2011 IMCDA RR- At least I'm always running
This was my second go around at IMCDA, but in many ways it felt like my first. It was the first time proudly sporting the EN colors and mentality. It was the first time racing an IM with hot-ish conditions (not sure it got to 60 deg in 2009) and the first time two new hills on the run course to contend with.
After a very good lead up to the race with the Team dinner, Four Keys talk, a special pre-race meeting with Tucker and Rich at a place called the Moose Club, and visiting with friends and family as I am from N. Idaho I felt very good going into race morning.
I woke up at 4:30 and took in an infinit bottle, a couple of granola bars, and a banana. My mom, sister, and niece we're all volunteering so we drove in together. Pre-race was uneventful and included all your favorites such as, mile long porta potty lines, people running around like they're about to miss their flight to Wally World, and the slow quiet walk to the beach (until about 5 minutes before race time when everyone starts to rush the beach like D-Day without the Germans).
Swim- I have worked hard on my swim this year as this is clearly my weakest leg (good thing it simply doesn't matter too much in an IM). I felt good during our Friday morningswim and the cold was not too much of a concern. I lined up with a few other ENers and just as Al mentioned we had a few minutes to go the gun went off. It was a bloodbath for me during the entire first lap. It was very difficult to find a rhythm and I had some contact with others the entire time. The second lap was better, but it still seemed like there was no way I was faster then my 09 time of 1:38. To my surprise I was out of the water in 1:25:10 Ten minutes slower than my goal, but a big improvement for me. I left the water happy.
T1: Somewhere in the middle of the wet suit removal, potty break, shoes and helmet donning, and sunscreen application, I came to realize that there's a lot to do in T1. Happy to be out in 9 minutes.
Bike: The bike is my strong leg, which can be somewhat of a curse. You really want to blast out of T1 and get the better of all those fast swimmers, but you really have to remember what Coach said; it's about what you "should" be doing, not what you know you "could" do. I probably went too fast the first lap. I did think the run was going to be hotter than expected and I needed to avoid the meltdowns I've had in shorter races when it's been hot and I've gone out to fast. But, things felt good and I did my thing having a good time flying around the course. I did the first lap in about 2:48. Although I had a goal of a 5:30 bike split I was not prepared to sacrifice my whole day to reach that goal (Duh!) I kept it under control and at the special needs grabbed my second 3 hr iNfinit bottle. I kept things simple nutritionally on the bike. Carry one iNfinit bottle and one water bottle on the bike. I took water from the course as needed and it was easy peasy lemon squeezy. Towards the end of the bike EN'er Josh Petite and I rode around each other and he was like a EN evangelist out on the course preaching the good word to his followers (in this case, Me!) Got off the bike happy in 5:50:28 a 12 minutes improvement over 09.
T2: pretty uneventful, except I think the sunscreen woman and I are probably engaged to be married in some countries (she was pretty thorough). 5:00
Run: I go from running rock star to a drooling mess when the temp gets above 80 deg. Good thing the temp wasn't quite that high, but it was high probably 75 to 76. I knew the temp would effect my run, but I remembered several things I heard or read from Al about the run. The biggest thing was that the goal of running the whole marathon shouldn't just be one of your goals, it should really be the only goal. Running the whole marathon means you did some good things before the run. He had also said that he settles in during the first 6 miles and then stays at that pace the entire marathon. My plan was to follow the EN pacing guidelines and run the whole marathon except the aid stations. First 6 super slow, increase a bit from there until mile 18, then start picking people off. First six felt perfectly slow and I liked having no pressure to do much except keep moving. BUT, as I thought about increasing my pace I could feel my legs get into their pre- cramp posture. Not just a few of the major muscles, but all of them. Why should the hamstrings have all the fun! I know it well, and usually the question isn't if they will cramp, but when. When my legs started "talking" to me, I listened and kept it slow. It was still early. At this point I switched my Garmin over so all I saw was the time of day. Pace did not matter at this point. I put my head down and I kept running until I got to an aid station. At the aid stations I took the sponges to keep cool, water/cola with ice for hydration, sugar and caffeine, and chicken broth for salt. At the last trash can, I would start running again. I ran the hills, the flats, and everything in between. I thought of a poster my mom had on the wall in her office when I was growing up that had a turtle on it who was saying,"I may be always running late, but at least I'm always running." I chatted with some folks and a few ENers, but mostly I stayed focused on getting to the next aid station and managing pace as the chatter from my legs got louder. At mile 18 I focused in counting "Roadkill" and it kept me pretty busy as I got to about 90 before I simply was too wiped out to count anymore. Considering in 2009 they were giving out the space blankets on the run because the temps were so chilly this was a much different run. I finished the run in 4:44:25, which was a bit slower than 09, but I'll call it a wash due to the temps and course changes.
The finish was very surreal for me because during the run I did not focus on mile 26 at all. I was laser focused on the mile I was on and that was it, so to look down Sherman and see the finish line, it was almost like a mirage. But, then i remembered that for two years I had to hear about how I didn't see or hear my two girls cheering for me on Sherman, so I looked and looked until I saw my cheerleaders and stopped for a picture. It didn't seem real, but it was and it took me 12:14:10 to hear that I was now a two time Ironman. Overall it was an 18 minute improvement, but I have no doubt that if the conditions for my first IM were similar to this day my first IM would have been much much slower.
While I am happy with the result, I have lots to learn and some specific things to work on before IM Canada 2012. I will get a power meter before my next OS to help me train smarter and then race smarter. I will look to do open running races in warm weather and talk to the good folks at iNfinit to perhaps get a hot weather mix in addition to my regular mix.
What a different experience this was as a member if EN. From start to finish being part of this team, especially with my Beluga posse, made this one of the best experiences of my life. Seeing Rich out on the course giving not just encouragement but real commonsense coaching advice made me feel like I was a pro. Also seeing Rich, Peter G. and Michele G. on the run course was pretty overwhelming. I had jus met them two days before and they cheered for me like we had known each other since kindergarten!!!! Also, I was also able to meet my goal of being able to come back to the finish line and cheer on the final EN'ers to get it done. Scott and Allen got the full Mike Reilly treatment and knowing what they each went through all day I was honored to witness them get to the top of a very tall mountain. Nice job guys!!!!!!
As I write this I am in Kauai for some R&R (hence the delay) but looking forward to getting back to training for Lk. Stevens 70.3. Actually my running shoes are ready to go for a slow turtle run tomorrow.
Comments
Congratulations on a very well-executed day. It was a tough day out there, way to hang mentally tough on the run.
great report, michael!
you were always steady out there on the run, getting it done. great to meet you and congrats on the PR!
be well.
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Overall sounds like it was a great day! So glad you got the pictures with your girls! Congratulations! Good job!
Great Race Report! We will kill it in Canada next year. Thanks for the use of your watch, and I can honestly say you made my first Ironman experience a quality one. I am proud to call you a friend and I will see you in Lake Stevens.... co-captain.