So 6 weeks removed from IM Muskoka, felt ready to give it another give it another go. Louisville would be number 10, but closest I’ve done two (did 2 8 weeks apart several years ago). I took it easy for a week after Muskoka, then proceeded to go on a “vacation” in Vermont. For me, a vacation just so happens to turn into a 23 hr training week with 20,000 feet climbing up and over mountains…put in another 3 weeks of fairly high volume/low intensity training, then a one week taper. I felt like I recovered really quick from Muskoka, and was going in feeling rested and 100% healthy. As far as expections, I’ve done Louisville twice with mixed results. One DNF in the heat before I had the first clue about nutrition and pacing, and a 10:56. With perfect weather, my main goal was to “run” the entire marathon. Figured that might give me a chance at somewhere close to 10 hours. I know the course, and feel a lot of people underestimate how difficult the bike course is. I also knew going in we had 30 miles of headwind to finish. So, I planned on a steady swim, a very steady bike, and hopefully pull out a good marathon. Basically same plan as Muskoka, but thinking 1,000 ft less climbing on the bike and a flat run would lead to a stronger finish.
Pre-Race
Best part of Louisville, and the reason I’ve done it 3 times, only 1.75 hr drive! Checked in Thursday morning then went back to work. Came back down early Saturday morning to spend the day with friends doing the race. Being local I had 3 other teammates and a handful of friends racing, which makes for a great experience. I’m not one to worry a lot about getting in workouts the couple days before the race. I did nothing on Friday, and the extent of my bike check was riding the ˝ mile to transition Saturday for check in. That said, did enough walking around on Saturday to wear myself out a little.
Race Day
Just the normal race morning, slept well enough, up around 5:00. This was the first time in 3 that we decided to sleep in and not worry about where we started in line. Got down to transition a little before 6 to load up nutrition then start the walk to transition. Got to the line around 6:30, which put us maybe 2/3rds of the way back in the line. Biggest issue was lack of port-o-lets, as in none in the 2nd half of line. I know someone mentioned that on another thread, but still amazes me when they know how long the line will be. It was nice arriving late, not having all the anxious time waiting around to think about what was ahead.
Swim – 59:30
I swam 57 at Muskoka, and previously 1 hr flat at Louisville non-wetsuit, so figured something around 55 was likely with some current. Hit the dock at just before 8, 26 min on the race clock, not too bad I thought. I didn’t find the swim very congested at all. Out to first buoy a little bit, but once I made the turn it was wide open. I never found any feet to follow, which I’m usually pretty good at. I wasn’t exactly sure what line to take. I know there’s more current farther out, but more direct staying close to shore. I kept sighting both ways and saw people on both sides so figured I was good. Got to the exit, looked at watch and saw 59…not terrible, but was certainly expecting better. Compared to others I know I definitely lost some time somewhere. Anyway, couple minutes not a big deal in the grand scheme. It was still enough to do a lot of passing and get me to T1 without too much congestion.
T1 – 6:00
I was fairly efficient, long transition. The faster t1 times were more like 4 minutes, but didn’t go with shoes and helmet on bike, and I take the time for cycling shoes as opposed to my tri shoes.
Bike – 5:31:23
Again, comparison to Muskoka. I biked 5:50 on 172ap/191np. I felt pretty good coming off the bike there, the hills on the run just took a toll on me. I figured I could ride a lower VI around the same NP and run much better on the flat Louisville course. Its been talked about, but there is definitely congestion on the bike course. I didn’t find it any different starting where I did then previous years where I started up front. I think I got to the out-and-back just in time though, because it looks pretty rough on the “out” when I was coming back. I had my garmin laping every 7 miles to try to keep steady pace the entire ride. First half I passed a lot of the congestion, with a handfull of FOP’ers passing me. I felt great the entire ride, staying on top of nutrition and it was feeling easy riding right at 180ish ap, and np was not much of 190. Also, knowing that last 30 miles was into the wind it was easy to stick to the plan. I also have a new approach of constantly telling myself “you have to run 26 miles.” As far as 2nd lap traffic, it was definitely messy on the last road before you hit 42 to head home. I think this is where racing my 10th Ironman helps. I finally realize a few minutes in traffic is nothing over 10 hours. I can’t the same for the guy in front of me…on a two lane road with no shoulder and traffic backed up both ways, he couldn’t wait to cut down the center line. He was hovering right on the bumper of a truck looking for an opportunity all frustrated, looks back for a second, and the truck stops, WHAM…it was low speed and he appeared ok, but seriously? I waited a few minutes, still riding at a decent pace, and traffic cleared up. Whole backup cost me maybe 30 seconds. Now the fun part. If you’ve paced the first half right, nothing better then re-passing guys that blew by you early on. I stuck right to my power number and slowly picked up spots all the back to transition. Ended up with 182AP/193NP, with all the splits pretty close, and within a couple minutes of my bestbikesplit prediction.
T2 – 4:38
Pretty uneventful, again, hard to go much faster. I did take the time for a quick restroom visit, well worth it.
Run – 3:53:17
Started the run, and it was by far the best I’ve ever felt. Legs felt great, nutrition felt like it was right on. I was around 6:40 race time, so I knew 10 hours was out, but thought maybe I had a 3:25-3:30 in me for a very solid time. Went out at what felt really easy, and I was around 7:45’s. Really felt like I was holding back, legs were a little sore but actually started to feel better as I went. Plan was to try to just hold there until mile 18-20 if possible then see what I had (courtesy of advice from Endurance Nation). I held that pace for the first 8 miles, then my stomach started to feel a little iffy..I decided to back it down to 8:15-8:30 and try to get nutrition back on. Water was getting old, went for the coke at a couple aid stations, and started feeling much better. Now around mile 13, it was legs starting to go. I managed to keep the damage somewhat limited, but 15-23 were closer to a 9:30 average. That’s when my legs were really giving up. Thankfully had a friend spectating to keep me from walking, and after a couple 11+ miles, decided it didn’t hurt much worse to run faster and managed to finish with a sub 10 mile (felt like a sprint). I must say, the finish area at Louisville is one of the best. Mile 20 on knowing what downtown was like, and knowing I had a lot of support made the pain so much more bearable. The last mile I knew would be easy regardless. Not the run I wanted, but still “ran” the whole thing, and moved up to 26th in my AG. After 31st in Muskoka, very happy with that considering a 300+ AG and good for 112 overall out of god knows how many.
Overall – 10:34:48
Not my fastest time, but feel like it was the best I’ve executed a race and the most fun I’ve ever had. I attribute a lot of that to having so many friends racing and great support all along the way. So 2 Ironman’s in 6 weeks, I guess my years over. NOT. Buddy presents me an opportunity to sneak into IM Florida last minute….damn, did it last year with swim cancelled, I cant pass up and opportunity for another shot. So I gave it 10 minutes thought, and it looks like I have another Ironman in 4 weeks. Good news is legs feel great, easy week this week, then time to get ready to do it all over again.