Scott Renick's IMLP 2017 race report
IMLP 2017 is in the books. Conditions for the race were ideal. Mid 50s at the start, warmish (low 70s) water, high 60s/low 70s high temp and no rain the forecast.
My final times were:
Swim 1:10:46 (PR)
T1 5:58 (PR)
Bike 6:11:29
T2 2:50 (PR)
Run 3:54:07 (PR)
TOTAL 11:25:08
Although I consumed under projected amounts, based on how my body felt most of the race I nailed my nutrition, which would be a PR since I've never done that before.
Not that my endorsement of the concept is needed, but it is incredible to me the difference solid execution makes throughout the course of an IM.
Swim -
I met up with teammates 7AM Thursday for a swim in Mirror Lake. Coming from FL, this was my first time in the wetsuit since a race in April, which coincidentally was the last time I'd swam for a workout in the water. All swim training this season has been on the VASA. We did 1 lap and I was overheated. Repeated the same routine the following morning, but I switched to sleeveless upper (I have the DeSoto 2 piece suit) and was much more comfortable...so the choice was made for race day.
Based on loop times from the previous days I'd planned to go 1:12-1:15 so I found my spot in line. They announced that no one was allowed to swim on the inside of the cable because the pros were using it for their 2nd lap. That was my plan having done it at IMLP 2015, so I shifted to the left edge of the pack to allow the scrum for the cable to happen early and then ease my way over. I never saw the cable the entire race & didn't get in the mix with big groups...I just stayed steady counting strokes and not slowing down. I ended up passing a lot more people than expected in loop 1. My 2nd loop was ~4' slower than the first, and my HR was ~10 BPM lower than usual for races.
I repeated my step by step plan for swim exit/T1 in my head a few times on the way back in loop 2, got out found a pair of wetsuit strippers that got mine off me without either calf cramping (a first for me) and started the run to transition.
THINGS I CAN IMPROVE:
Same as from my last IM (FL 2016) is getting comfortable in the pack. I added ~350 yds to the race with my contact avoidance (but still PR'd!).
T1 -
I found a couple of isolated chairs near the exit, pulled out my gear and went through the steps I'd planned. I never sat down which helped with speed.
THINGS I CAN IMPROVE:
Seek out a volunteer to save repacking time.
Bike -
Did my admin work on the way out of town and took it easy, happily encouraging (to myself) the scores of people that were flying past me.
The tips for aid stations that Coach P covered at the 4 Keys were invaluable. I rode this whole bike never getting off the bike and only putting a foot down at BSN for a resupply and mile 75 because I couldn't get the old sock arm warmer off my left arm (over the watch) safely with people/bikes around.
The bike was relatively uneventful. A light drizzle hit on the flats from Keene to Jay on loop 1 and I got cold. By the time the out/back to Ausable Forks was over I was fine, then proceeded to unintentionally over ride the Jay to Wilmington leg.
I focused on riding smart from Wilmington back to LP and slowing down when I ran out of gears and keeping the power low. After the bears from the turn onto Mirror Lake Dr. I probably pushed my power too high responding to the crowd energy. I blame @Al Truscott being at the turn cheering and ringing the bell, and not my failure to stay focused.
Loop 2 was more of the same, except I was vigilant about watching power numbers and not overdoing it. I finished with a .64 intensity, below my .69-.69 target. Not sure if that was due to my effort or the nature of the course. I would guess a bit of both as I quickly ran out of gears on the Keene descent & coasted 2x there plus more for nature breaks.
In total was able to pee "2.75 times" as I told Coach P later, which is another PR for me on an IM bike 
THINGS I CAN IMPROVE:
Build FTP, also test it on the road and not just KICKR so I have a better sense of what my true numbers are in order to better plan race day.
T2 -
Having done a mental walk through of T2 at the end of the bike I hit the dismount line and went. It surprised me how many people were either running in their shoes or fumbling trying to get them off the bike & carry them.
Same scenario as T1 for me, except a volunteer handled my bag repacking & I was off.
THINGS I CAN IMPROVE:
Nothing much, maybe running a little faster?
Run -
This is where I had a goal, to PR (previous was 4:07) and go sub-4. Special thanks to @Mike Roberts comments on my race plan which helped make that happen here.
The "stoopid slow" first 6 miles is hard to do on this course. Mile 1 I was going through admin stuff emptying my go bag while running through the crowds of random people cheering, teammates encouraging & giving a kiss to my wife & daughters. I knew I needed to be reserved on the downhills & did, but would've had to walk them to get my pace to target. In all I was between 3-30" faster over those first 6 miles, with one 1' over thanks to a bathroom stop.
Though fully charged the night before, my watch was at 48% when the run started so I was concerned about it lasting since I was constantly doing math to make sure I could get in under 4.
I walked every aid station then ran after getting what I needed. Pace for miles 7-13 back into town were a bit slower than plan, but I credit the uphill for that (& not wanting to overdo it early). I kept hearing @tim cronk telling me the hills by the ski jumps and up to Main St. are only 100 & 150 feet up respectively & "that's nothing." I made a point to "run" them as best as I could and never walked. I got some pain in both knees and prayed it didn't turn into something worse.
At the end of loop 1 I was at 1:55, safely under 4 if I could maintain or build pace. Then close to mile 16 some serious feeling GI issues forced me into the porta-potty and because I had dying battery I paused the watch. I am guessing it was a 3' stop, but I had no idea which made the rest of the run interesting.
A stomach cramp at mile 18 slowed me down, then the pain in my legs (mostly quads) got serious after the turnaround on River Rd. My "one thing" came into play a lot on the stretch back, then the hills forced me to focus on not walking.
I skipped the aid station heading back into town, got some encouragement from Coach P just past Lisa G's and started up the hill into town. I realized I didn't get my walk in from that aid station so I took a 30 step break here, which seemed to get me nowhere. The run up main street to the finish saw @tim cronk giving me crap for "looking to good" and having dogged it somewhere on course. I hit the out on Mirror Lake Rd. and had a hard time getting around people with oncoming traffic and a lot of people in front of me. I picked through them as best as possible and hit the turnaround. Shortly after that I noticed my watch was dead & pushed onward. I jumped into the bike lane often to get around people and pushed the pace.
There was 1 person in front of me as we made the turn to the finish. We came off the street and into the oval and it didn't look like he was going to push it, so I went around him and kicked with what was left in me.
THINGS I CAN IMPROVE:
Pacing execution and improving overall run fitness.
Lake Placid is my favorite IM course. I missed a PR overall for me by 5.5', but considering my best time is from IMFL I am happier with this race by far.
I can't overstate how much fun it is to do an EN key race. It was awesome seeing and talking with teammates all day long. With 46 EN'ers racing, plus others watching and their families we were everywhere. I met a lot of people out on the run course. Getting encouragement from all of you guys kept me moving, thank you.
Comments
Congrats again on a stellar race. It was great meeting and racing with you. Going 1:55/1:59 on that run course shows lot of smarts and focus/determination on that second half. Way to shatter your previous run PR. Looking forward ro the next race.
MR
great meeting you this week. Your positivity was truly infectious during the buildup and out there on the run course during the race.
Looking forward to seeing what's next for you!
Very strong performance all day Scott. I enjoyed reading the report very much!
Sincere congratulations!
SS