Ann's 2012 Ironman Canada Race Report
Ann’s IM Canada 2012 Race Report
Race Day Stats: 50 years old, 113 lbs, FTP approximately 160, vdot approximately 40
Background to this race:
I had a terrific race last year at IMC after my first season with EN. PB swim of 1:01, PB bike (by 17 minutes over my 2008 KQ IMC race’s bike leg) of 6:02, and a decent run of 4:06 (4:03 was my 2008 best). I finished 6th in W45-49 and missed a Kona slot by just about a minute that went to the 5th place lady. I was the first 49 year old in the age group though. Given my upcoming birthday in May 2012, and my advancement into 50-54, I signed up the day after the race for this year in hopes that I might snag one of those Kona slots again in 2012.
However, in November 2011 I began to be plagued by pain in my left glute, left hip, and lower back on the left side. I shut running down at the end of that month. By February I shut biking down too. I could swim, but not flip turn. Nothing seemed to help.
In March and April I went on EN hiatus. No training to speak of, just a little swimming. And work with the Pursuit Athletic Performance guys on functional strength and rebuilding my run form. It was a bleak time. By early May I was graduated to the Return to Run program that got me to a 30 minute “long” run that was really walk/run by May 30. In May I returned to EN. At the end of May I decided to see what would happen if I got back on the bike and continued my walk/run.
Getting back on the Computrainer saw my power levels down by about 20 watts from where I had left off in February. (And when you only had 175 of them to start with, that means something!) I did no run testing. In fact, I did no run intervals at all. All running from my return to run until race day was all zone 1 or zone 2. I estimate I lost about 3 or 4 vdot points. But at least I could bike and run. I got back on the Intermediate Ironman program.
My main concern was ramping up my run from 30 minutes to 2 or 2.5 hours before race day without hurting myself. A very kind email from Al Truscott convinced me that it was doable and gave me some suggestions for getting there. For several weeks, I did 2 “long” runs a week – Mondays and Thursdays – adding 10 minutes to the run each time so that by early July I had a 1:30 run. Then I went to just one long run a week and progressed it to 2:30 by July 26. I did 2 more runs of 2:30, the last one on the IMC course where I got through 26 km. It was only then that I was mildly convinced that starting this event might be doable!
Race Day: The Hardest Ironman I Have Ever Done!
The swim was uneventful and fairly pleasant. In fact, it turned out to be the best part of my day! I lined up as I did in 2011 about ¾ of the way to the left on the front line. I had my own water probably 95% of the time and little in the way of argy bargy with those uber aggressive 35-39 year old men (you know who you are! J ) Out of the water in 1:03.
Through the change tent in 3:15 and onto the bike. This is my weakest of the three sports and as a decent swimmer it is also the most depressing. During the bike leg 657 people passed me! No really: net 657 – so probably a few more actually passed me at one point that I eventually got to get back to. I don’t think I passed anybody. Most of them are just WAY faster than me. A few are not and I see them later on the bike and on the run. A few have nice things to say as they go by – generally about my swim and how shocked they are to see the “50” on my leg! Ha! (Just for the record, 50 is NOT that old. I am hopeful that I am not already put in the same category as Sister Madonna Buder. Now that woman is AMAZING!!)
The bike was not that fun. I was working pretty hard and had a hard time keeping my HR down where I would like it to be. I HATE the run down to Osoyoos – sooo many people passing me and because I stay in Osoyoos every August I have ridden that road until I am blue in the face. Blech. Richter Pass is where I start to like the course. As a small person I climb well (finally, something I can do well on the bike!) but the descents scare the crap out of me – such a big chicken – so it is always a challenge to try to stay aero and not brake. But it makes it so the ride is not boring!
Throughout the bike my family and friends appeared with cowbells, cheering, and signs cheering me on. They are the best support crew. My elder daughter yelling out the car window that I was doing awesome and she loved me really lifted my spirits. She is 19 and believe me, she did not always love me! I continued on, grinding out the out and back, Yellow Lake, and then the final descent with a head wind back into town. Finally off that freakin’ bike in 6:15.
Back through the change tent to put on socks and runners, take off bike singlet, and put on visor and race belt. Then to the porta potty. I cannot pee on the bike so after a 6 hour+ bike ride, I really need to go! 4:54 T2 and then out on the run.
I was actually happy to be running. I don’t run as well as I swim, but I run a lot better than I bike! So off I went, with the goal of getting my HR down to my zone 1 level of about 132-134. My HR stayed persistently high by a couple of beats over the first mile or so, so I really eased up and felt I was barely moving. But I knew that if I was going to run this marathon I better conserve what I had now. I had too few run miles in my legs this year to be rolling any dice!
I continued on my merry (OK, not THAT merry) way through Mile 4 where I saw my peeps and told them I was doing better (a relative term so I wasn't really lying) now that I was off the bike. I continued on with my 132-134 HR and small walk breaks at the aid stations to drink my water and coke. I was totally done with that Perform crap! Saw my friend Jenn Edwards at about Mile 12 and got a high five which was awesome! I saw another woman out there in an EN jersey who must have been Teri Cashmore. Made it out to OK Falls and turned around. Now I just needed to get home again. I kept the HR cap at 134 coming back through the hilly part till about Mile 16. Then I let the cap go for the last 10 miles. Just a couple of beats, but I just wanted to get this bloody run over with! By this time, my stomach was hurting – the stomach muscles. My legs felt OK and my feet were not cramping (which is what usually happens by about this point). I just felt bad in general. I saw my family/friends again at Mile 21. Yay!! And then just 5 more miles. Less than an hour. Of course I can do that. I came up to a fellow who must have been Rob Conn at about that time too. He was looking good and running well. Tons of people around us at that point were walking.
This had been a tough day. Not enough miles in the legs. I seriously was not having fun. But I was nearly done. Then the liars started up: “You are nearly there!” – at Mile 22? Are you stupid? There are 4.2 miles to go, people! Have you ever run 4.2 miles? After moving for more than 11 hours? I am NOT nearly there.
As I approached the town, I started to figure that they must have changed the run course this year. Given where those mile markers are, this year we are going to make the turn towards the lake and then turn RIGHT for the finish chute! That is going to be awesome! I won’t have to run all the way down to the Sicamous first!! (Yes, I was delusional. I clearly couldn’t do any sort of calculations of distance.) So I make the turn to the lake and then, bam! I have to turn LEFT! Geez Louise, are you kidding me?? So off I go and I am mad! That last mile I am blasting away. OK, I was probably running 9:30s. But I am going to be done really soon. And the faster I run, the sooner it ends.
I come down the chute and it is over. Run 4:22 (negative split by about a minute surely due to that last run down to the Sicamous!). Total time: 11:50:45 8th in W50-54.
So this was obviously not the race I had wanted a year ago. If I had replicated my 11:17 from last year, I would have finished 2nd in the age group and would have got that coveted Kona spot. But I didn’t. I didn’t have the cards this year to play a 11:17 hand. But I think I played the cards as best I could on the day. I learned a lot about tenacity. I learned a lot about staying in the box (and on the run that got to be about 4 feet ahead of me!). And I learned a lot about the power of support from those that love you. It means a lot.
Comments
Congratulations.
Great Report Ann!
My oh my… so much for “aging up”, eh? Personally your tenacity is a little concerning as the whole “outlast them until there is only one participant in the AG" theory is going to pot because everyone is getting FASTER as they get older! Yes, that last out and back is a total mind-F. I’m sure you weren’t the only one who was mad there. Rarely a good idea to try to do math at that stage. Oooohh and the LIARS. They should seriously be muzzled!
Also, random: my philosophy is there are two ways to ensure you have a good day. 1 – Give (and hopefully receive) high fives to anyone you know. Even folks you don’t know… just pretend you know them and they’ll wonder “who was that crazy lady at mile 8” which is funny too. 2 – Wear pink nail polish. Seriously, it’s hard to have a bad day or take yourself too seriously when you have pink nail polish on.
BTW did you get a new mattress yet? Or otherwise identify the root cause of your pain? What is in store for you in the coming year? Whatever you decide… all the best to you this year, Ms. 50 and Fabulous!
…xoxox… - J
Good on ya Ann. I met you at dinner Thursday though we did not chat. No doubt in my mind you'll persevere.
@Steve, I think I am going to focus on the 1/2 IM distance next year. I have only done about 3 of them before and never very well. Or I may just chuck it and sign up for another IM even though at the end of last Sunday I swore I never would do another. I think it is kind of like child birth that way! Ha!
@Jenn, yup everyone is just getting faster. Such a drag! :-) Yes, mattress will be delivered on Friday. Yay! First night back here and it was pretty clear that this is a problem. I am hopeful this will be the silver bullet. Pink nail polish and high fives! Got it!