2012 Farewell IM Canada Race Report: Missed my break-thru performance by that much.
Prologue:
Almost 53yrs of age; been tri'n for 10 years; this was my 5th run at IM Canada; 2nd with EN; 1st OS and 1st with power.
Revenge EN Ninja Style:
So fitting that the "lifecycle of an IM athelete" story came out last week. I had done IMC in 2004, 07 and 08 and was still looking for my break thru performance when I came across EN. I thought this might be it. Bought a 12 week plan then a couple of months later became a member. I had established a performance target since it was 2010 my theme was Let's Put a 10 by this boys' name. I typically raced at 185lbs (heavy for 5'8") frame and knew that was standing in the way to. Fast forward to race day and I showed up fitter than ever, 165lbs and with my EN ninja execution plan. Everyhting was clicking until mile 75 or so on bike and an athlete in front of me did something stupid and I crashed. I lived, the bike was OK, the helmet, my shoulder, colar bone, various bones in hand and a couple of fingers all healed. I proceeded to sign-up for 2012. I wondered how valid my 2010 goal was given the effect of my injuries and being 2 years older. So I created the theme, Let's Finish What I started in 2010 and put that 10 by this boy's name. I joined up again with EN, to the new dashboard and modified plans. I got into the OS and training with power, beat some previous 1/2IM times early in the year and showed up race day 165lbs, as fit or fitter than 2010 looking for some sweet revenge with my revamped EN Ninja plan.
My Ninja Plan:
Given this was my 5th time at IMC I felt I could chase an outcome (Sorry Rich) if the conditions were there. I knew things would be difficult as my nature is to go and I did not know how I might handle the power numbers vs avg speed I know I need.
A 10:59:59 meant first and foremost a 4hr marathon. My best has been 4:32. I am not a fast runner due to long term hockey injuries but I am strong and not slowing down is or slowing down less than others was the key. My targets and pacing were:
Swim 1:12-1:16
T1- 4-5:00
Bike 5:25-5:35
T2- 3-3:30
Run- 4-4:05
Goal watts was 192 at .75. Run 6:02km first 10k and then 5:45s until mile 21 then go like ninja for as long as I could. This was how I trained on the longs runs. Then along came Coach P's note about HR and Pace. So I included the HR on my 405 display and figured because it might be hot afternoon I would ensure no z3 until later on.
The Apple of my Eye:
I was an Ensure/Boost guy for years when it came to nutrition and it worked mostly. Then that wed night a few weeks ago I joined in on the webinar. Wow as the forums have noted some good info. On my way home I picked up the apple sauce. RR #2 was the next weekend so great timing, I had that stuff 3-4 times a week and deliberately before swims.
It has been said before and I will say it again 3.5 cups is one awful lot of sauce.
Power me Perform, Please:
I had planned relying totally on nutrition and hydration provided on course. I had not used Perform before and did so the last month of training. It was great that Jesse in the webinar ranked all the stuff on this course tops. I targetted for one bottle of Perform each aid station (2per hr) with a gel or 1/2bar every other. This gave me sufficient carbs, fluid and salt. For the run I simply scaled back on perform to one glass each aid station and 1/2 a gel every other.
I encountered zero issues.
Two Lost Souls Swimming in a Fish Bowl:
I have swam with 1800-2200-2600-2800 and 2600 IMC souls again in 2012. This is tough on me. I am not a strong swimmer, it is my limiter. However, I showed up fit and confident in having a good swim. Unfortuantely, I poorly seeded myself and simply am not strong enough to get thru the forever ending slower swimmers in front of me. I felt like a fish in a blender and had a difficult time going straight. I exited without significant incident and was shocked when I heard Steve K announce 1:21s for those crossing the matt ahead of me. OMG. Not a good start. Oh well, I got 8 minutes for 2 transitions, I am smooth, I will do it. Comming out of the water that late meant a zoo in change tent, I could not find room. It was musical chairs, 3-4 guys for each emptying chair. Finally got one, be smooth and go.
Gloves, sun-sleeves, belt and glasses all on bike. Got it, I am heading to mount, good. Sneak ahead 5m or so to avoid the melay of the mount line and I was gone.
Me Proud, you bettcha babe:
I had taped my power chart (1st gear-4th gear) on my handle bars. I started to wind things up then remembered that 1st gear thing, OK, alright, I'll bite. It was very very hard for me to hold back and not try and get those minutes back from the swim. Reminding myself the 4hr run is key to that 10. Once McLean Creek climb out of the way I upped my power to goal and started to fly. We had a slight tail wind once on the highway to Richter, sweet, though my local experience tells me there will be a head wind likely coming back into Penticton.
Wrestling my Demons:
As others who have had a crash can likely atest, though I was in a zone and cruising rather effortlessly I was very paranoid of every little jitter from other cyclists. When you pass 1100+ riders over the course, I am always on the left and in the early miles left of 3-4 riders abreast. On the fast decents, I had visions of crashing. Then came the spot where I crashed in 2010. It was the aid station before the out and back. My plan, I picked up 2 bottles of perform at previous aid station and I was not going to stop at this one, staying right I whizzed by, perhaps a slight shiver shot thru me then I shouted gotcha. I finally felt relaxed and hunkered down for the tough stuff ahead.
An they say running with Sissors is a bad thing:
Hit T1 ready to run. Had my running shoes and a zip lock in bag. Very smooth. Clocked at 2:34. I grabbed my zip lock and picked out my garmin, turned it on and stuck it in my mouth. I stuffed my blister pads, sissors, tylenol and salt into my pockets. Grabbed my small Glide, did my arm pits and then stuck that into my pocket.
Typical the first mile split, was too fast, what happened to my plan, supposed to be 6:02 per km and it was 5:35. Slow down boy, look at HR and see how bad the damage was. Well for those who run with Garmin 405s it uses the bezel mechanism and anyways it was wet, my hands were wet and i could not get the HR display to show. Oh well. Slow down. Over the next hour that thing had a mind of its own, beeping and scrolling thru pace, hr, avg pace and avg hr on its own. I did become a little fustrated and decided I had a comfortable pace going. After the first hour I picked it up trying to notice HR or pace. It was hit and miss but I was feeling my effort was bang on to the training runs so kept at it. I started to feel iritiation behind left heel. It got worse. Stopped and twisted my body so I could see what was going on. WTF? My sock was no where to be seen and my heel was being chaffed by the shoe. Blood and stinging. I took off my shoe and yanked on sock. It barely came up high enough. WTF. The right foot was fine. Did my left foot grow? Did my peeing on the bike shrink it? Did I have my wife's left sock. Anyhow, tried again to no avail. Ah, that is why I carry moleskin and a small pair of sissors. I got it out, cut a piece and stuck it on. Did not want to stay as my foot was too wet. I figure get the shoe on, tie it a little tighter and maybe the pressure of the shoe would hold it in place. Bingo, no rubbing. Off I went.
Woulda Coulda Shoulda:
Hit the 1/2m turn around feeling fantastic, 30 steps at the aid stations, a short walk up the 2 steep parts time to bring it home. That friggin Garmin not working and I pretty much gave up on it. Headed out of special needs to accend the mile and a bit climb out, I ran the whole thing with short fast feet. Glad that is behind me. Got to mile 20 or so, no walking, no line, time to put it out there. The thing with the Garmin also meant I had no idea on my time. I was passing a younger lady and noticed EN singlet, it was Terry Cashmore. We ran together for a bit, she gave me the pace it was like 9:13 I thought good. She wanted to back off a bit and offered her Garmin to me. That was very thoughtful and in hindsight I should have taken it. I picked it up again and was getting close to town and actually feeling scary fresh. I started to think what have I done, did I go out too slow, did I hold off too much on the bike...box dude, stay in yuour box and go.
Lonely but not Alone:
Picking off the carnage was great, sorry folks. I knew I was flying into town and it was downhill to Lakeshore, all is good.
I latched on to another younger lady the last 3 miles whose runner slapping cadence was hypnotic. I kept with her and eventually she backed off so I am now by myslef, truly. I had 20 or so friends there but they were back cheering our club's first timers and slower members. My wife who is normally by my side everywhere, worked bike check in Sat and was at aid station mile8/19 run by the City of Penticton staff (my host family is on council) so there I was running down lakeshore with not a single familiar face bringing me in. It was very different, then again, This is Penticton and on Lakeshore at IMC, no one is ALONE.
Epilogue:
There is no 10 by this boy's name. I did not get my 4 hr marathon. But man, we was close. Though my execution plan was EN Ninja to the max, I did make 2 mistakes:
1- Poor seeding in the swim.
2- If you are gonna chase an outcome, know your splits. I did not know my bike split nor my run splits.
Break-thrus:
1601/126 out of the water
481/30 off the bike
375/22 after the run.
I passed an awfull lot of riders, more than usual. I have never ranked better on the run than the bike. This was a first and integral was the 2:08/2:01 negative split. My EN pace plan was there, that friggin Garmin, I simply did not know my pace for the middle section and obviously underacheived given my last 10k. Run Split 1.6km 5:35, Split 13.1km 1:59:20 Split 42.2 2:01:31. I believe this also gets back to Patricks discussion around that 30sec + LRP.
In dedication to the passing of the Count, here are my numbers:
swim 1:22:32
t1 6:05
Bike 5:31:02 (14min PR over 2008)
t2 2:34
Run 4:09:49 (23min PR over 2008)
11:12:01 375th 22nd in age group.
Watts per Kg 3.4
Goal Watts 192, avg 194, NP 197, IF .77, VI 1.02 TSS 324 avg HR 129
If you are interested in my run numbers I will send u my garmin and you can keep it.
Chasing that "10":
I am not done, it is there, and I am gonna get it. I had a blast meeting the EN Peeps and being the race captian. I have IMC blood running thru my veins and now welcome Challenge to the greatest place for a long distance Triathlon.
Cheers.
Comments
Great to meet you at the dinner. And thanks for organizing for us during the week. Hope to see you in Penticton next year!
---Ann.
Whew Thats a tough AG...nice job!
Hey Tim!
Thanks for organizing our race week and congratulations on a nice finish. Great job on your body comp coming into the race and on finishing strong. Sorry you didn’t get your “breakthrough” performance. Geeze give yourself a bit of a break – you DID PR by a solid margin, eh?!??
Will look forward to seeing you at CP!