IMWI 2011 for Brian Quarton
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Training plans:
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November OS
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Advanced Half Iron for 9 weeks
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Intermediate Iron last 12 weeks
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I noticed that I got a big bump in FTP about 2 weeks after starting VO2max work in OS
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So I threw some VO2Max 30:30's in during the taper hoping for a little bump.
Fitness:
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Swim pace 2:11/100m
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FTP 260
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VDOT 56
Bike Setup:
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12-27 cassette, standard cranks
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Clean frame, NeverReach hydration system
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Joule, wheelcover, H3 front
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Dark Speed Works Bento Box for flat kit and extra contact lens.
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2008 Cervelo P2C with about 14 cm of drop
Experience: 12:24 at Louisville in 2008. It was complicated.
Prediction: I told my family I expected a 11:17 finish time.
Swim:
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Got in the water about 15 minutes before race start, just before the pro start.
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Started on the shore side of the ramp a few rows back.
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With a gun to my head I predicted a 1:25
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This was my first mass start with more than a few hundred people.
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Swam 0:40 in my half iron this summer.
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Really liked my Xterra full suit. Much better than 07 BlueSeventy.
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Took the punishment. Focused. Counted strokes. Executed.
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Out of the water in 1:20:24, a 2:06/100m pace, for me this was a victory.
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OA 1311
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G (gender) 1011
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AG 207
Transition 1:
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I was out of the water in the middle of the bell curve.
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Ran up the helix. Passed on the inside on the curb.
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Ran but didn't strain. Quick but not hurried.
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Got my bag myself. Number belt on, helmet on, shoes in hand.
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I never sat down. I just ran through the change room and tossed my bag in the bin.
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Ran with shoes to the mount line, shoes on and go. That worked well.
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Time 6:29
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OA 204
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G 166
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AG 27
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I left T1 in 1032 place, 797 male, 157 in AG.
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I passed more than 20% of the field in front of me in T1! Crazy!
Bike:Bike:
- 5:41:15 for 113.446 miles averaging 19.9 mph
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OA 229
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G 218
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AG 39
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162 watts, NP 178, VI 1.1
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5043 feet of elevation
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average temp was 83F per the Joule
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I passed about 50 people when I rode by special needs. Passed about 10 every PortaJohn,
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I drove the course before the race and rode a section.
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With Rich's guidance I rode very well, but of course more time on the course would help.
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Finished the bike in 356 place, 331 male, 60 AG.
Transition 2:
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Got out of my shoes before riding up the helix with no problem.
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Off the bike pretty steady.
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Got my bag. Socks on, shoes on (Nike LunaRacer), grabbed hat with all my stuff in it, and off.
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But I dropped my Garmin. Took a few seconds to get it back. Then I was off.
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Now I was 337, 313 male and 57 AG.
Run:
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I wanted to run 8:45 for 6 miles and then aim for 8:15 pace.
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The temperature was much warmer than I planned, sneaky hot.
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I also underestimated the elevation changes of the run.
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It took almost 2 miles for my Garmin to sync, tried to run easy.
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Averaged 8:46 for the first 8.9 miles
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9:46 for the next 4.3
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9:57 for 8.7
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9:25 for the final 4.25
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Run time was 4:07:16 for a 9:26 average.
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260 AO run, 216 male, 37 AG
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A bit disappointed, but I haven't considered the impact of the hills and temperature.
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So it probably wasn't a total fail.
Summary and Final Thoughts:
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11:19:10
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Over All 229
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Age Group 32
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I swung for the fences and hit a triple.
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I'm very happy with my second ironman.
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I raced in a DeSoto Liftfoil. Fast and comfortable. DeSoto makes quality kit, but I missed the team vibe.
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I have to admit my “one thing” was to catch Prof Jenks in the final 5K, so pathetic.
What's next:
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I am enjoying watching my girls run cross country this fall. Maybe 2 All-Staters?
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I'll run with my wife at Rock 'n Roll St. Louis Half Marathon
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November OS, some winter races and see how it goes.
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No Ironman in the plans for now.
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