8.28.11
2.4 Mile Swim * 112 Mile Bike * 26.2 Mile RunI don't know if last year I was disappointed after Ironman Arizona. Expectations can be a killer. It is hard to use the word disappointment when you finish any Ironman, especially when you PR. However, there were several things learned last year. I knew I had made mistakes, that I had not made the right decisions at critical points in the race. I knew this year, for this race, I needed to be smarter, cleaner and crisper in my decisions, solve the problems weeks before so that I may execute the plan.
It was weird. All week I wasn't every really nervous. Normally, I am nearly sick with anticipation. This year, I was calm, prepared. I was able to enjoy the greater Louisville area a little bit, and executed the patented 3,2,1 taper to perfection. (3 Beers 3 Nights out, 2 Beers 2 Nights out, 1 Beer 1 Night out.) I just kept going over everything I learned in Arizona and everything I have learned from my coach, Dave Ciaverella. Race morning was the same -- no nerves, just healthy anticipation.
The swim in Louisville is different than most other Ironman races. Instead of the mass start that strikes fear in the hearts of many and sets the stage for the day with one of the great spectacles in sport, Louisville begins with a time trial-like beginning. Participants cue in a long line that eventually leads to two mats and two jumping off points. The course begins by going up the Ohio River around an island that eventually begins the trek down river to the swim exit.
As soon as I got in the water I knew it was going to be a good swim. The Ohio, although considerably more skanky than I would prefer, was warm like bath water. Without the wetsuit my arms felt light and my elbows high in the water. After I rounded the corner to begin going downriver a guy swam past me. I quickly jumped on his feet and followed him for a good distance. I would say it was close to 1.5 miles in total that I was right on his feet. Every time I lost him for a second, I would poke my head out of the water to find him. Luckily his arms were all tattooed up and made it easy to see him. When we got close to the exit and swimmers began to bunch up I lost his feet, but in my head I was thinking, "Thanks for the ride bro." I knew, even before getting out of the water it was going to be close to an hour, and easily my best Ironman swim ever. When I got on the first step I peaked at my watch. It read just under an hour, like one second under and hour. Having a swim like that really buoyed my confidence for the entire day.
Swim: 1:00:48
Transition One was pretty smooth. I didn't really face any problems, just had a really smooth go of it. One thing I made sure to do was make sure my feet were clean of any debris. I also wore socks on the bike for the first time. This may have taken an extra couple seconds to get them on, but I think well worth the additional time.
Transition 1: 3:37
On the bike I immediately settled into my goal watts for the day. It was pretty flat for the first 10 or so miles and I was able to settle in for what would ultimately be a pretty challenging day. The course was not easy for me. I feel I am usually at my best when I can get into a rhythm. Whether that is sustained flats or extended climbs I am at best at the end. This course was neither of these things. There were multiple short hills that really took me out of my comfort zone and required me to exceed my zone caps for just a second. The descents were not technical in any way, but for someone as light as me, weren't long enough to carry me over any of the following climbs.
At about mile 70 or so, my feet really started to hurt. I could tell my legs were ok, but the arches of my feet were killing me. I had trained all year with no problems like this, but now they definitely required me to eat into some of my mental stability. I had to dig deep, but I know it effected me. Fortunately, there were some pretty good descents that allowed me to rest them a little, but man, that is a problem I need to fix. I am not interested in that kind of pain.
Also in the last hour and a half my nutrition started to back up a little. I had one vurp (vomit-burb) and back off the 20 minute cycle to 25 minutes for the remaining ride. Normally, I would have just tried to force it down, but experience has told me to be patient and back it off. I took a little more water in between nutrition doses and by the time I got off the bike everything felt great.
The final 8-10 miles are flat to downhill back to transition. I rode the last stretch with basically the entire group of guys that I got out of the swim with. It wasn't the time I was hoping for, but I knew I had left all I could out on the course.
Bike: 5:23:06
Transition was smooth and fast. I was able to get out of shoes in the last 500 yards of the bike and a execute a smooth cross dismount right into transition.
Transition 2: 2:47
The goal was to run 7:45 pace until mile 20 then give whatever I have left for the last 10k. I am very pleased with the way I ran this marathon. It may be hard to describe. I ran the first 1.5 miles at about 7:35 pace. This always happens. I tend to run the first mile way faster than goal pace. I knew I had to dial it back. I didn't think I was going to be able to hold 7:35 for the entire race. I wasn't even sure I was going to be able to hold 7:45s for the entire race.
Although I was holding my goal pace pretty consistently, I was having a hard time figuring out how long the two loops after the little out-and-back at the beginning were. I played all kinds of tricks in my head trying to wrap my brain about the length and how much of it I had left. Eventually I figured out that mile 20 was going to be right before the turn around. It was there, if I had anything left, I was going to make my move.
My nutrition, for the first time in an Ironman was spot on. I took my first dose 20 minutes in and was able to hold that consistency for the entire race. I know that was a major contributor towards my final 10k.
There was a slight rise in between miles 3.5 and 8, also between miles 15.5 and 20. My times slowed down a little on this rise, but I knew, coming down the other side I would be able to get it back. I did. At mile 19.5 I chewed up and swallowed two Excedrin. Between the caffeine and the pain relief I was like a new man. By mile 20, I knew I had enough left in the tank to kick. I was flying by people as they wilted in the heat. I know I caught 13 people in my age group. I think most of them were in the last 10k. I ran sub 6:56 or so for the final 6.2 miles. I thought it was going to be enough. It turns out, it wasn't. In the end I know I didn't leave anything on that course. I followed the plan implicitly, trusted my training and laid it all on the table.
Transition One was pretty smooth. I didn't really face any problems, just had a really smooth go of it. One thing I made sure to do was make sure my feet were clean of any debris. I also wore socks on the bike for the first time. This may have taken an extra couple seconds to get them on, but I think well worth the additional time.
Transition 1: 3:37
On the bike I immediately settled into my goal watts for the day. It was pretty flat for the first 10 or so miles and I was able to settle in for what would ultimately be a pretty challenging day. The course was not easy for me. I feel I am usually at my best when I can get into a rhythm. Whether that is sustained flats or extended climbs I am at best at the end. This course was neither of these things. There were multiple short hills that really took me out of my comfort zone and required me to exceed my zone caps for just a second. The descents were not technical in any way, but for someone as light as me, weren't long enough to carry me over any of the following climbs.
At about mile 70 or so, my feet really started to hurt. I could tell my legs were ok, but the arches of my feet were killing me. I had trained all year with no problems like this, but now they definitely required me to eat into some of my mental stability. I had to dig deep, but I know it effected me. Fortunately, there were some pretty good descents that allowed me to rest them a little, but man, that is a problem I need to fix. I am not interested in that kind of pain.
Also in the last hour and a half my nutrition started to back up a little. I had one vurp (vomit-burb) and back off the 20 minute cycle to 25 minutes for the remaining ride. Normally, I would have just tried to force it down, but experience has told me to be patient and back it off. I took a little more water in between nutrition doses and by the time I got off the bike everything felt great.
The final 8-10 miles are flat to downhill back to transition. I rode the last stretch with basically the entire group of guys that I got out of the swim with. It wasn't the time I was hoping for, but I knew I had left all I could out on the course.
Bike: 5:23:06
Transition was smooth and fast. I was able to get out of shoes in the last 500 yards of the bike and a execute a smooth cross dismount right into transition.
Transition 2: 2:47
The goal was to run 7:45 pace until mile 20 then give whatever I have left for the last 10k. I am very pleased with the way I ran this marathon. It may be hard to describe. I ran the first 1.5 miles at about 7:35 pace. This always happens. I tend to run the first mile way faster than goal pace. I knew I had to dial it back. I didn't think I was going to be able to hold 7:35 for the entire race. I wasn't even sure I was going to be able to hold 7:45s for the entire race.
Although I was holding my goal pace pretty consistently, I was having a hard time figuring out how long the two loops after the little out-and-back at the beginning were. I played all kinds of tricks in my head trying to wrap my brain about the length and how much of it I had left. Eventually I figured out that mile 20 was going to be right before the turn around. It was there, if I had anything left, I was going to make my move.
My nutrition, for the first time in an Ironman was spot on. I took my first dose 20 minutes in and was able to hold that consistency for the entire race. I know that was a major contributor towards my final 10k.
There was a slight rise in between miles 3.5 and 8, also between miles 15.5 and 20. My times slowed down a little on this rise, but I knew, coming down the other side I would be able to get it back. I did. At mile 19.5 I chewed up and swallowed two Excedrin. Between the caffeine and the pain relief I was like a new man. By mile 20, I knew I had enough left in the tank to kick. I was flying by people as they wilted in the heat. I know I caught 13 people in my age group. I think most of them were in the last 10k. I ran sub 6:56 or so for the final 6.2 miles. I thought it was going to be enough. It turns out, it wasn't. In the end I know I didn't leave anything on that course. I followed the plan implicitly, trusted my training and laid it all on the table.
Run: 3:19:14
Total: 9:49:32
As always, I want to thank my family, for their support. I know they don't always understand it, but they know it's important. Thanks specifically to my father, who made the trek to Kentucky in support of this crazy lifestyle.
I want to thank all my training partners. You push me every time we are out there.
I want to thank Dave, my coach. The lessons you've taught me are invaluable. I wouldn't be here without you.
Most of all, I want to thank Dacia for all the obvious reasons and some of the less obvious ones too. Thank you.
