IM LOUISVILLE 2012 Report- Reflections on My Season & A Race Result
2012 Season Review/Analysis and IM Louisville RR
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This is a long compilation of thinking about my 2012 Training/Season and A Race Results. Please read as much as you are interested. Alternatively you can skip ahead to Section 2 which is the Race Report Only.
Having just completed my A race for the season, my second full Ironman, Ironman Louisville I thought I would take the time to review the results in the context of my training progression for the race.
First I need to say that I simply love the Ironman Long Course distance. In trI love the challenge of running to potential of the Ironman Marathon. While I don't believe I have run anywhere near my potential yet I believe that the event suites my personality and strenghts.
Last year I competed in IM Louisville with the goal of finishing (unstated goal of finishing in 12hrs). I completed the race in 12:16 which consisted of 1:17 swim/6:20bike/4:20 run. I was excitied to plan my return with an aggressive target of 111-11:30. I felt I could maintain my swim with maybe a slight improvement (1:15), 6:00 bike, and 4hr. run. The key to this was a strong improvment on the bike....Basically going from an avg. of 17.5mph to around 18.5mph. Strenght on the bike would enable me to run more consistently; If bike goes well I was confident that 9:05 pace (4hrs.) was easily doable.
My training (via Endurance Nation) is built on the principle of building a fast machine in the OutSeason (20 weeks Jan-May) with alot of Threshold & Interval works...then extending that out to Race Distance & Pace during the Race Specific Prep (10-12 weeks Jun-Aug)...
Toward the end of the OutSeason my first test was NJ Devilman Sprint (May 5th) which included a 20mile bike leg which a ripped at 22mph a full 2mph over the prior year with no loss of run speed....3rd in AG....all in all a good sign.
I exited the OutSeason Phase of training at full throttle with my second test the Mooseman International Olympic Distance Triathlon (June 2nd)...This race was tough due to horrendous weather and minor mechanical but I rode a stong bike leg (44k @ 19.5mph) in very hilly difficult conitions and had an excellent run...finsihing 7th in AG. ...
My training seemed to have had the desired result an I was now prepared to enter the Race Specific Phase of Training. Which began after one week recovery in Mid June. The Key aspects of this phase are taking your top end speed, adding endurance/distance/volume to prepare you for 112mi. with enough quality/speedwork to carry the speed fitness.The longest rides through the OutSeason were up to 50-60miles. Weekend Rides during the Race Prep phase woul average 70+
My first week was fantastic with 2 rides of 65 & 70 mile averaging 20mph...(weather was cool all was goo)...however the next weekend...I crashed!...a concussion, 10 stitches in my head, 5 in my hand...and almost 2 weeks of no training ripped a big hole in my plan!...I ha given myself 11 weeks for Race Prep...I had put in 2 weeks, I lost 2 weeks from the crash, an 3 weeks of Taper...that left me with only 4 full weeks of training during which I had get in at least 2 100mile race rehearsals...to try and build endurance fitness fast I decided, after speaking with my coaches, and do a Big Bike Volume Week, which is basically a high volume (lower intensity) week...so I came out of 2 weeks of inactivity and dove into this big volume build which consisted of 5 days bike volume was 65,100,0 (hard 13mile run),100,40...I took two days off and finished of the week competing in Ironman Rhode Island 70.3; which resulted in a less than stellar result as I was exhausted....but I felt fit enough to ride the distance...I had a cutback week to recover leading into my race rehearsal scheduled at 3 weeks out from Louisville.
The final Race Rehearsal was conducted on a bruatlly hot day and I need to pull back on the intensity in order to have enough left for the 1hour brick run to follow. I complete the Race Rehearsal feeling great but it was a a much slower pace than hoped. I had now ridden 100 miles 3 times over the final month all of them faster than my Rehearsals from last year...but my final race rehearsal was slower than my final race rehearsal last year...so believe the big volume worked in orer to get my endurance up in a short amount of time....however...in retrospect I think the concentration of volume over intensity necessary sacrificed my early season speed....would I have it on race day?
IM LOUISVILLE 2012 Race Report
I had mixe feelings going into my second IM Louisville; I knew I had done sufficient training to complete the race but di I have the level of fitness I had planned to execute a PR? I wasn't as confident about that. The biggest factors where first, unlike last year, I was working full time this year...so the consistency, efficiency, and overall volume of my training was sliightlylower. Yes I had hit all the key workouts but last year I had more time to swim, bike, run, and recover than I did this year...and I had taken advantage of it. In particular I was unable to swim as often/regularly and I knew this would have an impact. Second; I simply was unsure of where I was on my bike fitness. I knew I had the early season fitness in me, I knew I had the endurance, but where those two intersected I was unsure...I knew I had run fitness but the key was the bike...I knew that I would have to have optimal conditions to see the bike results I hoped for...and honestly kinda new that optimal conditions are hard to come by in August in Kentucky. I had a plan and I would deal with what the day gave me....and I was okay that.
Race Day-
I wake up at 3:30...I eat 1 1/2 cups of applesauce, banana, and 1 bottle of Perform. Stretch, relax, everything is ready to go...and I head over to the transition area for body marking....then the half mile walk down to the swim start area...its already hot.
I get in the swim line...and I am literally about a half mile from the swim entry. Basically Louisville has a unique time trial start rather than a mass start...you line up in a long line...and you go off the end of a dock 1 by 1...The cannon goes off...I have a powergel...the line is moving and about 20min. later I'm in the water.
The Swim-
Wow...I have always commented that I like the IMLou swim because you don't have the craziness of the mass starts...and last year I had a very clean, smooth cruise...This year was very different!...perhaps becuase I started so much further back...it seemed i was constantly swimming up into groups of people...I don't think I ever went more than 20-30 strokes without hitting someone...as much as swimming is about relaxtion, and smooth form...this can be very distruptive...despite this I tried to just relax and swim on...I expected a slower swim split anyway because simple did not spend as much time in the pool this year as last...so I was okay with just going with the flow...I am at cruising speed a 1:55-2:10/100yd swimmer...roughly 1:20-1:25 - Last year I had a 1:17 split....but I wanted to be out by 1:30; I exited the water in 1:30...one thing I didn't account for was that last year the river was at normal flow and we had an advantageous current...this year the water was warm and slack do to the lack of rain...no current at all to help us along...all okay...and on to the bike.
The Bike -
The plan on the bike is simple; the bike sets up the run...you have to ride at a tempo that allows you to stay fully hydrated and fuel yourself for the run...a good rule of thumb is in order to be prepared to run to your plan/potential you should pee at least twice on the bike...if you're not peeing on the bike...at best you are not going to run well and at worse are headed for a situation which will end your racing day (you may walk into the finish..if your lucky...but you won't be running much)....managing you're energy expenditure and you're heart rate is critical on the bike.
The plan is to ride the first 1-2hrs. at very easy pace/power and watch your heart rate...if all is okay you build up to your target pace/power...if your heart rate gets too high and you aren't able to eat/drink/pee then you have to back off until your heartrate comes down to a point that allows you to do that stuff...from a nutrition standpoint the goal is 2 bottle per hour of Perform and a gel or half a powerbar every 30min.
I ride the first hour which includes a flat section out of town (slight tail wind hear...bad omen for later)...an a short but hilly out and back section....I ride this first 20 miles seemingly in control (around 18mph avg.)...and stick to my nutrition...HR is good at 129 (goal is under 135) NOTE: Last year this leg was 16.6mph/HR 121
You exit the out and back and begin the first of 2 30mile loops...mostly rolling...its is now about 10-10:30 am and the heat is picking up and I'm concerned about it as I go into the first rolling sections..the first thing is a minor mechanical...my chain drops on a downshift...and I'm unable to get it back onto the small chainring before losing forward moment and I do the embarassing slow motion cow-tip...takes me a few minutes to get up, re-chain..and get going down the road.....as I continue on my heart rate begins inching up and I am forced to back off the power a bit...I hit mile 50 (17mph avg. speed) ...and my heart rate is still above 140 and I haven't peed yet...at this point I finally remember to take an S-Cap (had planned to take 1 per hour)...and see how second loop goes..at this point I am moving along well...passing alot of people who really don't ride the hills well...they all hammer the front side of the hill then hit the top and coast...working to hard to get up and missing all the advantage of free speed on the down hilll...but I'm still going slower than I would like...but thats okay...you gotta take what the day and conditions give you and work them to the best result of the day...this is hard to keep in perspective...but is critical....NOTE: Last year I was 16.7mph avg. and HR was 128 at this point.
The second loop...I keep things steady...HR is still a little higher than I would like but seems okay...I average 17mph and continue to pass people...I'm looking forward to the sign at the end of the loop which says 33 miles ot Louisville and is net down hill....last year I hit this corner- 80mile point- in 4:43 16.9mph avg...and with a tailwind averaged 20mph back into T2....this year...4:41...but this year we had a 7 mph headwind and the need to hold back because my HR was still higher than I would like and still had not peed at all....it took me 1:45....I hit T2 satisfied with my ride but concerned about my hydration status..... Total time was 6:25 (17.5mph)...a littel slower than last year...
I took a little extra time in T2 to get ice on my head, drink, etc....I was finally able to pee on my way running out of T2...and so I headed down the road feeling good and feeling better about my hydration...
The Run -
What can I say...I love the IM Marathon...I always feel good to be running...and let me tell you...as my coach is fond of say...the IM Marathon looks more like a Charity Walk-a-thon...seriously...as a runner...to say and feel that running at 9-10min. pace is good is hard to swallow...but when everyone around you is walking...literally not even powerwalking...maininting a steady 9:30 pace is FLYING!...and that is my simple goal.
I actually believe on a good day I should be able to run 9:00 min pace (sub4hr) but on this kind of hot day..I start out at 9:30's and want to see if I can hold this...again I'm monitoring HR...on the run...140-145 is target range...and I'm doing okay managing both pace and HR...throught the first 6miles...I am trying to eat/drink/ice/sponge for 30 seconds max at each aid station...all is going well...I think...I make the first turn (double out and back) and head back toward downtown Louisville...I pass my coach at mile 10...looking/feelin good...first thing he asks..."did you pee on the bike?" I told him not but that had once at the beginning of the run...he said okay..but take it easy...and keep hydrating....about 1 mile past him and not long after the next aid station I started to run into trouble...it starts with a tingling in your hands...then your arms..and if you try to continue to run..you get light headed...its an electrolyte imbalance/depletion..in this case potassium...your body is shutting down and you have to slow down/stop and get your heart rate down and some electorlytes into your system...this happended last year but at mile 21...I'm at mile 11...and very concerned...I have to walk into the next aid station...over a mile away...I get some concerned looks there as the volunteers as are you okay..why don't you sit over ther in the shade...excuse me but FU just give me the Roctane Gel, Perform, Banana, water, ice..I'll take everything ya got....which I do and finally the tingly subsides, I'm able to pee again...and I'm off and running...albeit cautiously watching my heart rate and pace...but running!...I am able to run the remainder of the race (with walking through the aid stations to hydrate, ice etc. these walk throughs which take 30 seconds early in the race become 1 min. in the last 10 miles...but I do not walk outside of the aid stations..that is the rule!.........and feel freakin great..because I know I have this baby in the bag.....like I said before everyone is walking downthe street..so if you are running..even if it is 9:30-10 min. pace...YOU ARE FLYING....I hit 25miles and start thinking about the finish line...take off the heart rate monitor, comb the hair, glasses up on the visor...smile...You Are An IRONMAN! Final time 12:55 about 40min. slower than lat year...about the same percentage time differential as the Pro winning times (-5%)...also placement wise I ended up 38/180 in AG ( I was 36/130 last year)...overall times were slower due to the slack water, headwind and daytime temps/humidity which where considerably higher then last year...so all in all I'm pleased with the result...particularly my ability to manage my effort, understand physiologically what was going on, how to adjust and take corrective action forestalling a potentially worse outcome.
I cross the finish line and the fun has only just begun....you land in someones arms, picture, hat, shirt, water...are you okay..yes..no not really...........last year I was able to walk to the convention center(about 50yards) were the morning clothes bags and food are..before feeling woozy and being walked into the med tent...this year...I sat down at the finish line..and immediatley started to get tingly and woozy...and I said...I need some fluids withelectolytes quickly please and he goes to get me water & perform...by the time he gets back my body is shaking and my arms/hands are cramping painfully and I say to hime I am crashing and need to get to med tent now and I cannot walk there.....they go to get a wheelchair and I am panicking and feel like I'm having trouble breathing ( a little panic attack)...they get me into a wheelchair and are pushing through the crowd ..and I'm yelling at people "please get out of the Fing way"...get to the med tent..and unlike last year when they couldn't get an IV in my...they where succesfully the first time and after the first bag of fluids where in my my hands/arms uncramped and all was good with the world again.....I got my clothes ...some food and made my way back to the finish line where some friends had passes into the VIP balcony over looking the finish line...got to chat with my coach and with Pro Chris Macdonald who came in first last year and second this year...all in all a very cool day & evening....can't wait for my next one!
Thanks for reading...
Comments
I like the take home message, and I can really relate to it. This is alot of fun. I just have to make sure that I don't try to 'unfun' it!
JL - wise moves there @ mile 11 on the run, leading to a big smile at the finish. Good job.
Like Al said, good decision, your comments about really luvin the IM marathon really resonates with me. Mostly because I am not fast in standalone runs, but in an IM, those steady 9:30s make one feel rocket fast. Good luck.