 minute PR, even through all of that.
I thought I would be satisfied with completing Ironman #3 and retire from the distance, but this race, more than any other has taught me so many lessons and given me many reasons to try again and work on my mistakes. It was my first IM under the tutelage of EN so I almost feel like the first 2 didn't count. The EN community is like no other and I'd like to express my appreciation for everything I've gained from all of you.
Now to recant on my retirement announcement...
Comments
Great report Carie! Been there on the GI distress, so I know, but the bloody nose, ICK! Sure that didn't help the stomach. Seems lots of people do the coke and water routine!
Nice job executing and the PR despite your difficulty!
So, since you are recanting your IM retirement, how about LP 2012?
Keep it in mind for another EN Chica Reunion
Whoa!!! Way to overcome it ALL!!! Wonderful report, and I am incredibly impressed. Way to hold it together and git it DONE! Congratulations!!!!!
Great job Carie. Way to finish in some brutal conditions; you are one tough customer. I didn't even realize that there wasn't an aid station at the turn around. Just shows how zoned out I was at that point in time.
Wow, Carie! Canada seriously dished out a race this year! Way to execute -- and I'm glad you found the magic of Pepsi and got to finish strong.
Also, great to hear about your short retirement---come play with me at IMFL next year!
You are a rockstar....few have races that tough and finish. I think you might benefit from pepsi/coke sooner in your day, as there are some calories in there too which can help (in addition to sugar / caffeine). Congrats on the solid race and I look forward to you nailing it in 2011!!!
P
One sign of a great race is to feel like you want to do it again. The Ironman can be addicting because there are so many little details that can push improvement. Persistence!
Nice job Carie!! What crazy conditions! Great swim, sounded like a pummel fest! Awesome work staying in your box on the run, and a run PR to boot - sweet!!
So glad you are not wanting to retire. Let's talk about races next year!
Al nailed it, there are so many things you want to improve "next time" I will get some advice from you on speedy transitions. Damn!
You persevered through a really tough day. Great job!