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Al T IM AZ 2011

Al TruscottAl Truscott
in Races & Places 🏁⛺

I've written the usual LOOOOONG race story here.

Data:

Discipline Goal Actual

 

Swim 1:15 +/- 2 1:16:57

Bike 5:36 +/- 5 5:44:17 (1:49/1:59/1:55)

IF 0.73 0.65

VI 1.03 1.03

TSS 280 +/-10 236

Run 4:10 +/- 5 4:14:44 (9:26/9:23/9:57/9:59)

Transitions 9:00 +/- 2 9:06

Time 11:10 +/- 15 11:25:04

Overall 80% (518) 541

AG 1st                 1st

 

My run slowed down probably because I was nursing plantar fasciitis the last six weeks, and did no speed work and about 3/4th the normal amount of running. My PF is the only thing that doesn't hurt today - the race probably loosened up the last of the scar tissue and "cured" it. The second leg of the bike was not only windy, but also I stopped to pee twice.

 

If you read my blog entry (I warn you, it's long!), the first thing you'll see is my finisher photo, which will show you how I felt about the race. My one thing for this race was: "No Regrets, No Surrender." It worked.

 

Thanks to Coach Rich for (literally) showing me the way in this race and to Coach P for the bread crumbs he left along the Comeback Trail. And of course to everyone here at EN, without your support (and expectations) I would not have accomplished this.

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Comments

  • SwanieSwanie

    Nice work for an old dude!  Congratulations on the AG win. Although I am bummed that you aren't going to Canada with us I am very proud of you for getting back to Kona. And now you have 11 months to ready yourself for an AG win there. Thanks for dragging my ass into the haus this year, because of you I made my goals as well.

  • SwanieSwanie

    By the way, Awesome story on your blog.

  • tim cronktim cronk
    So that is how its done? Watched all day on and off with my 64 yr old none EN tri buddy , added up the splits, saw you in second place and the pace of the guy in first , to be honest it didnt look good, he says the leader is fast, I said yep but it aint over! We got the notice you regained first at mile 20 coming from Rich. Waiting for the finish split took forever! Perfect. Tim,
  • Paul HoughPaul Hough
    Al - it may have felt ugly, but it sure looked pretty to those of us watching. Congrats on your huge triumph and the exclamation mark on the come-back. You are inspiration!
  • MattAaronsonMattAaronson
    Awesome race. It has been great to follow your progress throughout the season and it is just fantastic that all of your work ended up getting you the AG win. I was worried following you on line when I saw you in 2nd place for all that time. I knew you have the mental fortitude, but was just hoping like hell that physically you could dust the guy at some point. It looks like your strategy play got foiled by the loudmouth, but you had the fitness and mental focus to get it done. That is just awesome. I love the story on your blog, btw, and the picture really is worth a thousand words. Cheers, Matt.
  • mgraffeomgraffeo
    Al, my heart was racing just reading your report! Congrats on a truly terrific day. You're an inspiration to us all.

    and that goes down in the annals of great finish line photos! What an awesome shot of an awesome moment.
  • Chris M.Chris M.

    Great stuff Al.  Who runs 6:27 pace at any point in an IM marathon?  Oh, Al Truscott does.  You are the MAN.  

  • Brian PautschBrian Pautsch
    Congrats, Al! That 1st paragraph hooked me...I was dying to get to the end to see how it turned out. Very impressive!
  • Bruce ThompsonBruce Thompson

    Al - Congratulations!!! Fantastic race execution and super comeback from your crash.  I can't believe you ran at 6:27 pace at the end.

    I had been following the TEAM EN times thru the day, and was excited to see you in the lead.  Then saw that you got passed at the 20 mile split.  Man, I was rooting for you to finish strong cause I know you believe your strength is to just not slow down the last 8 miles.  I was thinking about the battle I knew you were engaged in and was sending you good wishes.    I kept saying - "Don't slow down Al, he'll come back to you."  When your final time and AG place came up, I let out the biggest scream.  My wife came into the room and said "What's wrong?"  I said "Nothing, my friend Al just had a great comeback finish to win his AG."  So, yes,  I was very excited for you.

    Again, congrats on your superb race.  Thanks for showing all of us how it is done.

  • Jump4Joy19Jump4Joy19

    That was an awesome race story to read, you had me hanging on every word! Congratulations on your impressive win and mental tough-out! 

  • scott dinhoferscott dinhofer
    as i told you Sunday Night, I love hearing your stories, the detailed version on your blog was even better, but nothing will replicate hearing it from you right afterwards. Congratulations & thanks for all the advice & inspiration!
  • henrysaccohenrysacco

    Amazing race Al. The long version of your race report is a must read! Congratulations.

  • manconamancona
    Al, thanks for yet another great race report. I really enjoy reading all of them.






    oh yeah, nice job on the race as well and congrats on getting back to the top of the podium. Aloha
  • jburbattjburbatt
    Fantastic race Al! Like everyone else, it was awesome to see you in first at the end after watching your comeback journey from your accident. Enjoy Kona!
  • dotcatlindotcatlin
    Wow, Al! What a race, what a comeback, and what a blog entry. I couldn't get through it fast enough. It was a great read. I signed up for AZ in '12, and am sorry you won't be there, as you are so helpful with your comments on the forums and must be such an inspiration in person. But, you will have been to Kona, and THAT is awesome!!! Good luck!!! The photo is amazing!!!!
  • David AmbroseDavid Ambrose
    Congrats Al, you are amazing! Reading your pathway, twist and turns along the way between the accident and now 1st AG at IMAZ over the last year and a half has been very inspiring. I'd say you have one of the best understandings of actually racing an ironman more than anyone else I know. It's a level I am not at yet, but will be aspiring to get to using your wisdom as a guide.
  • gilliattgilliatt
    Wow, amazing report Al. Great comeback story. You are an inspiration to us all.
  • Jennifer EckertJennifer Eckert
    What a fun race report to read! Nice win!
  • deleshdelesh
    Amazing! Congratulations on a great race. Thank you for sharing all of your great knowledge with all of us.
  • cdntriguycdntriguy

     Awesome race Al.  Way to make it happen!!!

  • TerryOTerryO
    Great blog post Al. Like I said at the bar.....YOU'RE BACK BABY!!!!!! I'll miss you in CdA, but hoping you'll make the trip to watch.
  • GregSVanGregSVan

    Awesome read Al. Amazing to hear the drama on the pointy end of the age group. Congratulations!

  • Nemo BrauchNemo Brauch
    Aha! So you and Matt WERE running together! We were wondering if you guys knew how close you were to each other during the race!

    Tremendous come back story. That finish line picture absolutely says it all! Congratulations.
  • Brian MVIPBrian MVIP
    Al - I have to come out of my usual 'lurking' status just to tell you how inspirational your race report was to me. So that is how the real champs do it - your discipline and consistency are incredibly impressive.

  • Gordon CherwoniakGordon Cherwoniak

    Great job Al.  The details in the blog were also excellent.

    Gordon

  • William JenksWilliam Jenks
    Terrific stuff as always. Congratulations on a spectacular result over the last several months.
  • Peter GreaggPeter Greagg
    Congratulations and well done Al on your fantastic race.
    You are an inspiration to all that know you and know of you.

    Also, a great Blog entry.
  • Nate ParadyNate Parady
    Amazing!!! Great Job!!
  • Paul ScholzPaul Scholz

    Unbelievable Al

    you are my hero!

  • Al TruscottAl Truscott

    Thanks for all the suporting comments. Knowing you all would be checking up on me kept me honest.

    I want to add an adendum to my times. After Coach P invited me to join the "Comeback Kids" team for the Turkey Trot challenge, using my fastest 6.55 split from the race, I went to Garmin/WKO+ to grab it. I found that the splits from WTC were probably not entirely accurate (surprised, anyone?). I negative split the race; here are my splits by half and quarter (these are approximate, and don't add up exactly, as it's kinda hard to grab intervals with the mouse on WKO+):

    2:08:28/2:06:44 ... 1:03:15/1:05:20/1:03:39/1:03:05

    I remember telling Matt S about mile 7 that I would ease up a touch on the second loop (miles 8.7-17.5), as I felt I was not absorbing my nutrition/fluids as well as I wanted. I guess that worked out the way it was supposed to.

    For fun, I went back to the heat calc app and put in the actual temps and dew point from race day as well as my VDOT from a half marathon I did in August, which I won and thus raced fast.

    Heat calc app: 4:15:07. My time: 4:14:44

    Scary, huh?

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