Jim Hansen's IMWI Race Report
I had to give this report several days to form since I was in no state of mind in the immediate days after the race to write up a positive summary of how the day unfolded. I’m very disappointed with my result but I wanted to take the time to realize the good things that came out of this race – it’s been a tough task to do since I’m such a goal-driven person, so when I don’t hit a goal I struggle with finding anything positive that came out of the process. But I’ll try my best here…
Race Goals:
- Qualify for Kona – NOPE (missed it by ~35’)
- Top 10 in AG – NOPE (31st)
- Personal record – YES (by 48’)
Pre-Race
Spent race week very focused on my nutrition to maintain body comp. Also increased salt intake as I got closer to the race by adding more of it to my food. By Saturday I was heavily salting everything. I’ve practiced with this before in races and big training days in hot conditions this year with good success, but I think I got a little carried away this time – more on this later…
My family (wife, 2 year old son and Mom & Dad) arrived Saturday afternoon. It was nice to have them around to distract me a little from the pre-race hype. This was the first triathlon my parents came to see me compete in so I was especially excited to have their on-course support.
Got to bed soon after 8:00pm, woke up at 2:00am for a Naked Juice smoothie and a baked potato. Then up at 4:00am for good and had a bowl of Koala Crisp cereal with almond milk and a banana and 2 cups of coffee. Sipped a ½ bottle of Naked Juice smoothie in transition at 5:15am and topped off the pre-race nutrition with a 100 calorie bottle of EFS Drink just prior to getting in the water at 6:45am. Felt good, cleaned out and ready to go.
Swim (Goal: 1:00-1:05; Actual: 1:03:04)
Positioned myself on the left side of the ski jump and 2 rows back. This is where I found the 1:00-1:05 peeps. Treaded water for about 15’. Started to get a little cold but once I got going the 67-degree water felt great in the full-length wetsuit. The cannon went off and I immediately locked in behind some fast feet. My plan was to push it pretty hard to the first turn buoy then settle in to a comfortable pace. This went exactly to plan. I never get into any scrums. I swam comfortably and controlled. Took a glance at my watch after making the first loop – 29:55. Decided to swim a little more easily on the second loop. I lost my draft on the long stretch back and found myself looking up to sight regularly but it was made difficult due to the bright sun. I finished the swim feeling good about my time but I know I could have swam sub-60’ pretty easily.
T1 (Goal: 5:00; Actual: 5:03)
My goal was to absolutely fly through both transitions and I did just that. I was red-lining it to the wetsuit strippers, up the helix, into Monona Terrace, got my T1 bag, into the changing room, threw my wetsuit/cap/goggles on the floor, emptied bag contents on the floor, put on my helmet, grabbed my shoes and took off to my bike (arm warmers and race number belt were already on since I wore them under my wetsuit on the swim). It was a hell of a long run through all the bikes since mine was on the rack closest to the bike out (benefit of being a Janus Charity Challenge athlete!). Matt Sullivan had my bike ready and waiting – that was awesome to see him!! Put my shoes on, then sunglasses (had them resting on my aerobars) and rolled out.
Bike (Goal: <5:30; Actual: 5:33:30)</u>
FTP: 295 watts
1st hour target power: 200 watts
Total ride target power: 210 watts
Legs were a little tight starting out but they loosened up after about 30’. Started with my hydration/nutrition 30’ into ride: a sip of Infinit followed by a gulp of water every 10’; an S-Cap at hours 2 and 4; 2 Motivators at mile 90. Followed this plan exactly, except I may have taken in a little more water than I had planned. I had a hard time gauging this since all of my training rides/RRs were with water bottles in my jersey pockets. In the race I would grab 2 water bottles from each aid station: I’d take a huge swig from one and put the other one inside my singlet down my back (to both keep me cool and to have a reserve supply between aid stations). Peed 4 or 5 times on the bike, can’t remember for sure, it was a lot.
Had a great time on the bike. It really flew by. I especially looked forward to getting to Old Sauk, Timberlane and Midtown to break up the monotony and feed off the crowds as well as the hammerheads cranking out 500+ watt efforts (and there were plenty of them!). Saw a lot of ENers out on the course which always provided a huge lift.
A few minutes before arriving back at Monona Terrace I took a little assessment of my body to prepare for the marathon – everything seemed ready to go. Took a look at my TSS (nice to have it real-time with the new Joule!) – 255. I was surprised how low it was. This helped set my mind at ease that I should be fully prepared to nail the marathon I planned. Prepared my mind for the impending pain that I knew I would encounter come mile 18 and felt confident I could push my body deep into the pain vault to hit my run goals. Got back to the Monona Terrace feeling ready to run a smart marathon.
Entire workout (190 watts):
Duration: 5:35:13 (5:35:20)
Work: 3816 kJ
TSS: 255.7 (intensity factor 0.677)
Norm Power: 198
VI: 1.05
Pw:HR: 4.72%
Pa:HR: 2.06%
Distance: 113.201 mi
Min Max Avg
Power: 0 442 190 watts
Heart Rate: 86 173 123 bpm
Cadence: 30 218 93 rpm
Speed: 0 47.4 20.2 mph
Pace 1:16 0:00 2:58 min/mi
Hub Torque: 0 39 8 lb-in
Crank Torque: 0 698 178 lb-in
Temperature: 60.8 89.6 75.0 Fahrenheit
T2 (Goal: 2:00; Actual: 1:38)
Ditched the bike, sprinted into Monona Terrace, grabbed my bag, into the changing room, on with my shoes, off with my helmet and took off with my Fuel Belt and visor in hand. T2 time ended up being the 3rd fastest overall! Too bad that doesn’t get you anything.
Run (Goal: 
:30; Actual: 4:11:30)</u>
As soon as I crossed the run out line I immediately slowed to a walk to get my heart rate where to its normal long run place. It didn’t take more than about 20” so I started with the run pace plan:
Vdot: 56
1st 6 miles pace: 8:15
Miles 6-18: 7:45
Miles 18-26.2: Don’t slow down
As soon as I took the first step of the run something felt off. I had very little flexibility in my legs – my calves, ankles and quads were all VERY tight. It also felt like my legs suddenly doubled in weight as my feet were hitting the pavement with loud thuds, not the way I typically run. I had never had this feeling all year during any bricks or long runs. No matter how tired my legs were from a cycling session I always felt light on my feet for my brick runs and nailed the paces EVERY SINGLE TIME! This feeling was very foreign. I was struggling to hit the 8:15 pace in the 1st mile! On top that my left foot was numb. Finally at mile 4 I stopped and loosened up my laces thinking that maybe I cinched them up too tight. This helped a little with the numbness in the left foot but the heavy, tight legs continued to be a problem.
By mile 10 I was working very hard to hit an 8:00/mile pace. I started losing focus (mentally and physically as I had a tough time seeing more than 10 feet in front of me). I felt very nauseous and “spacey”. I tried everything to get my pace to my target of 7:45 with no avail. I tried to run marathon pace for 1’ – not happening. Tried doing 30” strides – nope. No matter what I tried I couldn’t get the pace any faster than 8:30. Maybe food would fix it…I tried potato chips at one aid station – nothing. I tried Coke – nothing. I tried chicken broth – nothing. Banana – nothing. My feet felt like stumps and my insides felt like exploding. There was one point where I looked down at my feet as I was doing my shuffle and saw pee streaming down my leg – what the hell was going on?!
I made the turn at mile 13 and realized I was dealing with something I didn’t know how to get through. By mile 14 or 15 I lost all focus. I don’t think I looked at my watch once from that point on. I couldn’t see more than a couple feet in front of me. I know there were a lot of ENers out there all along the course but I don’t remember seeing any of you, not even the pink speedos. I do remember Todd Glass passing me and saying something to encourage me to keep going. I couldn’t stay with him, though.
Somehow I shuffled my way to the final turn before the finish chute. I tried not to look at my time as I couldn’t bear seeing 11 hrs and something on the clock. To my surprise I was still in the 10th hour but barely. I entered the finish chute in a much different place than I wanted to be. I really wanted to enjoy it this time but I was having trouble even putting a smile on my face. I think I did raise my arms, though , as I crossed the finish so at least I had that left in me.
As soon as I stopped I fell into the arms of 2 volunteers. The world was spinning. They took me into the medical tent where they first took my weight. I had gained 10 pounds!!! WTF?! They loaded me up with chicken broth and Gatorade. My family found me and I felt good enough to get out of there and make the 3 block walk back to the hotel. As I was showering I noticed how puffy my legs and hands were.
It’s now 6 days after the race and everything from my knees down to my toes is swollen and puffy. I’ve been wearing compression tights or socks everyday since the race. If it doesn’t go down after this weekend I think a visit to the doc may be in order.
Even though this race didn’t turn out quite the way I had hoped I’m happy with my execution. I was on track with my goals up to about mile 10 of the run where I now realize I was dealing with a situation I had never encountered and still don’t have an answer for. I know it was only my first real attempt at a Kona qualification but I can’t help but feel very disappointed about the outcome. I’m not sure if I’ll give it another go or not at this point.
At least I can say I gave it all I could on this particular day. I didn’t give up. I didn’t leave anything in the tank. I dug deeper into the pain and suffering area of my mind than I ever have before, even at those utterly slow paces that normally would be a walk in the park – that’s Ironman. I just wish I could say I learned something from this that will make me stronger and more aware for next time, but I really can’t at this point. The only thing I can point to is the heavy amount of salt I was putting in my body preceding the race. Did this lead to all that water retention, which led to the tight, inflexible, swollen legs? I guess I’ll have to get medical opinion to figure that out. If that’s the answer to my problem then I’m ready to attack this goal again. Time will tell.
Thanks for everyone’s support this year! I had such a great time training this season, especially with all of my EN friends at various camps and local rides, runs and swims. I never felt burned out or not excited to get out of bed to start a workout. I’m in the best shape of my life – it just sucks that this race result isn’t indicative of this fitness I built. There’s always next time…
Comments
Enjoy the down time!
Aww, Jim so sorry you missed a Kona slot, I know how much that meant to you! On the flip side, you prd by 48'!! That is awesome. Many of us struggled with hydration and stomach issues....you weren't alone. But, gaining 10lbs...wowsers, what is that all about? When you figure that out, please share with the team, we could all learn a thing or two from your experience! Rest up and I have no doubt, you will try again for Kona....a different time, different circumstances...one never knows the outcome....don't let go of the dream!
Jim: I am sorry to hear about your day, I saw you a couple times and felt we were sharing the same personal hell. I experienced a lot of what you did and I wish I could say something to help but knowing how disappointed I am I don't think there are words. I share the same feelings of doubt as to whether I will try this again, I missed by 20 minutes, had the opportunity of a lifetime when the 3rd place girl didn't take her slot for a sub-11 performance and so the last slot went to a gal that did an 11:21, something I know I'm capable of but couldn't execute on this time around. A gift and I blew it, is how I feel. But here's the thing, we both trained hard, executed solidly throughout, it was a bad day, variables out of our control (so everyone keeps telling me). Now its time to rest, pick another race and nail it, regain that confidence. You know in your heart that you CAN execute, it just didn't happen on 9/12/2010.
As to your swelling, are you experiencing any joint pain as well? I experienced something similar once and it was a latent reaction to a viral infection (could explain a lot of things for you). You shouldn't be this swollen this long after the race. See your doc, although mine suggested the swelling was due to overuse and fatigue. Ummm, that's the 'normal' state for people like us, swelling in the extremities from the major joints to the finger/toe tips is not normal for anyone.
Good luck to you, keep your chin up, the sun will shine again. You are incredibly talented.
I'm really interested to hear from some of the medical / nutrition gurus on here on what may have lead to your condition, suffice it to say I suffered the opposite problem and finished the race with the hollow look I get when I lose too much weight/water during a big race. Even though I'm a completely beginner at all of this I'm naturally competitive and somewhat obsessive as anyone who has read my feature length reports knows, I've been contemplating and analyzing my results to formulate my 3-year plan for Kona. Long story short, I'd be pretty upset as well if my day did not live up to my own standards, but you are one of the dudes who I follow in the forums in amazement about the killer rides you put up with Matt and what to seems to me as blisteringly fast runs to back it up. It didn't all come together this race, but you definitely have the fitness, your execution is typically meticulous, you gotta know it is going to all come together and pay off in the future.
Plus, Ironman St George is registration is still open
And when is your next dance with Mr. Ironman? If you pull off numbers like this on a bad day, I can't wait to see what happens on a good one.
Hi Jim,
You are looking for a take-away from this day, what you wrote above is it. What more could you have done, given the circumstances? When we give it our all, what is left? Somtimes it turns out great, and sometimes giving our all means limping to the finish. I also think the lessons of Ironman are designed to show us different and deeper ways of finding meaning and self-satisfaction that are beyond finish times and paces. "I didn't give up"--those are your words, and I hope you can internalize that, embrace it, and find comfort in knowing that is the truth 100%. Great honor in that alone.
Your body crapped out on you, and my bike sh*t the bed. It's a bitter pill, that's for sure. It's OK to be disappointed--I know I am. But in your finish, I see a man who truly did give it his all, and it makes feel so proud of you to read that. Congratulations on an outstanding season, and in the end, on a great Ironman day--no matter what the clock says.
I do not think that your increased salt intake during race week caused your problem. It was probably too much water and not enough salt during the bike. The solution to that problem is too take more sodium, slow down until you start peeing out all that excess water. PM me if you want to talk sodium intake.
I was really rooting for you to go sub-10, get a Kona slot, and all of it. I'm so sorry!
All that being said, I am absolutely stunned that you were able to run and stay focused the way you did given your condition. Congratulations, Jim--even if you feel you don't deserve it, YOU DO!! All that loss of mental focus and visual changes was from you brain swelling from low sodium levels---your will and drive overcame a tremendous obstacle.
I hope you are taking time to recover. You've gone through alot.
Jim, I can't add too much that I didn't tell you in person. First of all, glad you're OK. I was so excited for you on race day. Your preparation was flawless and I knew you were capable of achieving your goals. I actaully expected it as the odds seemed to be in your favor. You are truly capable of pushing yourself to the limit. Turns out that's what you ended up doing but under different circumstances. While dissapointing that you didn't reach your goal, a great accomplishment nonetheless.
I know you must be very disappointed but I'm glad that you are able to get something positive out of the experience. Linda summed it up very well, as usual.
Looking forward to training with you next year!
P