IMLP Race Execution - Steve West
Objectives: (1) Finish first IM (2) in daylight and (3) run the full marathon. Long shot goal if everything goes better than expected is to go sub 13.
Background: I’ve run 16 marathons in the past 6.5 years including Boston this spring and a 50 mile ultra. My first Tri was an Olympic in 2009. Since then I have done 3 sprints, another Olympic and 2 half irons. I’m not fast and have no plans for Kona or a podium spot, but I am competitive with myself. I always try to PR in everything I do, anytime I have the chance. I don’t give in and I don’t know how to quit.
Stats: I am 53 years old and stand 5’ 10” at 160 lb typically, but current weight is 154 and race weight will be about 153. Currently at 9.7% BF. Swim pace (pool) 1:42 but long OWS pace is more like 2:00+. FTP = 220 and vDot = 46.
Pre-Race: Late Saturday afternoon meal of broiled tuna or chicken with stir-fry and pasta. Bed at 9 or sooner. Morning meal of PB&J and Gatorade at 4 AM. Follow with 16 – 24 oz coffee (I am a caffeine junky). Will drink water or Gatorade on route to swim start. Possible Gu pre-gun depending on nervousness and state-of-gut. Caveat on the PB&J: It has been a staple for every marathon, a 50 mile ultra, every triathlon, and has never caused any GI issues.
Swim: Anticipate 1:30 based on recent OWS times.
Will likely stand at or near the shore for as much as a full minute before starting. I suffer from anxiety when being swam over so I figure I will loose less time and be more centered by waiting for the blender to smooth out. Swimming at my max effort I breathe every other stroke – either side but my left is more comfortable. All day pace is bilateral. My only objective in the swim is to finish and get on the bike.
Will swim in EN tri kit, and wear Garmin 310, Orca Equip wetsuit, AquaSphere Kaymen goggles
T1: Shimano T31 shoes, no socks, add EN Jersey over tri top, Tifosi Vogel red fototec glasses
Bike: Anticipate 6:40 to 7:00 based on RR# 1 and recent bump in FTP
RR#1 was on the LP race course with a 213 FTP, took 6:49 (6:58) IF = .715 & NP = 152. With my new FTP that is below 0.70 and below my goal watts – a good indication that if I repeat the performance I will be set well for the run.
Plan to ride at 0.70 of 220. First gear @ 146 thru Keene till I settle in comfortably on the ride to Jay. Second gear @ 154 after that except for long climbs @ 162. Lastly, try to avoid time in forth gear @ 170.
Nutrition is Infinit in Speedfill on the down tube, refill at BSN. Plan to freeze 15 oz water and add 25 oz of mix on race morning for BSN. Mix is 300 cal per serving, and 3.5 hours per fill. Garmin vibrates every 15 minutes for me to take 5 sips nutrition. All past simulations and long rides have resulted in 240 to 250 calories per hour (never drained the Speedfill completely) and has been outstanding for performance and never a GI issue. Hydration will be in the seat tube cage and replaced at aid stations. Typically drink 48 to 64 oz water per 56 miles on normal to warm days. Hot weather will require an additional 24 to 48 oz to avoid dehydration.
Recently added a Salt Stick to my aero bars but never used it and have never taken salt caps. My reasoning for having it is as a tool of last resort if things go terribly wrong (thinking cramps and malaise) that cant be fixed otherwise.
T2: Asics 2140, socks, Solar Comfort dark sunglasses, 4 Gu in pocket, guzzle or carry Gatorade
Run: A good run would be at or near 4:00 but would be happy with 4:30
The DataTool has my EP at 9:07 so I need to target 9:30 to 9:40 for the first 6 miles as per RnP protocols – not going to be easy to do. My personal EP is more like 8:50 or 8:55. Another thing I have found is that 9:20 is easier to maintain than 9:40 so, I’m likely to get scolded by others or maybe even burned by my own stupidity. I will do my very best to target the EN pace of 9:37 but …..Well, we’ll see.
From mile 6 to 18 the plan is to hold EP – my acceptable range will be 8:50 to 9:10 unless the wheels are coming off the bus. I plan to walk 30 steps at each aid station, taking mostly water but will supplement with Perform and Coke. I will be carrying 4 Gu as calories of choice in flavors I like. In stand alone marathons I have used Gu on 35 to 45 minute intervals and hope to do similar at LP. If I can get my flavors on the course, I will not need to stop at SN for replenishment.
Predication: 12:55 – but it has to be a perfect day with no tactical errors in execution.
Swim 1:35
T1 0:10
Bike 6:50
T2 0:10
Run 4:10
So, Comments? Suggestions?
Steve
aka TreeMapper
Comments
I'm gonna bet there are going to be more than a few hanging back at the start. Gonna be like a party, everyone looking around waiting to see who goes first....
Yeah on the GroupOn, but I have a dumb phone so will be SMS only. Dont really like phones and dont want to spend an extra $360 a year for a data plan.
Glad to hear your cracked Zipp is going to be taken care of. What a stressful bummer to deal with this close to gun time.
When you getting to Placid? I plan to be there Wed in time to get an evening swim in.... if there is room enough in the lake.
Steve,
The only concern is the salt stick, if you have not used it before that is a concern. Second if you find that you are getting cramps it could take some time for the body to come around.
Two notes on the run is the run if you have trouble doing 9:40's, which is the best but if you do 9:20's make sure that you walk the aid stations for 20 seconds. Second where does the personal EP number come from? I'd be very careful especially on the first half of the run with the 8:50's unless you are very confident in your run. Stick to the 9:10's and use the last 6 miles to run by people.
Perhaps you will leave something on the table on the run but you will lose a lot more if you have to start walking on the back end of the marathon, or slowing down significantly off the 9:10 pace.
Gordon
@ ;Gordon - Thanks for the feedback.
About the Saltstick, I read so much about others having electolite issues and taking SCaps or something. I don't think I have ever had electro issues in marathons or HIMs, but then again this is my first full IM. I got the Saltstick as an impulsive "what if" thing. Realistically I don't expect to use it. My OCD self needed to do something to ease my mind so I got it. It weighs nothing, requires no attention but is there for mental reasurance. The only way I'd take salt caps in the race (or anytime) would be as a last ditch effort to save a DNF, all 4 wheels would need to be off the bus, burned-out clutch, have a hole in the radiator, leaking puddles of oil, .....
On the run I do plan to walk aid stations - 30 steps. I did this on the JFK50 and worked well for me. Agreed the 9:40 is the better pace for the first 6, but it just feels hard to get to. I can go slower or faster - kind of like it is 'between gears'. I will do my best to follow the protocol - I'm just realistic with myself about what I can achieve.
The personal EP is the pace I fall into if I stop thinking about it. It's like cruise control. HR is in zone 1, breathing is easy, I'm just noodling along checklng out the scenery. It comes from running 1400 to 1800 miles a year for the past 5 or so years.
No plans to try and 'bank' time by running faster early - been there, done that, backfires every time. Mile 18 will be soon enough to open the gates and see what is left. No, my plan is to be conservative the entire day. I know going harder will only hurt me and booger my run - and I do want to run the full marathon (less the aid stations of course).
Thanks for the opportunity to re-think my plans. Going thru the thought process one more time and clarifying things is helpful.
PS - @ ;B - you're funny! LOL
---Ann.
p.s. the run plan looks good!
Realistic transition times are going to be more like 8:30 and 3:00. So between the 2, I have an extra 8+ minutes to account for other unforseen events like double flatting, too many pee stops, etc.. and still have a chance of hitting my dream goal of sub 13 hours.