Michael Johnson IMLOU RR
3rd IM LOU 23min PB!!! PBed ALL 3 Disciplines!!!! (esp the BIKE)
32nd AG 708th OA
Overall: Temp fine....More wind than usual....MORE traffic...had more coasting due to traffic
Here's the numbers:
SWIM: 1:02:25 (last yr 1:04+) 2 MIN PB!!! Start 13 min after gun went off. Because Im a FOP swimmer had to weave alittle and did alittle more accellerating through some traffic but overall felt like cruising. The accellerations prob accounted for the quicker time. Very happy so fast with little effort.
T1: 4:35 jogged through pretty fast in comparison to alot of peeps
BIKE 5:59:14 (IM LOU 2009 6:12) 13 MIN PB!!!....I have NEVER been under 6:00 before so that was a big goal for the day. May overall NP 171w was identical to 2009 but the VI was better 1.12 (still need some work) I have to do more coasting with traffic but that shouldn't have been much. For me the 12 min improvement was #1: more aero. #2 new bike with better fit #3 Better VI My goal watts was 179 for a 70% but this felt fine. My goal was to power the last 30 miles (the fastest section and I did. Averaged about 20.5 mph) My MPH on the race day tracker was very consistent. Happy.
AP 153 NP 171 VI 1.12 67% IF 269 TSS 18.8mph (1 mph faster than previous with no increase in work)
T2: 6:37 Still pretty fast
RUN: 5:01:44 (IM LOU 2009 5:06) 4 MIN PB!!! 3rd Goal was to run <5:00 but did some bloating. Had to do more water than I wanted but was able to rally. I was very steady with my race tracker pace throughout. My fast section was 10:50's and my slowest was 12:20's min/mile...I went walk/run 2:1 for 6 miles....3:1 for 6 miles....4:1 for last 13 mile. I wanted to run the last 4 mile continuously to try to get under 12:00 but hamstrings started cramping bad so just stayed with walk/run....Overall felt solid...not fast...but solid. Just ticking off the miles.</p>
OVERALL 12:14:54 (IMOU 2009 12:37) 23 MIN PB OVERALL. Not bad considering my 8th IM and racing the 50-54 AGE. I may not be the fastest improver but I am STEADILY improving at this game. NEXT one......11+ hours.....
Thanks EN....Loved all the people on the course Thx Coach P for being there. It really helps alot. You can let up cause you know your out there!!
Comments
8 IMs and you are still setting PRs at 50 that is awesome.
@Dan...as usual, played leap frog with many on the 1st loop. Then, never saw them again. Classic. To me there were ALOT more people walking this year on the run course.
Great race Mike. What's next for you?
I agree too that there were more people walking - the last few miles I sometimes felt like I was the only person running and people were giving me strange looks as I passed.
Interesting coincidence we both had 23 min PRs from 2010 Louisville (yours more due to bike, mine to run) - work works!
Keep on plugging away at those PB's - I had mine at age 60 in my 15th IM. Sub 12 is definitely in sight.
@Aimee.....I just did pure water....2 cups each aid station.....Put ice in both hands and took a bit every minute or so between stations. Once stomach calmed I then mixed 1/2 and 1/2 powerade and water with a couple of cokes toward the end. Morale: Pure water if stomach goes south.
@Al...thanks.....I guess the more "veteran" athlete cant' expect massive improvement....just steady year after year. I suppose a 23 min PB BUT also getting a year older is a larger improvement than maybe, say, for a 30 yr old would expect.
@Chris...not sure. As sick as it sounds, Im almost contemplating St George early, then IMLOU or IMWISC or IMFL in fall. Still need the SAUs to see. 2 IMs in a year is a step up for me.
Awesome job Michael! Way to carry the flag for Team KS!