After taking a year off, I decided to give the Ironman thing another try. This proved two things: I have a very poor memory and my wife will put up with almost anything to get a vacation.
As I tend to ramble, here is the short version:
It was very wet and cold all day. As a fat guy (relative to most of my fellow iron athletes) this didn’t bother me. I had a pr in all disciplines (including transitions). Beat my time from 2006 by over an hour and was coherent and self-sufficient at the end. All in: a good day, but I can do better.
Now for the full version: Warning this is long – even by my standards (although I trimmed 2000 words from the first draft I sent to Fiona)
Going into LP2006, I knew my racing would be limited for a while after as my wife was pregnant with our 2nd and 3rd child (yes, twins). I thought I might continue to train a little bit and maintain a little bit of base. Boy was I wrong. In September Lisa had some complications with the pregnancy and was put on bed rest until the twins were born. Finally, after 10 weeks of hell for everyone, the twins were born early but healthy on Nov. 19th. Life continued to be chaos, but IMHO less stressful.
Fast forward to May 2007, I was closing in on 215 pounds, had ridden my bike twice in the past 11 months, didn’t even know where my running shoes were and found myself constantly tired. Then, the straw that broke the proverbial camel’s back. I went for a swim with the masters group. We did one of my favourite sets known as Adam’s Ladder and I struggled through my own set. To put this in context, before LP2006 I did this set three times in a row in one workout.
So I started working with Fiona from NRG in June with the possible thought of doing an Ironman in 2008. In July 2007, Lisa’s mom was coming up to visit on the same weekend as LP. So during race week, I arranged to volunteer (Family Finish Pen – aka chaos management) and drove down and registered on Monday. I was registered, better get serious.
Yeah right, me get serious? The only things I take seriously are burgers and steaks. However, I did start to train relatively consistently. I missed a few workouts here and there. Heading into Christmas, I started to feel like I was getting somewhere. Then the wheels fell off. The irregular schedule of Christmas season made me miss a few extra workouts and it snowballed from there, ultimately hurt my knee as I tried to rush back on track.
What got me back on track was booking my flight to San Francisco for Escape from Alcatraz. Although the timing of the race wasn’t ideal and the trip would be a bit expensive, I decided this was a race I had to do at least once. It was a bit closer so easier to focus on and booking the flights kind of woke me up from my funk.
From mid-April on I trained fairly well and only missed a few workouts. I finally got my weight down below 200 and was starting to feel a bit better. Alcatraz went well but I really started to realize that my wetsuit just didn’t fit right.
In June I managed to get a weekend pass that allowed me to do the NRG camp in Lake Placid. This helped my confidence as I was able to ride the actual course. Got two flats during the ride, fortunately I had two spares with me. I learned a lot about nutrition and race management. I demoed a Nineteen Frequency that Nigel brought down for me to try. After Fiona lecturing me on how to put it on properly, (although nice, she definitely has a mother hen instinct) I got in the water. After about 5 strokes I knew I had to switch. Wow, huge difference.
Race Week:
Sleep leading into the race was not ideal but not horrible either. We left for LP on Thursday morning. Wanted to leave at around 8:30 but given a busy week I hadn’t even started packing my own stuff yet. Given the lack of preparation, I didn’t have a plan and decided bringing stuff I didn’t need was better than forgetting something so just grabbed everything. I had enough stuff to do the race three times. I think Lisa thought I wasn’t planning on ever coming back
We FINALLY left the house shortly after 10, only 1 ½ hours late. Not bad for us. After the obligatory stop at Tim Horton’s, we were off. The twins started losing it just after the border. Lisa put Chitty, Chitty, Bang, Bang into the DVD player. Silence. Apparently this movie has some sort of hypnotic power over the children. Note to self, stock up on copies – keep one in every room of house and every car. My question is; why did Lisa keep this mystical secret from me? Was it some way of making sure I paid for leaving her alone with the kids for my long rides on the weekend? Oh well, with peace established we arrived at the cottage we rented in Wilmington at about 4:30.
Friday morning, I wandered over for the NRG meeting (Fiona was at her mother hen best again) then went for a swim. Felt good in the water, did a loop swimming easy in just under 30 minutes. Very relaxed, Stroke was comfortable. At least I would have a good swim.
Went and registered, was a little disappointed with the swag. But, oh well, what can you expect for $525 these days? Before Graham Fraser puts a hit out on me – I am kidding. I went to the dinner – bad food, brownies were okay. A lot of motivational mumbo jumbo, not really my cup of tea but I skipped it last time and knew Fiona and the NRG gang would be there so I went.
Saturday was uneventful. Had a slow lazy morning, tweaked, cleaned and oiled my bike. Took it for a short spin to make sure it was working. Our cabin is near the out & back, so I rode out that way. Some funny looks from people training who could see my numbers on the bike. They must have thought I was riding the whole course the day before the race. I went into town at around 11:30 with my sister and Joel to check in bike. Saw Fiona there, she was playing mother hen (she seem born to this role) making sure we weren’t all freaking out.
I had spaghetti for dinner. Mixed my bottles and packed my special needs bags. Threw a jacket in each bag; an extra tube and co2 in bike bag and an extra pair of running shoes in run bag.
Finally RACE DAY…. (I warned you I ramble)
Set alarm for 3:55. Got up had 5 packets of oatmeal (160 cal/pkg), a tea, a glass of orange juice, and a banana. Was a little concerned about breaking a 20 year tradition of Life Cereal on race day so had a handful just to keep the gremlins at bay.
I grabbed bottles and pulled heavy pants and thick wool sweater (thinking of post race) over tri shorts and a Desoto Skin cooler jersey.
Put two bottles on bike w/ 4 portions of infinit in each bottle plus Aero bottle full of water. Plan was to sip infinit throughout and refill aero bottle at each aid station.
I got to transition at about 5:30. Got body marked, pumped up bike tires, oiled chain, put computer on bike, put sweater and pants in dry clothes bag. My dad took my special needs bags down the road for me. Dropped the kids of at the pool; was done and ready to go shortly after 6. It started to rain at about 6:15 so I decided to put my wetsuit on a bit early as it is tough to get it on right when wet. Sipped a bottle of infinit mix b/w breakfast and start (~ 300 cal, 74g carb, 473mg electrolytes)
Got in water at about 6:35, worked way to front. Looked for some swimmers (goggles are usually a dead giveaway as to who should be up at the front and who should move back a little). Found a guy who was telling people he was going to swim a 49. He looked a bit older, but was obviously a real swimmer. Talked to him a bit, he was pretty intense. His name was Peter.
Swim: 54:38 (58th overall)
At the start I jumped on Peter’s feet and we were clear of the pack in about 10 strokes. Stayed with him to first buoy; could have stayed with him but would have required swimming with more effort than planned. There were only about 4 of us up at this pace so wasn’t worried about placing in water, was obviously swimming well. However, I took the ego pill and dropped back to the next pack before the 2nd buoy.
Dropped back into middle of big pack of about 20-30 swimmers. Never took a stroke in open water after getting in pack; just sat on some feet which allowed me to maintain a comfortable, easy pace. At the turn the clock said 36:10 (includes 10 for pro head start) – on track. Nearly fell while running on beach (but the weeble stayed up, weebles wobble but they don’t fall down)
2nd loop was uneventful. I didn’t see the clock as I was getting out of water; saw 1:06 when entering transition area after run downhill. Assumed that still included pro 10 minute head start. I knew I was sitting at the back of a big pack but didn’t realize how big until looked at results, 10 seconds faster would have put me in top 40 overall. Peter swam in the 50 minute range and was one of the top age groupers out of the water.
T1: 5:10
I struggled to find zipper pull when getting out of water so just ran to last stripper to give me more time. Got into transition, someone handed me my bag and I went into tent. Wasn’t changing much this year but took the time to make sure shoes on right, helmet, put glasses (in case it stopped raining) and salt in back pocket, and race belt. Decided not to put on jacket as I actually overheat easily and decided I would rather be a little chilly than hot. Fat guys like the cold.
Bike: 7:29:47 (does placing really matter?)
It was wet, but I was comfortable. It was the right decision for me not to take the jacket. Other than the Keene downhill it was the perfect temperature for me. Tried to take it really conservative coming out of town despite the large number of people flying by me. I had just gotten a power meter about 4 weeks before the race so Fiona had given me some power targets and HR targets to try and go off of. I found it distracting trying to watch the numbers as I am new to the power meter so I just started going on perceived exertion and ignored the numbers. Goal was to go smooth and not spike too much on hills.
As expected, Fiona caught me just shy of the downhill. I thought I could make it, but she had a good swim and that minute or so difference probably allowed her to get me.
Other than that first loop was uneventful. Didn’t stop at special needs, nothing I needed there. Didn’t feel cold in my sleeveless top, hadn’t had a flat (I used up my bad luck in June). 3:32:02.
I had to be a bit more conservative on the downhills on 2nd loop as there was a lot of stuff on the road from both rain and people dropping stuff. How do you lose your aero bottle? I must have passed a few thousand dollars worth of tubulars, water bottles, and CO2 cartridges on the second loop. A lot of people with mechanicals saw a few people down with obvious crashes but medical or race staff was always there by the time I came by.
I noticed on the section from Keene to Jay and during out and back that wind had picked up a lot. I consciously tried not to grind into the wind as when I do that I tend to forget to drink and just compound my misery later on. 2nd loop was fair bit slower. 3:57:44. I figured the wind, less drafting affect (when 1400 people pass you, you get a constant stream of someone just in front of you) and consciously holding in the reins contributed.
I felt good coming off bike and that was main concern. Had a little bit left in second 4x concentrate infinit bottle and I filled Aero bottle four more times on 2nd loop. So I had the equivalent of about 9 bottles of water and 7 ½ servings of infinit plus the two salt tabs I took at start of 2nd loop.
Favourite moment of whole race was in Wilmington on 2nd loop. As I rode by the Wilderness Inn, I raised my arms and encouraged the great group of spectators on the patio to raise the volume a bit. They went nuts. A few minutes later a girl passed me and thanked me, saying she needed that boost.
Interestingly, I was slower on the first loop than 2006, but faster on the 2nd loop – similar time, but way better pacing. One of my prerace fun goals was to keep the number of people passing me on the bike to triple digits – didn’t get this one, about 1500 people passed me. This is the curse of being a decent swimmer that can’t ride (or run). Oddly enough a 6:55 ride would have accomplished this which was my secret stretch goal time for the ride.
T2: 4:22
Tent was very muddy. I went to the far corner and found a spot that still had grass to put on shoes. Made a point of being cautious as I wanted to make sure insoles didn’t slip and get twisted in my running shoe. Even with cautious approach still had what I thought was a decent transition time. I knew I had the rain jacket in special needs if I got cold. At this point I am only about 10 minutes ahead of my time from 2006. Not quite where I wanted to be, but I definitely felt much much better.
Run: 5:57:46 (rank, schmank)
I felt fine at start of run (relatively speaking). My legs were a bit tight but not unusually so. The first mile is always a struggle for me, no matter how far the run or whether it is after a ride or not so I just need to grit that first mile out. I was running well coming out of town and was holding about 10 minute miles. The HR on my Garmin had stopped working about ½ through the bike so I was flying blind on the HR front (same strap works for both PT and Garmin – normally). Damn rain.
I passed Desiree Ficker right at the turnaround (she was a loop ahead of me). She was not wearing much and looked very cold telling the volunteers that she was finished. Someone must have convinced her to go on as she passed me on the hill into town wearing a garbage bag.
I came to the end of the out and back and crossing the bridge decided it was okay to walk the hill. HUGE mental error. I never found my rhythm again. I ended up walking the majority of the rest of the first loop. I kept trying to run again but each run was getting shorter and shorter. I think that single mental mistake cost me an hour in my overall race.
Passing special needs the rain had slowed so I didn’t pick up my jacket. However, before I came by that spot again, the skies opened up so I got my jacket. As virtually everyone had one of those reflective blankets by the end, this was a very good decision.
I walked a lot on the second loop. I would surge and fade, surge and fade. I kept saying: I will run from here… but then would extend the spot once it came close. I got sick of my infinit and starting taking water, a coke, and a broth at each aid station; had a few cookies, some pretzels. Even took some fruit as I felt sorry for the poor volunteer standing out in the rain trying to give away grapes – who in their right mind wants grapes when there are cookies? Of course, who in their right mind does an ironman?
Finally as I was passing the horse park with just a few miles to go, I decided enough was enough and started to run. I power walked the first ½ of the hill into town and started to run as I approached the corner into town. I knew I had to run by Art Devlin’s as Fiona et al would likely be out front and I decided I would rather a “looking good” cheer than a “come on Adam, stop walking and try to run” cheer. I kept running for most of the rest of the loop.
Total Time: 14:31:41
Post race:
I felt better after this race than after Alcatraz. I was tired and hungry. But I was thinking clearly, wasn’t cold and was very self-sufficient. They were out of pizza when I finished. I waited a bit but just had a sub and a bag of chips. Went and got a massage. Feet looked okay, had a blister on one small toe and a couple of cuts on instep of right foot, I think the insole must have wrinkled a bit – but no big deal.
Went and got my bike. Lisa had brought blankets and clothes and everything because she remembered what a mess I was after the race in 2006. Nice of her, but I was fine. Amazing what a little bit of improved nutrition management can do. I walked to van, put bike on rack, I made a point of remembering my wheel this year, of course, given they were my new race wheels with a PT, probably would have forgotten the bike before the wheels.
I had to finish some work in the morning so got up early and got to town at about 6:00. There was already a bunch of people lined up for registration – fools, why camp out to be first in line for the right to punish yourself? What is wrong with us? Of course while thinking this (and walking carefully), I regret not registering on Saturday for next year. Seriously, what is wrong with us?
The END
Wow that was some serious verbal diarrhoea, my apologies to those that actually read this far. So in conclusion what did I learn this time?
1) Having the coach was worth it. Despite my funks and injuries, Fiona had me in the best shape I have been in since I stopped playing water polo in 1999 (yes Ross, I know that isn’t saying much).
2) Fat guys still don’t go uphill well
3) Never give yourself an out. Walking that hill was the biggest race day mistake I have made. Ever
4) Don’t count on the Fig Newton’s. There were no Fig Newton’s on the course this year. I was very, very disappointed.
5) Cookies are nowhere near as good during an Ironman run as Fig Newton’s – not even close.
6) Despite doing much better and being in better shape after the race – I was more disappointed in my result this time. I already knew I could finish – now I wanted to see how well I could finish and feel I let myself down.
7) With ironman, the mental lapses in January hurt you almost as much as the mental lapses on race day.
8) I was too lazy in 2007.
9) McDonald’s is not the devil – no matter what Fiona says (this has nothing to do with the race but I must defend the arches at every opportunity).
10) My nutrition in 2006 was not good – despite what I thought at the time (in fact, thinking back, surprised I survived). Furthermore, I can still improve in this area.
11) No Ironman in 2009, but I still have unfinished business with this distance.
12) I need interim targets and races to keep the wheels on the track. One race a year out allows me to lose focus. Maybe some running races? Some short course stuff? Anything to give short term focus for training.
Thanks for reading
Adam