IMCDA Race Report - Dave Tallo, painting by numbers
| 01:08:32 | 05:25:44 | 10:15:25 |
Swim 1:08:32
t1 4:07
Bike 5:25:44
t2 1:31
Run 3:35:31
OV 10:15:25
Swim 1:08:32
Decided to seed myself 2-3 rows back behind a few big dudes to get a draft, and as a last minute decision, close to the bouy line instead of in open water on the outside. Consequentially, I took a hard elbow to the goggles at about 45s into the swim, took a big mouthful of water as a I gasped, and had to tread water while I coughed for 3-4 minutes. Risk taken, price paid. Moving on, then.
T1 4:07
Only thing that cost me time was choosing to put on my race jersey in t1 - I didn't relish the thought of the first 30' of the ride in a cold wet top.
Bike 5:25:44
Bike miles 0 - 112 5:25:44 /// NP 197 /// Total TSS 287.4 /// Total IF .729 // IF 1.07
Miles 0-56 2:41:40 /// NP 196 /// TSS 140.9 /// IF .724
Miles 56 - 112 2:43:53 /// NP 198 /// TSS 146.5 /// IF .73
bike can be summarized in the following decision tree:
Piece of information enters brain ----> Q: Is that information one of four numbers on your powertap? --------> Y: Continue. N: Replace that information with one of four numbers on your powertap. In short, a 5.5 hour dialogue with my powermeter.
Saw Rich at some random hill, and asked if it was "Good Execution" when you are getting passed by 50 yr old AG women on the hills. He confirmed that it was.
T2 1:31
Stopped on the way out of tent to reset Garmin and grab a water.
Run 3:35
Miles 0 -13.1 1:49:42
Miles 13.1 - 26.2 1:45:10
Miiles 18-26.2 1:04:51
*** numbers are monkyed up because I hit "stop" instead of lap a few times during the run, but this is what i've been able to extrapolate from the data i have.
Training has been at VDOT 53 this season, which should have yielded me a 3:25 IM marathon on a "moderately difficult" run course. I was dissapointed with the run time, but that was one hard course.
High point of run - or maybe the race - was seeing Al T on the course. The guy represents every admirable quality in this game.
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Ended up on the far outer bubble for KQ - my time put me at 20th in Men 40-44, and spots rolled down to 10th place. Race goals were top 100 OA (I was 103) and sub 10:00, so there's still lots of work to do to stand out in this very competitive age group, and I'll be planning progress in terms of years intead of months going forward. Essentially, I have to be at the average time of Pro Women to get a spot (But I DID beat Hillary Biscay!) . [EDIT: WRONG! HB Didn't race at all! And I was thinking of Desiree Ficker, and I didn't beat her - she beat me by 5 mins!]
Next up: IMWI or REV3 in September, and Peterborough HIM next weekend!
Comments
Dave,
Let me start by saying I'm glad I'm in the 45-49 AG. That being said, excellent work on another finely executed race. I'm confident you will get to where you want to be. Stay the course!
Matt
Nice race Dave. I had a similar conversation with my Joule. I am actually glad to be out of the 40-44 group, although there isn't much let down in the 45-49 group either.
I am setting some goals and feel like I am capable of much more than I put out at CdA this year (my first IM) and really thought I could potentially run the exact race you ran. I would just like to know how it stacks up...
Well executed race, and keep the course. Kona will be so sweet when the day comes. Don't lose faith!
@Stephen: VDOT is 53, FTP is 270 on 150 pounds, or 3.97 w/kg.
@Patrick: That's the million dollar question I was musing about for a 5 hour ride today! Changes will be :
Fridays off entirely
Move Friday swim to Sunday PM, done as 40' TT (or open water swim as RR in last weeks)
Long runs as normal, maintaining MS of 40' HMP, but doing remainder slightly above pace as 9' run, 1' walk. OR, I might dump long runs altogether and do a 90' run as HMP 60-90', twice a week.
Continue to do Sat as 5' classic EN ride accumulating 300 TSS, with 40' brick run
***Perfect Nutrition decreasing race weight to 145lbs, and Perfect Rest, with 9 hours sleep per night. NO FLAKING ON EITHER - EXCEPTIONAL GOALS REQUIRE EXCEPTIONAL COMMITTMENT.
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And I'm confident the 3:25 run will come. I've done maybe nine or ten IM marathons based on training at VDOT 52 paces, and these have yielded 3:30 to 3:35 run splits. I made a major breakthrough in running this year, and upped my VDOT paces to 53, which cut off 30 seconds per mile of EP, and have been training on those paces since October. In my view, it's just a matter of continuing this running, and letting it happen race day. And making sure that I don't cook myself on the bike, and letting myself run to potential.
Great job!
dave: great race and plan moving forward! you can do the 3:20 on the run for sure.
how long are you in the 40-44? u and rich in that group is not fair!! i am joining that group next year
.
gh
Dave,
Nice even pacing on the bike and a good overall effort. Given your attention to detail I'm sure the run numbers will be there in the future. I look forward to the training and results come September.
Gordon