IM LOU Race Report - A 30 minute PR
Second Ironman is in the books with a 30 minute PR:
12:48:43, 103rdof 256 finishers in the Men’s 45-49 AG, 978th Overall of ~2500 finishers
Pre-race
I had two Naked Juices at 2am and was able to fall back asleep. Alarm rang at 4am and the rituals began. Light breakfast was 2 tablespoons of natural peanut butter on a muffin. I opted to go down to transition fairly late and got pretty far back in the end of the swim line so I did not even know about the drama with the man who suffered a heart attack at the swim start.
Swim
I estimate I got in the water about 7:40. I had two issues in the water. First, my goggles kept leaking. I flipped over on my back to empty them about six times during the swim. My mistake to use goggles I had not used much in practice. Next time, brand new goggles that I swim at least six times in to ensure they are leak free! The second issue was the diesel fumes in the water from the boats. Each time I smelled it, I dry heaved. Ick. I was happy to get out of the water just two minutes slower than last year.
Swim 1:20:01
T1 10:02
I once again took the time to switch contact lenses which added to my T2 time but it is worth it so no bad river borne microbes eat up my eyeballs (according to my ophthalmologist brother).
Bike
Very happy with my bike! I wanted to average 163 watts (69% IF) with a better variability index than last year. I averaged 164 with a VI of 1.06 vs. a 60% IF and 1.10 VI in 2010. Nailed it! I really worked in race rehearsal and in some of my final rides to feel that 69% - pressure on the pedals, cadence, heart rate. It meant I had to target about 175 on the computer dial to offset the >34 MPH descents on such a hilly course. I have opportunity to be more aero. My rolling time was 6:10 and I know Matt Samojeden did it in 6:03 at the same weight (155 lbs.) and power (3.4 W/kg). as me in 2009. It was great to see the family twice through LaGrange. I had them stand on a hill so we really got to see each other as I powered through. I was hydrating aplenty with two potty stops. Then I was not going to make it to T2 so I stopped at the last aid station. As I slowed down a little girl of about 7 ran out into the road and back in a blink and she took me down as I was slowing to a stop. She was not hurt and neither was I so I leaned down and gave her a kiss on the cheek and said, “it’s ok, I needed a break anyway.” Close call! There are no accidents but I was blessed to have this as my thing that went wrong. Once I was back on the bike, I realized one of the fingers on my right hand was sprained but thought, “that’s OK, I don’t need a finger to run!”
Bike: 6:15:01 – 20 minutes faster than last year.
T2 6:40 – Fast for me since I had already peed 
.
I picked up almost 10 minutes in transition this year.
Run
I had the pleasure to run with Aimee Hendrigan for the first 12 or so miles. We had to work to slow down for the first six miles and were pretty constant at 10:30s. She slowly pulled away as we made the turn around near Fourth Street. I averaged 10:45 from there to Mile 18. After a mile 19 potty stop I just could not keep the pace, so I became a 12:40 superstar from there to the finish J. I saw lots of EN kits out there and no one walking so that was awesome.
Run 4:56:59
Once again, a great EN weekend. It was great to meet everyone at the Team dinner. My young protégé, Dan Toberman, enjoyed meeting many of you and finished the race strong. My preparation for this race and season went well and my execution, though not without some mistakes, got me a result I am pleased with. I will enjoy continuing to learn from all of my EN teammates and wish you all best success in your final 2011 races or in your transition period. See you on the Forums and here’s to a stellar Out Season in 2012!
Comments
Sandra got a couple of good pics that she will forward – boy you looked lean this year!!!
Great job and report. The positive vibes go a long way on race day.