Monday, July 19, 2010

2010: Door County HIM

Door County HIM
Egg Harbor, WI

Matt Amman
7th Overall 4:22 S-28 B-2:30 R-1:21

I went into the race stressed. I started a new job, Adrienne got hit by a car while training on the Ironman WI bike course, and I was travelling a lot. Training was happening, but at irregular spurts.

Regardless, I wanted to do something VERY different for this race. I wanted to check my run fitness to gain some solid data applicable to upcoming Ironman Wisconsin (which is eight weeks away). My goal was to swim at IM effort, bike at IM effort, and then run to my potential--very Gordo'esque.

It worked! I swam easy and by doing so, I wasn't all that far behind the leaders. Yes, it was two minutes but it wasn't five. Given that I swam a 28, a 56-58 swim at IM is in the cards with little strain. Swim HR ave 157

The bike was surprising uneventful. I had about a dozen and a half people pass me. I did my best to have the HR be 145 bpm and at the end of the day I averaged 147. Not too bad.

Riding with the MOPers was a blast from the past for me. Three years ago I was right there huffing and puffing, taking the corners slow, having erractic speed changes, and weaving all over the road. Most the guys I rode with were pushing well beyond their fitness levels and either blew up in the last 15 miles of the bike or did so on the run. It pays to be in super duber bike shape. Bike HR Ave 147.

I left T2 with one other guy who wanted, I assume, to show off for the crowd (plus his family). For the first 100 yds, he was running at 5:30 pace until he suddenly stopped, ripped off his HR monitor for some inexplicable reason, and gave it to his family. Then he resumed top speed again for another 200 yards before blowing up. Kaboom! I cruised the first 200 yards with him and asked him if he planned on running the whole race at 6 minutes pace. He didn't say anything...must of been busy planning his sudden meltdown.

I ran hard and fast to see what my "run potential" should be. In the past, I usually rip the swim and bike and hang-on during the run. Usually that's good for a 4:2X. This year, it's probably good for a 4:1X. Who knows. Here's my mile splits:

1-5:52 (163bpm)
2-6:05 (164)
3-5:59 (164)
4-5:48 (165)
5-6:12 (164)
6-6:10 (164)
7-6:21 (163)
8-6:26 (little hill) (161)
9-6:11 (160)
10-7:14 (killer hill) (162)
11-6:08 (163)
12-6:17 (163)
13-5:55 (162)
.1-31 (163)

Total 1:21 (6:12 ave)

I was hoping to have the fastest run split of the day, but superstars Jeff Tarkowski put up a 1:18 and Mark Harms went 1:20. All things considered, I proved to myself that I can do it. Lesson learned: bike conservatively to optimize the run.

If wanted to "attempt" to win this race, I would have swam with the leaders, biked with the leaders regardless of the pace, and ran with the leaders hoping to out-survive them. Given that Tarkowski and Harms both went 4:00, there really is no other way to do it. In that scenario, expecting me (or anybody else) to run a 1:14 is not realistic. Even so, they biked fast enough that even a 2:20 bike split is not fast enough to win overall. However, if the winning time was expected to be a 4:1X, I'd swim with the leaders, do my own plan for the bike, and then run to my potential. In the future (2011), I'll be toying with it.

I also switched up my nutrition. I used First Endurance EFS - carried two bottles and drank both. I also used First Endurance Liquid Shot - carried two flasks using all of one of them and 3/4 or the other equalling 6-7 gels. I had nothing on the run. I also did lots of excentuated left footed exhales to minimize any side-stitches. I had inklings of them, but nothing that got out of control. My legs felt a little crampy on the bike, so I should consider using a few salt tablets in the future. Breakfast was two Powerbars and an EFS bottle with PreRace mixed in.

Today, Monday, I took completely off. I was sore. The long drive back home didn't help. Either did today's six hour drive for work. But hey, the pain was worth it.

Race Hard, Race Smart!

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