I decided to do IMAZ back in December. I had flown there a few times, bought a condo, I just hate winter. I went on a group ride with some folks from Slowtwitch. Gotta love that website… I met so many great people and have so many friends and training partners from there. I was riding the bike course and about an hour into it, it dang on me… I wanted to do the race. I called Richard the next day and he talked me into it. It was going to be crammed; I am so out of shape. Well I got dropped by the “C” group out of Bicycle Ranch. I have a long journey ahead of me, my friends think I am nuts, but they are used to that by now. Suddenly I went from being way out of shape and demotivated to super focused.
Training for this race wasn’t easy. I was out of town every week-end, and most of the time it was raining in phoenix. I found great support with my new friends in Phoenix, Brian especially, but also Lois, Steve and Shawn that would keep riding with us. I also bugged Paulo multiples times a day, sometimes just to have him tell me to get my ass in the pool… He helped me a ton with everything, especially when I would break down. And Richard, my coach. I must be his most high maintenance athlete! Somehow, he knows what to say and finds the right words to make me feel better. I would talk to him on mondays and would always be so pumped up after our conversations… I remember this one time where I was ready to quit training all together. I talked to him and ran a PR in a training run of 21 miles at 8 min/miles right after our talk. God did that help me… I couldn’t of done this without all the support.
I did a full week of training in February and training camp in march. Both times, I had a very hard time with recovering from the high volume I got so bad 3 weeks before the race, I couldn’t run, bike or swim, I was so down, tired and frustrated. At that point I hated it all.
PRE RACE
I flew in on Tuesday. I had Paulo and Sergio at the house, that was really good for me. They are so calmed and composed, it toned be down a notch. I am still trying to figure out the wetsuit situation, thank god for Herbert, sending me different suits. I really appreciated that, he doesn’t even know me. On Thursday Anne came in and Friday was Jen. I went to the race meeting, it was hot outside, I had forgotten to run but I wasn’t too worried. Anne cooked dinner for me, that was just awesome. I had a big bowl of homemade spaghetti with meat sauce, fat free cheese and a piece of bread, side salad. I was in bed by 8pm, watching my French shows. I slept ok, but woke up a ton. I got maybe 6 hours of sleep which is good
RACE MORNING
Race morning I had a breakfast cookie and a regular Boost at 4:15 am. At 6am, I had another Boost, totaling 780 calories for my pre race meal. I sipped Gatorade, waiting for time to go by, stressing out about the fact that I couldn’t use the restroom.
SWIM
I jumped in as soon as the pro’s gun went off… 15 minutes to go. The water was cold, 65 degrees. I strategically placed myself on the left side of the buoys, right up front. It wasn’t crowded from the get go. I threaded water for 15 minutes… The gun went, I sprinted about 200-300 yards. I am up there, in the front and I know it. The left side of the buoys is my little trick and it just rocks. I swim freely, and this time, I was able to draft the whole time. I got lucky, a cloud came over the sun and the visibility was awesome. I was swimming straight, hitting each buoy, staying on the left, drafting with the same 3-4 guys. I hung on their feet the whole way. I kept thinking “Man this is good, I am relaxed, smooth and drafting” I wasn’t going hard at all but I was steady. I thought to myself that I was going to get a 56-57 time. There was no one around, really open field. I kept focusing on the bridge, thinking this was almost over. I picked it up for the last 200 yards and hit the stairs happy with my swim. I went up, hit the mat at 1:00. I got depressed right there. How could that be??? It was a perfect swim… I got my wetsuit stripped, that took a while… I recognized Suzanne from camp last year. It was nice to hear my name. I forgot to take the suit with me, but someone ran after me with it…
T1
I slowly jogged to T1, remembering that Rich said not to sprint. I got in the tent, it was empty… Right there, I should of known it was a good sign. I was too focused on that 1:00 time, that was a bad attitude. I sat down, had 3 girls helping. It took a while for me to change, I wasn’t focused. I put my padded shorts on, heart rate belt, socks, shoes and hopped out. I had to go get my bike myself, but it was easy to find. I ran to the mount line and there I went…
BIKE
I started the bike with that crazy loop thru town. It was windy and a bit cold but comfortable. Good decision to not use the gloves and arm warmers. I waited 15 minutes before I drank Gatorade. At 20 minutes, I started my whole nutrition plan, drinking 5 sips of perpetuem every 20 minutes, 1 gel at 1 hour and 4 hour, 4 bottles of Gatorade and 2 of water. I waited a while for the salt tablets, took my first 2 at 2:30 and 2 each hour after that. It wasn’t hot for a long time but it was certainly windy. I had to pee at 1:30, 3:00, 4:00 and more after that. That was better than lake placid.
So I head out to the bee line, I was wearing a HR belt this time. HR was thru the roof for a while. It took like 45 min to settle down. I stayed aero the whole time. I checked my average speed after 11 miles thru town, I was at 18.6mph. I was happy with that. Heading out, we had a tail wind. I was going fast, 23-29 mph. very steady. I was getting passed but was equally passing people. Good feeling. We had a tailwind going east and north. So when I hit the beeline north, I was amazed that I could still hold that pace. Usually it’s rougher going north… what a huge advantage to know the course like this… I am some comfortable with it, I had been there so many times. At the turn around on the beeline, I looked at my average, I am at 21.2mph. I am thinking that it’s a great cushion for the upcoming headwind… I was dreading the headwind… Well this whole loop, HR was 139-142. It had started way above 145… I wasn’t working too hard but that is very high for me. But it felt good and right, so I went with it. So coming back, I stayed focused… focused on the road, focused that my heart rate was between 135-145… I stayed aero and did awesome. I was amazed that I was going 17-18 in the head wind. Again, I knew the course so well, it really didn’t seem that bad at all. I came back thru town, on Mills and there they were… my fan club J Jen and Anne, with cute little tank top that said “Go Sophie”… I was really excited to see them and felt so fortunate that they would come down just to cheer me on… The corners weren’t bad. I am doing ok… I head back out through town and the announcer said my name… I liked that… then I heard Francois and also Alain shout in French! I head out for the second loop with an average of 19.4… I was happy with that. So far the corners and the wind are not affecting me.
On the way back the 202 ramp, in the wind, I saw someone that had a name “Monks” I thought that was a guy from slowtwitch. I stared at his number for a few seconds, wondering if I should shout… At the same time, I saw a motorcycle passing me, writing notes… I wondered if they were writing my number down but thought to myself, that it couldn’t be, I looked up and was far enough away… well apparently my idea of 3 bike lengths and the official’s is different. I got caught for drafting and contested it after the race. Crawford himself told me to get over it… I was mad, I always obey those rules… But I did get over it…
So I headed out for the second loop, still feeling fresh and strong… I pretty much kept the same pace, same heart rate for the second loop around. I am still a bit negative but I kept wondering why no girls were passing me… Actually a few did, in the 35-39 age group and one in my age group but I passed her back. I passed 2 pro women, I liked that J But still, I don’t think I am having a great race… I was focused on riding a 5:45 and keep doing the math and it’s not adding up right… I came back through town and remember thinking: “ I am NOT going to Lake Placid, this is not that fun” It was weird because at Placid, I had a lot more fun… Not so much this time around. There were Anne and Jen again and I also saw Paulo. I still had no idea if I was doing good or not… I head out for the third loop and thought I had to slow down… it suddenly sunked in that I had to run a marathon after that. I lost a bit of confidence; I thought I went too fast… I got scared, so I slowed down, about 9-10 beats per minute… It was actually harder to keep HR up on the third loop. On the first 2, it just stayed there… On the last loop, I had to focus hard to keep the HR up. It helped a ton because as soon as I did that, I passed a ton of people. Being focused was hard but I was doing ok… with 10 miles to go, I had enough… I was so ready to get off the bike but really depressed about having to run. I felt tired… Quite a bit tired… Then I thought I was an idiot for going harder, I would pay the price. Still I wanted to bike under 6:00 and kept thinking if I speed up I will make it… Well I bike 6:00.
T2
I ran with my cleats and shouted at Alain that my legs were stiff. I grabbed my bag, went in the tent and sat down, wiped out… I asked Faith to work on my toes… my second metatarsal on the left was killing me. It was so sore but I needed it worked on. She did, it was still sore. I stayed in there a while… I put my shoes on, they applied sunscreen and I left… It is always so hard to leave T2… Last IM, I was feeling great. Not this time… I was tired and not moving fast… I saw Paulo and told him I was tired. I got grumpy quick… I thought to myself that this was going to be so long… One mile at the time I kept remembering. My lower back was very stiff. I ran the first 5-6 miles ok. Then, on Lopiano trail, my back got REALLY sore… I went up Curry, totally spent. I was so discouraged. My toe was killing me. When I hit the canal, I went up a steep little hill and had to walk. I was bent 45 degrees, so depressed. My back was so painful and I couldn’t take a full stride. That was it, I was limping… Limping at mile 8. I thought the race was over… So now what? Well I took 2 motrin and decided to do something about it. At this point, I had nothing to loose. I sat down, stretch and took my shoe off. I massaged my foot, layed on my stomach to stretch my back. This guy Catano stopped and wanted to help and give me more drugs… Herbert also came by… this official IM lady asked me if I needed help, I said yes… to put my shoe back on. I couldn’t do it. I couldn’t put pressure on that left foot. It was excruciating. I told her to push the shoe in, and I would just scream. I did just that. I got up (still don’t know how) and started walking… I burst into tears… Just as I did that, I saw a girl in my age group pass me. As I cried, all I could think about was the numerous times I had run down this same road. And how much work I had put into this race and how hard it was to fly here every week-end. And how I had run this path many times feeling good. I thought about quitting… I thought I’d make it back to town and Paulo would tell me to quit, I was on a 5 hours marathon walk pace… But I couldn’t give up… Someone asked if I was ok and I shouted that I worked too hard for this. So I started running… I am not sure what happened next and how it happened but things started feeling better at mile 9. I took another motrin (dropped one on the floor and wished I had more with me) and felt better… Maybe the drugs were kicking in. The back pain was gone and toe was more bearable… man… I had kept up the nutrition, taking a gel at mile 5 and 10. I took 2 salt tablets and started running. Running like I can. I still don’t know how I got the mental strength to not quit and why things started to feel better. Things DO get better, I need to remember that for the rest of my life.
I am still depressed because I really thing that the game is over. But I am going in the 8 min mile range… Well I thought to myself I was off all my goals but I felt good, I would keep it up. It was just like something unblocked and I started a long run. I just focused on one mile at the the time, enjoyed the easy downhill and tail wind and focused in the head wind. I going to mile 13 and Anne tells me that Richard thinks I am third. I just don’t believe it. In my head, I am fifth. Don’t ask where I get fifth, I have no freaking clue, I just can’t take pressure. Then I thought to myself :” what if Rich is right?” I picked up the pace and stayed smooth. I felt really good and didn’t want to hurt so I stayed in that comfort zone. I kept thinking that I am a slacker for staying in my comfort zone. I told myself it would be great if I could just stay like this, feeling good, until mile 19… Then, from there, I would play the pyramid game, because I would need it to keep going… I started hurting again around mile 18-19… Going uphill on curry. I see Mike, that was nice. I also see a guy that stood me up on a date. That felt SOOOO good to be ahead of him. At that point, I am passing a ton of people… Nobody is passing me. I have people shouting at me because they are frustrated that I am flying by them. Trust me, running 8:30 min/mile felt like so fast… So I started the pyramid game. I have played this game in all my long runs, it works. This time I had a cushion, I usually play for an hour and I had about 50 min to go. I thought I could PR if I played right. So I mixed the game up, I did 1 min, 2 min, 3 min for a couples miles (1 fast 1 slow, 2 fast 2 slow etc…) and decided to just do 3 min fast, 3 slow, 3 fast for mile 24-25, thinking I will handle 26 no problem. My quads are stiff, my shin is killing me, I am not smooth anymore. 25-26 were hard, it was really rolling, in the headwind. I saw Anne, Jen and Paulo and told myself to pick it up, I could do anything for 12 minutes… so I did… I ran fast, passed a few people and enjoyed the finish… I came in 11:16 flat. It was off my goal but I was happy to be done. I can’t believe that I NEGATIVE split the run…
The FINISH
I was stiff but walking fine. I didn’t feel really tired. Paulo thought I had way too much energy and I felt guilty for that… I signed up for a massage and Rich called. He told me I got second in my age group… I had absolutely no clue and didn’t believe him… I am not getting too excited, I still think about the penalty. It is NOT sinking in… What just happened?? I think I had a bad race but I got second and qualified??? Just like that? I am excited. But I can’t believe it… Everyone is calling… I am amazed of how many great friends I have… So many people are calling… Unbelievable. I see Sergio and found out he got third. I actually had seen him on the run course and was happy for him. Anne and Jen were great… so was Paulo… It was nice to have them around… I got a massage, ate pizza and wanted to wait for Brian, Mike to finish. I didn’t want to leave, I wanted to enjoy the whole experience. I waited for the penalties to come out. Wondering… When I saw I got one, I was mad… I didn’t PR anymore but still got second. I was told o get over it, nothing I can do. I did… I got to see Brian and Mike finish, I was really excited. We had gone such a long ways…
SPLITS:11:20:01 BRODEUR, SOPHIE CINCINNATI OH USA CAN 2/76 W30-34 Rank 4 Rank overall 156 SWIM 1:00:52 Pace 1:37 T1 5:21 Rank 5 Rank overall 505 Bike 6:00:36 Pace 18.6 T2 4:05 Rank 6 Rank overall 259 Run 4:05:09 Pace 9:22 Penalty 4:00
BIKE HR av: 135
BIKE SPLITS:
59:50 20.2 miles
2:52:27 55 miles
4:47:57 90 miles
RUN Splits:
First half: 2:02:49
Second half: 2:02:20
Mile1: 8:36 HR 144
Mile2: 8:40 HR 150
Mile3: 8:36 HR 150
Mile4: 9:13 HR 149 (headwind)
Mile5: 9:43 HR 144
Mile6: 9:00 HR 144
Mile7: 9:58 HR 144 (Back and toe pain)
Mile8: 15:42 HR 129 (nightmare)
Mile9: 10:37 HR 135 (walking some)
Mile10: 8:53 HR 147 (getting myself back focused)
Mile11: 8:11 HR 152
Mile12/13 17:27 HR 156
Mile14: 9:15 HR 159
Mile15: 8:27 HR 159 (tailwind)
Mile16: 8:36 HR 163
Mile17: 9:11 HR 160
Mile18: 10:19 HR 159
Mile19: 8:09 HR 156 ( started the pyramid)
Mile20: 9:57 HR 157
Mile21: 9:14 HR 154
Mile22: 9:18 HR 156
Mile23: 9:01 HR 155
Mile24: 8:52 HR 157 (tailwind)
Mile25: 9:37 HR 159 (headwind)
Mile26.2: 10:21 HR 165
HAWAII REGISTRATION/PARTY
So I am going to Hawaii… It is just so awesome. I registered before the Banquet and bought my pictures. I got to meet Desiree, Kate Major, Faris and of course we are sitting at VIP table with Sergio, next to Faris. I am really enjoying the day and the whole experience. I sat through the awards, and I only could of dreamed to once be up there, on the stage, at an IM race. I just can’t believe I am up there. It is such a great feeling, especially since this was a much rougher race. Not quitting paid off, it paid off big time. The lesson here is that time is not everything, things do get better and the mental attitude plays a big part in the course of such a long race. I learned a lot. I am really happy and am looking forward to Hawaii.
