Bob Arsenaults IM Wisconsin Race Report
This year of training, this awesome EN group of people to virtually train with, the several days leading up to the event and the race itself was so very, very special that I could go on and on in this report, but I will try to keep it relatively brief.
I am 47 years old, I have been involved in some type of athletics my entire life, I played 4 years of college football. I came into this race in the best shape of my life, body fat was around 5 %, my training went great all year and I was very ready to race. I had not biked the course prior to the race, I did not even do a recon ride due to logistcal problems. I did drive the course several times and over the past year watched the Simply Stu bike video several hundred times, and did know every street name, twist and turn by heart. This combined with all of the great EN info implanted in my brain, brought me to the starting line with an unbelievable sence of calmness.
I slept great the night of the race, got up for my 2:00am 600 cal Odwalla smoothie feeding, then again at 4:00 for a banana, and 2 pieces of raisan toast with peanut butter. Sipped on Gatorade as I got body marked and waited to get into transition. Got my bike set up, finalized T1 and T2 bags, including finding a satelite for my Garmin (which took a long time) and had a Gu 45 minutes beforethe race. Did a final physical and mental walk through of transitions went to the bathroom and headed down to the lake.
I was at the lake putting my wetsuit on 30 minutes prior to race start, beat all the crowds down there. Went over the timing matt and then upon Richs recommendation went to the left and sat on a nice comfortable flat rock and just relaxed for 15 minutes. Got into the water at 6:45, swam over to the ski ramp on the left side, front row, and just held onto it for 15 minutes until the gun went of. Due to my mental preparations, being confident in my training and fitness level, getting to the race sight very early, and just hanging out for 15 minutes just waiting to get the race started I had absolutely no pre race nerves, which was pretty shocking because that is very unusual for me.
Race start was fine, found open water, I guess because I ws in the front row, but within 5 minutes that all changed. At one point I felt like I was involved in a game of pig pile and I was not on the top. It was frightening, bodies every where, I wanted out of this right there. Eventual things opened up and found open water again. This event happened one more time and I asked my self " why the hell do I do this again?" The turns were very crowded as expected but worked thru it. Overall swim was not bad, stayed on some feet when I could, came out of water at 1:10:52 58th in my division 531st overall. I do not swim fast but I do swim relaxed and try to conserve as much energy as possible, came out of the water feeling great, feel I made up for my slow swim with a fast transition.
Got wetsuit stripped, ran up the helix hard, passing a lot of people, got in and out of Transition with out a problem in 5:14
Was very happy to beon the bike, did my JRA pace for the 1st hour. Followed my nutrition plan to the "T", started taking my concentrated Infinit after 30 min. and took a sip every 12 minutes ( 12 sips per bottle) followed by water. Took in 40 oz of water per hour. In the 2nd hour started taking 2 S caps, 2 per hour.
Felt great on the bike, rode relaxed, stayed disciplined on the hills, after loop one I figured I was 4 minutes ahead of schedule. 2nd loop got harder, hills were relentless, legs started to feel it, quads showed signs of cramping, also strated with some stomach distress, which became progressively worse. The last 16 miles ( the stick) was tough, I threw up 6 times, all fluid of course, and I can not explain why this occured, but I was getting concerned at this point wondering how I was going to be able to run a marathon feeling this way. I finished as strong as I could, never happier to be off the bike. My bike was 5:39:11 33rd in division 278th overall.
I left my shoes on the bike, flew into T2 and had one of the fastest times of the day at 2:17
I carried my Garmin because it is difficult to put on quickly and thought I would put in on at a planned walking break at an aid station. Unfortunately it took 5 miles for the Garmin to find a satelite, whats up with that? I was suppose to be running 8:30's wound up running 8:05's without knowing my pace. My stomach was a problem for the 1st few miles but did settle down. I took in no salt, gels or anything but fluids, was to concerned my stomach would not handle it. Mile 5 to mile 20 was awesome, felt great was running above pace most of the time. Wore a fuel belt for the 1st 13 miles so skipped most of the aid stations except for 5 second water sips. Stopped at every 2nd or third station 2nd half of marathon for maybe 10 secs, quick drink of coke and water and get 2 sponges.
At around mile 22 things started getting harder, but I knew I had to maintain pace to reach my goal of breaking 10:35:00. I mentally went to a place I haven't been before, and the body somehow responded, my last run split was 8:14. My marathon time was 3:35:58 7th in my division 83rd overall. This run truely proved to me the power of our minds and we are capable of much more than what we think !!
Overall time was 10:33:31
I came in 9th in my division, all 7 Kona slots were taken, no roll down. I was 1:49 out of that 7th slot.
I am not disapointed, I have no regrets, I am extremely pleased with how this whole experience went.
My thanks to the entire EN IM Wisconsin team, you were all awesome.
Rich and Patrick I am eternally greatful for your guidance. I listened, watched, read and learned all you have to offer and it worked. THANKYOU !!!!!!!!
Comments
Bob,
Congratulations on a phenomenal race. You were so calm and focused in the days leading up to the race. You were ready. You looked amazing in the race. Very relaxed on the bike and you were an animal on the run. You burned past mile 18 like you were on fire. I couldn't even count the road kill as you passed.
I was rooting for you to get a slot. You were so close. Happy to hear that you have such a great attitude about your achievement. By the way, what was your previous best IM. This was a big PR, right?
Hope you're enjoying your recovery!
Matt
Damn, Bob! Great race! I hope I can throw down a 10:30 when I hit 47! Great report!
EDIT TO ADD:
I should mention that I sure can't throw down anywhere NEAR a 10:30 at age 40.
Way to go Bob. That was awesome. Enjoy some relaxation now!!!
x2
I need the "I bow to you" smiley faces now.
Hey Bob,
Great race - congratulations.
Congratulations from one 47 year old to another. I enjoyed seeing your tremendous results leading the ENers online Sunday night. Thanks for the report and your great attitude about the Kona slot. Inspirational. Enjoy your recovery.
Bob, you were the picture of readiness. You were exuding calm and confidence. While your race was amazing, I'm not surprised. You worked like a dog for that result, and I'm glad it all came together. Congratulations, ab-so-lutely!!!!
Bob -
It's great when you body knows what to do because you've trained so well! Too much fluid? Just throw up. No Garmin? Run at the pre-programmed pace. Starting to hurt at mile 22? Get your mind out of the way and just keep going.
The tricky thing now, is you've raised the bar on expectations - your own and others. Makes it harder, not easier the next time around. But if you want to go to Kona, now you know how to get there.
P
Nicely done Bob!! One of these days that Kona slot will be yours....I can feel it!!
You can listen to Bob's race report here:
Wow Bob - that sounds like a very competitive age group - damn! I know how fast you are b/c I remember you cruising by me at Mooseman this year! You will get that slot! What are you planning for next year? Ok, ok, I'll give you some time to relax!