Race Day

Woke up at 4 to eat and have some coffee.  T1 opened at 5 and since everything was in place from yesterday all I needed to do was put air in the tires and make sure everything was in place.  Stayed at the Galt which was 10 min walk from T1.  Since the swim is a time trial start, people (athletes and families) we already forming a line at that by the time I got there was half a mile long.  Frustrating at times sitting in the dark but with the upcoming day it was nice to get some forced relaxation.  I would advise getting in line and then going to the bathroom as people were in sleeping bags, blankets and had tons of family waiting with them. 

The Start

The pros went off at 6:50 and the long walk to the start began.  We were moving forward slowly and trying to get dressed, stretched and hydrated at the same time.  The time trial start doesn’t allow you to warm up and it tough to get rid of some nervous energy.  I finally got to the start and they had two long lines with two starting piers.  As I got in it was actually refreshing.  The time didn’t start till your chip passed so you could adjust the goggles and make sure you were ready on your own time.  In to the water, very pleasant and plenty of room.  The first part is through narrow channel and at time there was some floating debris but nothing you couldn’t navigate.  There didn’t seem to be too much current and based on the start not too crowded.  The narrow start actually made it easier to spot than true open water. 

At the turn the sun was just coming over the horizon.  I keep thinking that I would see that all day.  The 280 degree turn is a little tricky in that you see the swimmers coming directly at you.  After the turn is when you start the long, straight downstream.  It never feels like down current until you get to the last half mile or so.  The river is so wide at that point that you really are by yourself.   My neck began hurting from my speed suit about half way…really bothered me the remainder of the swim.  Maybe next year ill learn to breathe on both sides although was in a nice 4 stroke/2 stroke breathing and actually felt pretty strong.  Maybe got off course 2/3 times.  Going under the bridges is really a cool feeling, like I shouldn’t be swimming in this shipping channel.  Great support helping out of the water.

Swim result: 1:15:37 (74 M30-34., 600 overall) 1:58 pace

Transition 1

I ran up the shoot and someone called my number out and grabbed my bike gear bag and escorted me to the changing tent.  The volunteer led me to a chair and poured my gear out as I pealed off my suit/googles he packed them away for me.  Shoes on bike and ran through feeling like a rock star.

Time: 0:04:03

Bike

The first 12 miles of the bike are pan flat.  I tired to keep everything very easy and eat some solid food at about 20 min in.  As soon as you leave the view of the river you start up a big hill that last about 3 min.  The course was well marked and the traffic after the initial flat section is non-existent.  Coming form NY, I was amazed how great the roads were.  Every part of the course the roads were in great rolling condition.  Not a ton of spectators for the first part but as you get to the first out and back the country-side is picturesque with horse farms and rolling hills. 

The first out and back is beautiful but a tiny road.  At that point there were plenty of people in front of me and it made you really pay attention around the curves.  Luckily the out and back is short with an aid station at the turn around so you can focus on the road rather than the others riders.

The first loop takes you through LaGrange were for a brief mile the streets are lined with spectators and you feel great.  Unfortunately, it is on a slight downhill so trying to spot family and friends can be tough but it is easy for them to get in and out of.  Great aid support at every station with tons of nutrition.  The only real tricky part on the bike comes right after a quick downhill and huge 180 degree turn to a straight uphill.  The hill isn’t huge but starting off basically at zero mph I got into the small chain ring on the downhill.  If you forget where the uphill starts, look for the bikes on the side road with people struggling with slipped chains.  Just at the turn back on to 42, there is a gas station that has a smoker grill out front that smells wonderful. There was a small, yet vocal, crowd hanging here. Next time I do this race I would have friends hang out here.

The Starting the second loop sucks for about 10 min as you readjust your brain to seeing the exact same road.  When I came through I was lapping athletes starting their first and it can get fairly crowded.  Although is does give you something to focus on. 

Minus the first and last 12 miles the bike course is never flat.  Never huge uphill or down but always rolling.  The course makes you think for the entire 112 miles.  Can be tough if you’re struggling but I was basing my nutrition on y attention span.  Every time I was fading I would eat…about every 30 min so it worked perfectly to my strategy.

Nutritionally - My goal was 350 calories an hour while on the bike, mostly from CarboPro. I had a 1100 cal drink made and had two cliff bars (225 K each) and two gels (90 K each). The bars went down like mud but after my stomach agreed with everything I put in it.

Bike result: 5:35:22 294 overall 50 M30-34 20.04 MPH

Transition 2

Got out of the shoes and gave my bike to a volunteer…this rocks.  Had a volunteer call out my number and another volunteer meet me in the tent with my run gear.  Took some lip Vaseline, blister tape for my toes and was out.  By this time the change tent had every male change from swim-run and a good deal run-bike before me and smelled like death.

Time 5:40

Run

My first big mistake was taking a full 4 bottle fuel belt for the run.  I had two carbopro bottles (300K) and two waters.  I have raced with this in the past and been fine but today was a different story.  At mile 1 I was already annoyed with the weight.  The first two miles are hot…right in the city and over the bridge.  I was feeling good it just felt like the beginning of the unknown. 

Was going along at a good clip and doing a good job of zoning out.  The run course is super easy and spectator friendly.  If you like running long flats on the asphalt this course is for you.

At mile 3, I ditched the fuel belt and ran with one carbo solutions.  Felt like a million bucks losing that weight.  I was a bit nervous with taking calories from the aid stations as I ever trained and hardly drink Gatorade or Coke.  Every mile was a roll of the dice for the stomach but seemed to work.  Had a mild cramp during the first 5 but went away.

At the special needs I had two more carbopro solutions and only took one.  This process I was a bit nervous about but the volunteers had it down. 

The worst, kick you in the teeth, part comes at mile 14 when you get within 100 yards of the finish line.  Luckily there were too many people crossing at that point so the fan fare was at a minimum.  Literally takes all the joy out of you as you run out again for the remaining 13 miles.

Aid stations every mile which, for me, meant walking every mile.  Most I needed too but not all.  The last third I walked because I knew I could.  When I was running I felt strong and my pace was good (8:45ish).  The problem as with all IM, I suspect is that my walking got longer and longer.

The greatest feeling of the day was avoiding the traffic to get to the left as most people were starting their second run loop.  I had a volunteer look directly at me and say “finishing?” and was overjoyed.  The finishers chute was extra long and completely amazing.  Tons of people, music and cheers.  Finishing at Fourth Street live is unique and makes you feel like a rock star.

Run result: 4:03:20 460 overall 72 M30-34 (9:17 pace)

Overall result: 11:04:02 (318/2435) 52 M30-34

You ARE an Ironman!