2011 IMAZ Race Report 2/3rds - D. Ambrose
The quick summary is that I incurred a DNF after the first loop of the run. However, I have no regrets as I was having a great day. It's just one of those intangible roll of the dice things that occurred and then it was ultimately my own decision to call it a day.
Season Build Up: I participated in the first 8 weeks of OS in the Fall of 2010, but then went on a primary cycling focus block for a few months (just tried to maintain run fitness at this point) riding road bike in several ultra-century events with each entailing 10K-15K of ascent and between 100 and 120 miles in length. I jumped off the road bike near end of June and felt I had gained a lot, and I mean a lot of muscular strength and endurance in those cycling legs. Transitioning onto the tri bike in July was a breeze. Down in aero, on now generally flat courses had me riding faster than years past and it felt EASY compared to all the ascent climbing I had accomplsihed over past months. My local tri buddies were no longer able to even suck on my rear wheel for very long before i dropped them, ride after ride all Summer long. During the Summer I also began to build run speed and endurance. All in all, plus 2x week OW ocean swimming, things were going well. I entered race week knowing I had great fitness, likely the best I had since starting triathlon some six years ago. My FTP was close 295-300w based on power distribution chart, prior to spending more time at race pace during last 10 weeks leading up to AZ. In fact I experiemented this year and did not follow EN training plan, and conditioned myself to ride comfortably at 200-205w for six hours. That was to be my target watts on race day.
Race Day:
SWIM: I am a rather slow swimmer. I dont really enjoy it too much unless it is OW (I cannot stand going back and forth in a pool) where I can cruise along, so I do not, or have not yet committed to putting in the time for constructive swim training or instruction. The swim for me is just the admission ticket to the two things I do enjoy. That said, I was very nervious about the swim, and more so about the mass start and tight swim start. I hate being in the washing machine. But by Sat evening, for some reason, all the nervousness was gone. Since I did not want to be in the washing machine, I decided to take a chance and line up just inside the bouy line, about 10 yards back from start line. I figured if folks starting swimming into me or vice-versa, then I could just veer left a little and get some free water inside the bouy line along the way to the turnaround. Cannon went off. Wow, went into my mind, I just started swimming towards the first bouy slightly inside the line, and it was the most relaxed swim start I ever had. Sure there were a few folks here and there, got bumped here and there, but for the most part I hung on the left flank of the swimmers and had space in the water and a good swim. 1:23, which almost mirrors my two FL IMs. T1 was slow is smooth and smooth is fast at 8:28.
BIKE: Came out of bike exit and saw Coach Rich. I wore EN bike jersery over race kit so I would not be chilled early on. It worked out good for me. No issue with being cold and never feeling too warm during the bike leg. First loop felt too EASY, but then again we are schooled to go easy for first hour or so. Though I had power meter, I tried not to look at Joule too much, but rather go on feel and the race day and course dynamics. First loop time 1:42 (almost 22mph avg). As I turned into starting second loop I checked my IF on the joule. I was exepting it to roughly 70%. Rather shockingly, it was only at 61%, with NP at 178w. Those first 37.x miles felt like I had not actually ridden yet. The wind was very favorable the entire first loop from my perspective. I suspected the wind situation would change and likely reverse directions at some point, so I decided to, up the ante a bit -- roll the dice, or whatever and really take it to the 2nd loop by riding an IF closer 75%, perhaps slightly greater in some sections. As such, pressure now being applied to the pedals. Glancing at Joule displayed occasionally, I see watts in the 200s, mostly in the 225 - 235 range the entire way to Shea turnaround. Along the way I bypassed all aid stations (except Shea top of hill) and staying wide left through them, buzzing by while everyone else looks like they are in slow-mo. I likely passed hundreds on that loop alone, head down, aero 100% of the ride. The ride down from Shea I was clocking close to 40mph for miles, then comfortably in mid-twenties as course flattened out and back to transition area to start loop 3. Just before end of loop 2, perhaps less than 10th of a mile, David Lesh comes by me. He is riding strong. My stomach burps here and there, so I take a few hundred meters of easy pedaling, then look up and see Lesh about 100m ahead of me during first mile of loop 3. I get motivated by his strength of riding and catch up to him. We exchange hello's and small talk, and then we just ride togther, me in front, him in front, back and forth all the way back up to Shea turnaround, then same thing on the way down. Speed is high, watts are good, effort feels, not hard, but working effort. As we near bottom of Beeline prior to right turn I have need for port-pottie stop. Number 2, so no going on the bike. Stopped at next ones I saw which were just passed special need bags. Unfortunately, a small line, but I had to go. Wasn't going to ride with poop in my pants.
Perhaps 3 - 5 minutes of downtime. Back on bike, I high five Coach Rich at bottom of Beeline, then turn right and head towards T2. Total bike time 5:02, which is a huge IM PR bike split for me. Best prior bike split time was 5:40 in FL in 2008, but at that time my FTP was only around 235-240. I got into transition tent with my run bag. Sat down and felt ok. T2 time at 3:33 .
RUN: I started run and immediately saw my two young daughters and wife along the railings. I stopped, gave hugs and kisses, and then went on my way. As I take off, my wife tells me I am 29th place in my AG right now. My plan was to go the first six miles at about 9:00min pace, then drop into 8:30s thereafter. My long runs in training had consistenty been averaging between 8:15-8:20 overall, so I thought my plan was good. First few miles, I am hitting just under my target; I drink; eat one or two choc cookies at the first two aid stations. Then at approx mile 5, a sharp pain, lock-up in my right leg hamstring. Ouch! It was painful, and felt like more than a simple muscle cramp. I try stretching some.... Ouch! Then begin to walk.... Ouch! Every step hurts as the hamstring contracts and un-contracts. In pain, I limped walk remaing 3 miles to finish first loop of run. Along the way Olivas passes me (He is looking great, running strong.... My thoughts are..."I wish I could move like that.....Good for him though". Next Truscot comes by as we cross paths - me going one direction, him the other. He yells out "Ambrose", but I cannot respond back as I limp along in pain. Once back into the transition area, loop 1 competed, the med tent folks see me walking in pain, and three of them swarm by me. I explained what is going on, they take me into the tent and lie me down on a lounge chair. They touch the hamstring, bend leg, etc...all are Ouch! My wife and girls also see me and arrive at the tent. Im in the tent for about 30min, leg is now wrapped tight as the compression seems to lesson the pain. I can walk, though with a slight limp, defintely not run or jog. Thoughts race in my mind....... "let's see 18 miles of walking to go and I still have close to 8 hours until midnight. I can finish this thing". I speak to my wife and kids. They are hungry: I hours and hours of reality if I walk 18 miles. Then RnPs words came into my thoughts. Triathlon is just a game, it is not the end all. With that, I, and I'll say that again, I decided to call it a day and spend the rest of the day with my girls and wife. I have successfully played this Ironman game three times before. I had nothing to gain by toughing-it-out for who knows how many more hours limp walking 18 miles. I had a good swim and a great bike --- very fullfilling day just in those aspects. The game dice rolled and an intangible appeared that I could not control. I have no regrets and ending up having a great family dinner shortly thereafter.
AFTER THOUGHTS: Later that evening after dinner and after cruising around town with the kids, I would glance at various EN athlete status. Very impressed by what I saw. Solid days for Truscot, Olivas, Lesh, Behler, and everyone else. It was great meeting most of you at the team dinner, as well as in the day or days leading up to the race. Special congrats to our first time Im racers......Wow, you folks rocked!
Comments
I have to say I was really bummed when I heard you had pulled. I had been hunting you down on the run the whole time. Probably a big reason that I had such a good run. I will be adopting your bike plan this spring and doing some BBW's and big local bike races prior to IM Canada.
Dave - Tough day but sounds like you made the right call to prevent major injury. There will be another day, another race. Hope your recovery goes well.
Dave - What an impressive training cycle you had. You'll fight another day. Now, I wonder if there is some as yet undiagnosewd bike fit issue behind the hamstring injury?