Sunday, October 19, 2014

2014: Ironman Hawaii

Ironman Hawaii October 2014

No matter the time or distance, I enjoyed every moment. While clearly it wasn't a PR, I consider the race a great success. 

Our first baby Elliot Grace was born five weeks prior to me reaching the starting line. The joys of being a new dad outweighed the time commitments of training. While I did do some great rides with Thomas Brunold, I cut short the few 4+ hr rides. Swimming was twice a week for 4-5K total -- not much but enough to finish. Running was good; I got the mandatory 2+ hr runs in but completely faultered when doing the last 2 hr run three weeks prior - my body was too tired from lack of sleep. 

With Elliot still a few weeks old, Adrienne had to stay home. I made the trip alone arriving Wednesday afternoon. Race was Saturday. 

Swim 1:01
I started in the middle, three rows back. I swam with feet the whole time and chanted "swim daddy swim" which was the slogan on Elliot's race day cheering outfit.  

The changing tent was packed. I got my stuff and ran with shoes and put them on at my bike. 

Bike 5:20
I had a lot of traffic all the way to Hawi. The first penalty tent had 20+ guys in it that I rode with. My power was erratic. It wasn't much over 200 watts (ave) all the way to Hawi. After the turn around I saw the next penalty tent filled with another 20-30 guys - many of whom rode around me. 

I did well with getting down from Hawi but shortly after waikeloa I entered a gray spot where I didn't hold much power. A lot of bike traffic passed me those last 30 miles. I really didn't care; instead, I focused on hydrating, food, and salt tablets. 

I got off my bike and my legs felt good running to the gear bag. Inside the tent I put on my shoes and got sunblock. 

Run 3:52

Okay, I'll admit that I knew that I was going to walk some aids stations when I ran out. The weeks leading up to the race gave me the perspective that I needed to be conservative and just finish.  Adrienne and I did the race together in 2011 and I recalled a few of those memories during the run. 

I never stopped running until mile 9 when we turned right off of Alii drive back toward Kualani hwy. Then I ran to Palani and walked up the hill to the Queen K. From there I ran the whole time but walked every single aid station. At Kona, the aid stations are nice and long and I enjoyed walking slowly through them. 

Near the end of the Queen K I felt good enough to pick it up and roar down Palani like Adienne and I did in 2011. It was fun. The finish line came up quick and I soaked up the moment crossing in 10:23. 

Post Race
Immediately after and subsequent days later, I felt good. 

Next year I'll be doing short course racing and being a dad while Adrienne gets back into training. She's doing Ironman WI. 

See you at the races!


Tuesday, August 26, 2014

2014: Ironman 70.3 Racine

It just wasn't my day.

Thursday, June 12, 2014

2014: Ironman 70.3 Kansas

6 AG

A "C" race yielded a "C" like time. With Kona way out there in October I got a later start to formal training. Going into the race I did only did one or two bike workouts above zone 1. This put me way behind the others - Zucco, Girard, Iott, Bishop, and Bowe - coming off the bike.  

Swim went good. I had tried the brand new Kayenne goggles that got redesigned (small fit version) and had the left lens fill up with water. Still I did just fine with a low 28 swim. 

Bike was comfortable. I rode around 245 watts and ended the day with 241 NP and 233 ave. When I saw that it was the same as last year but I was 3 minutes slower, I took a close look at my race photos for my bike positioning. I didn't like what I saw: aerobars titled too high, seat too low. Once I got home I reviewed my fit coordinates and found my seat was 3 cm too low and aerobar tilt off. I wasn't surprised because I didn't use my bike last year for IM WI and I hadn't taken a look at it since it was shipped back to me from Specialized for repair in Oct 2013.  Oh well. 2:28

Run felt great. Last year I felt horrible. I didn't focus on anything other than my breathing - no stitch this time. Ran most of the miles at 6:2X-6:3X with the hills at 6:40s. Came in at 1:27:00 flat for a 6:3X ave. 

Overall, I came in 6th in the AG. The others in front had clearly circled this race as an "A" race ready for war. Initially I felt embarrassed about how I did but after talking it over with Pierson I got some perspective. Next race is Racine and that one is an "A" race. 

Things to remember:
- 900 CarboPro calories on the bike with Nuun tablet = great
- 2 salt tablets on bike (cool day)
- no drink on run until mile 7 (only had coke) 
- no side stitch entire day
- lunch = Jimmy Johns Turkey Tom; dinner = 2 cans of Campbell Chicken and Rice soap, 2 salt tablets 
- breakfast = 2 powerbars, MuscleMilk, 4 salt tablets, bottle of Gatorade with PreRace added; done by 5:15; race start was 7:30
- 5x15 sec breathing exercises with EMST150 device race morning around 4:45AM