IM Louisville 2011 Race Report
ronman Louisville August 28, 2011 - Race Report
I left PA for Louisville on Wednesday noontime with plans to split the drive with an overnite stop in Columbus OH and arrival in Louisville on Thursday evening in time for an Endurance Nation (EN) Team meet up. There were over 40+ EN athletes in town for IMLou. My plan was to stop in La Grange, KY (30 miles northeast of Lville) on the way into town and ride one loop (30miles). All went smooth on the drive and arrived into La Grange about 2pm on Thursday; found a convenience store for water, a place to park, changed in the car, filled water bottles..and set out on my ride...I missed one turn but otherwise a very nice ride at around 18mph (planned race pace) feeling just fine...packed up..into L'ville, and straight to The Pub at Louisville Live (which is an covered entertainment area which is also the finish line venue)...met up with about 15 of the EN team, had some dinner and a beer then split to check into hotel and sleep....was glad to be at the race location to unpack, take stock of my situation, begin to get the lay of the course, and mentally prepare without rush.
Friday; up fairly early and headed downtown to Race Central to register, check out the expo, riverfront, race start and transition area. Registration went very quickly.... supercharged with energy...into the expo...I made the decision to purchase IM gear because I did not know if I would have the chance on Monday morning...I committed to not wearing or even looking at the stuff until after I had completed the event...NO TESTING THE IM GODS on this one....man was I psyched to put on the jacket though- I believe I would be thinking of it during the race!
After the expo; I changed into running gear and took a leisurely 40min run around the riverfront...out along river road, by Tumbleweeds restaurant (and the swim start docks)...back through the swim exit area and the transition area....did not run any of the run course as I am familiar with Louisville and new it was a simple double out & back basically flat course. I was still feeling good...ready to go. Friday nite was an EN Team dinner at Louisville Brewhouse...great time meeting EN team members from around the country and the coaches. Another early evening though....Friday nite was really the last chance to get a full/good nites sleep.
Saturday; no physcial activity planned. Slept in, big breakfast, then over to the Transition area- Check in Bike and Bike & Run Transition bags...Get this done early so I can sit in and listen to Coach Patrick give the EN 4 Keys of Ironman Execution Talk (L'ville edition)...I have listened to this talk on line but having the chance to ask questions and to have it focused specifically on my race/race condition was invaluable....in fact it saved my race. (more on that later)...after the talke I drove the section of the course from tranistion out to La Grange (including a single 10 mile out and back section which is infamously hilly)...had now seen all of the course and was very confident in my ability to execute on race day. Biggest concerns for race day were Tempurature and Wind. As of Saturday it looked to be a decent day...hot but not oppressive (mid-high 80's) with a North East wind being drawn by Irene which would impact race strategy....Had a Big Lunch....then stopped and got some take out pasta to put into the hotel frig....then back to the hotel by 3-4 and just chilled out, warmed up the pasta about 6pm...and watched TV...had spent much of the day hydrating with Ironman Perform and/or Gatorade so felt fully hydrated....went to bed around 9pm.
Sunday- Race Day...started with a 2am wake up call to get up and slam 2 bottles of ENSURE...thats 600 cals..then back to sleep...and then wake up at 4am to get over to the race....quick shower...coffee...coffee....I arrive at the Race Start-Transition area just before they open up (4:45)...get into the bike area...set up my Garmin (but do not turn it on..decide that I will turn it on as I come out of transition to start the bike or else the battery will not make it...It made it but I started getting the low battery indicator at around mile 20)...load my nutrition and hydration on the bike (will talk about this separately as this is a huge part of IM planning and execution especially hydration in the heat)...drop off my bike and run special needs bags...in the bike special needs bag I have a frozen bottle of nutrition (3 hr bottle of Hammer Perpetuem), 3 Cliff Blocks, extra tube and gas canister...in the run special needs I have socks, and some Roctane Gels....then it is off to the Swim Start.
NUTRITION- Fueling for an IM is a major part of the triaining and planning...eating and hydrating sufficiently before getting to the run is imperative....my goal was 300 cals/hour on the bike + 1-2 bottles of fluid/hour. For cals I mixed up a 32oz bottle of Hammer Perpetuem (which would provide 150cal/hour in the first 3 hours) + 3 sleeves of Cliff Bloks which I would take 1/2 sleeve every 30 minute which would be another 150cals /hour...these would be replaced midway from my special needs bags...I would then hydrate from 2 water bottles which would be replaced every 10 miles on the bike....at every bike aid station the goal was to drink and drench with one bottle of cold water...then replace one of the bottles on the bike................this all worked like a charm....except I peed on the second bottle and had to make due with Ironman Perform from the aid stations.
SWIM - IMLoo is unique in that it is a Time Trial start into the river...basically the form a long line and people cross the timing matt and jump into the river one after the other (off the end of two adjacent docks) to start the race...this is kinda nice as you don't have the same amount of crazy jostling as you do with mass starts....You still run into people or have people running into you as you make the way through the crowded first half mile but just a bit less and it tends to stretch out/open up fairly quickly.
The start begins off the dock and upstream but behind an island which affords some protection...then round the island and turn into the current and swim down stream 2/3 of the distance to the finish. As I jumped into the river my biggest concern was my goggles coming off..so I held onto them and started swimming with no issues...the water was warm (86) so I was very comfortable...no chill shock...and I quickly settled into a comfortable rythm....the water in the Ohio is warm and murky...I couldn't see in the water at all...but in fact I think this helps me relax...just breath and stroke..I was moving very smoothly then I am out into the unprotected water and it is pretty choppy...this was unexpected...but the wind was really kicking up the chop ...you really can't feel any current but it is there...made the turn at the bouy and head down stream with two big bridge abutments to aim for....swimming in a straight line is easier than in a lake..straining to see a buoy....I continue to relax...focus on counting 3 strokes and breathing...I'm passing alot of people and feel very good...there are waves!...and every once in a while breathing to my right I get a mouthfull of Ohio River...but generally the swim is uneventful as hoped and planned...I get out of the water in what appears to be 1:16 which is right about were I had hoped ( my plan alloted for up to 1:30 but thought 1:15 was about where my fitness was)...I climb out and start to run to transition which is about 1/4mi away......
T1 - into the changing tent...for my first IM I had opted for comfort...so I need to strip of my swim speedsuit and change completely into my cycling bibs and shirt...not really a major amount of time to do this but certainly longer than having my trisuit on underneath and just stripping off and grabbing shoes...only problem I experienced which caused significant delay was that I pinned my number onto the back of my cycling jersey....when I put the jersey on I had pinned the number stretched too tightly and one corner ripped and I need to have a volunteer re-pin the number or it might come off on the ride (or worsed drive me crazy making flappin sounds for 6 hrs.)...this happened twice...but made my way to the bike and off I went feeling high happy to be on the bike...
BIKE - The way the course and day were set up...as you traveled North & South you had wind and as you went East & West you had Hills (the entire course is "hilly" but North and Sound are rolling hills and not really steep) The plan on the bike was very easy (Zone 1) for the first 30-40 miles - particularly through the Out&Back secktion...then progress to high Zone 1-Zone 2 (race pace/zone)..through Loop 1 & Loop 2...until mile 79..this is the turn at the far end of the loop which starts the long straight, net down hill back into Louisville and T2...there is a sign "Louisville 33 miles" at that corner and it was the point where you could start to push a little into high zone 2 and really make up time....My bike splits reflect this and I really executed well...I averaged 16-17 mph through halfway..by 75 miles I was 17mph avg. and I worked and pushed from 79 miles and pulled my avg. up to almost 18mph...to finish the bike in 6:22...again my goal here was sub6:30 but had a target of 6:15 based on my fitness....I passed 100 people on the bike mostly in the last 33 miles and got off the bike feeling great. A big issue during the bike was staying hydrated and coach said in his talk....if you don't pee at least 2-3 times on the bike you are not hydrated enough and will suffer on the run....so for the first time in my life I peed on the bike while riding....3x!...still trying to figure out how to clean my cycling shoes!...
T2 - much easier than Transition1 but again...I chose comfort (and glad I did)...so a full change into my Philly Triathlon Kit...and I chose my Nike Lunars as opposed to Fasttwitch racers........Glasses and Zoot CoolHat and head out on to the run course....I really feel good and even more excited to be RUNNING... but the sun is blazing and I am thinking...um 26 miles...I'm freaking laughing!
RUN - the goal for the run was 4hrs. This was to be accomplished with a planned run/walk strategy...basically run 8:45 pace and walk 30 secs. through each of the aid stations every mile...(this would net at 9:05 pace and a 4hr marathon) being sure to get all the hydration, ice, sponges, nutrition....I started out too fast but quickly grabbed a hold of myself and forced myself to slow down....its funny but I didn't feel bad at all...I felt better than I had during any of my Brick workouts or Race Rehearsal...(REST/Taper was the key)....the course is a double out and back...and the EN race executions protocol is to start out even slower for the first 6-10 miles ...I was supposed to be running planned pace +30 sec. or 9 min miles...I was slightly under this...but definitley holding back...the first leg out to the first turn around seemed to take forever...I was taking sponges (2 into the vest, one into the hat) and ice down the shorts + drinking water or perform at every station....I was also taking electrolytes in the form of S-caps (one/hour)....a realy tease is that the second turn around to begin the second loop is within sight of the finsih line...oh did that look appealing...anyway back out and I'm moving just fine...I hit 13 miles right at 2 hours...so I am right on pace and have not had any issues running....I'm passing alot of people as most are walking by this time....a big race marker for EN'ers is mile 18...it is called "the line" and the entire race strategy- particularly the bike- is to get you to "the line" ready to run to the finish. As I reached mile 18 I was moving fine but I was getting a headache and something was not quite right...I started to feel a little light headed as I reached mile 20...so I was thinking...I need electrolytes...at mile 20 aid station I popped an S-cap and took some water...but not fuel...in fact looking back I realize i had been hydrating but not taking in alot of fuel over the last 6 miles (from 13)....at 21 I started feeling light headed and my hands and arms started to tingle...I got very nervous thinking I might pass out....this is where the EN 4 keys talk & Coach Patrick saved my day...Coach had just completed IM Lake Placid( qualifying for Kona) and related a nutrion/hydration story about having your system shut down and having to "reset" it...he had experienced exactly the same thing...to try and continue to run at the point invites further system shutdown and disaster...you have stop/walk and get hydration/nutrition...I slowed to a walk, tried to eat the ice I could find in my hat,vest etc....waked .5-.75 miles into the next aid station were I fueld & hydrated...by the time I walked out the back side of the aid station I felt great and I was back running @ 8:45 to the finish......which...when everyone around you is walking seems like you are flying... (literally it seemed that everyone else was waking on the course over the last 6 miles only a few people were actually running)...
The finish is unique as the finish line in kind of an enclosed entertainment venue surrounded by bars, lights, music and restaurants, screaming people and of course the announcer ...." Joe Lombardi ..you are an Ironman"!...I passed 400 people on the run to finish in 4:22 for the run and 12:19 for the IM....I was 34/175 in the 50-55AG and 741/3000 OA
As I passed through the finish line you are met by volunteers who walk out and are supposed to only leave you with someone who is responsible for you...well I didn't have anyone really at the race with me...so I said to the volunteer - who wouldn't leave me- I think my EN team members are in Pub Louisville(the designated post race meet up point) - which is adjacent to the finish line; so he walks me into the bar...and we proceed to walk around looking for anyone...but noone is there. As we walk by this one table of 3 couples...they say congratulations (one guy at the table was a DNF)....and we chat...so I ask them will they be responsible for me for a bit so this guy can leave...and they kindly say yes and I join them at their table...they offer me a beer but as much as I want one I pass and have some water and chat a bit...then I decide I need to go and find my dry clothes bag, maybe get a massage, and some food...which are all at the expo center about 2 blocks away...so off I go...Now I'm feeling cold..its not cold out buy I am shivering...I make my way to the expo center and find the food area...i quickly grabl some chicken broth and sit down...I drink the broth and still don't feel great...can't get warm...a couple sitting next to me offer to get my dry clothes bag ( I passed this couple at mile 25 on the run...flying...I said to them..."time to take your hat off and comb your hair for the finish line photo")...they get my back and I proceed to walk into the bathroom to change and try to pee....I can't pee and I'm feeling light headed again...but it is warmer in the bathroom so I sit down on the floor by the sinks for a bit....after about 10 minutes a volunteer guy walks in and asks if I'm okay...I say I'm not sure...so they decide to give me a hand and carry me over to the medical area...where they want to give me an IV for dehydration....I think this is a good idea...but after 4 missed veins becuase I'm so dehydrated...I decide on them letting me rest on their cot while they bring me more broth and fluids...finally after about 30 mintues I ask if I can keep their blanket and go...they hesitantly let me go as i seem okay....and I am...I make it to my car...Where my IM Louisville Gear awaits....I change and make my way back to Pub Louisville for a single celebratory beer with the Endurance Nation..and then call it a night!
The entire event went almost exactly as planned....had I not had the issue between miles 21-22 I was pretty much right on my 12hr target...in retrospect I did spend too much time/or longer than planned in transitions and at each aid station on the run..these things impacted my time more than planned... but know having my head around the event/distance and reviewing the data...I believe I could cut an hour out of that time fairly easily....but I am in no way disappointed....I don't believe I could have exectured my race plan much better and I completed the full IM smiling, laughing and enjoying myself the entire way!
I can't begin to tell you all how much everyones words of encouragement and support have meant...thanks to Endurance Nation as well...I highly recommmend EN for anyone wanting experienced coaching, training, support, and advice.................I really liked the Louisville Course and may target it again next year...I still want KONA.