Today, I am an IRONMAN
The basic facts:
2.4 swim 54:59
T1 5:35
112 bike 7:01:15
T2 4:07
26.2 run 5:20:32
Total 13:26:25
It was a great day, and I met two of my primary goals: (1) finish and avoid medical; and (2) beat sundown. I had expected going in to be in the 12-14 hour range, so my performance was consistent with those parameters. Given that this was my first IM, and nearing in mind the reputation of the LP course, I wanted to be sure to be conservative on pacing in the early sections of both the bike and the run.
Swim
It was crowded, but not unmanageable. Ended up in the third row right by the dock, with a group of people who said they were going to go in the 56-57 range. That’s where I wanted to be on time, so I stayed with them until the cannon went off, then all H*ll broke loose. I got to ‘the line’ – the bright yellow rope that marks the LP swim loop from under the water and tried to find some good feet. After a few shoves and similar struggles, got into a rhythm and swam easily for the first loop, went under the arch and across the beach in about 26:40 and realized I needed to slow down a little. Hit the water and back into the scrum for loop 2. Same story as the first loop – stuck on the line and got crowded in the turns… Hit the beach in 54:59, found a stripper to peel the suit, and jogged the 3 block to T1.
T1
Uneventful. Among the advantages of a solid swim time is GREAT volunteer service in the tent. Shoes, and socks, helmet and shades, loaded up the jersey pockets and out of there. 5:33 with the long trip from the lake.
Bike
Disadvantage of a fast swim for a MOP finisher – lots and lots of people pass you on the bike ;-(. It was SO hard to resist the temptation to go with some of these folks, but I kept locked into my HR monitor and repeating Gordo’s advice for the bike at LP - ‘if you are not going slow enough on the first loop to enjoy the scenery, you are going to fast’ - to myself. The big descent was a lot of fun, and the last 10 miles back into town were not as bad as billed, as far as I was concerned; I thought some of the other climbs on the course were more difficult. First loop was nice and easy, controlled in 3:18, and I planned to go about 3:15 and try to even split for the second loop. Second loop, I think I lost a little focus, and was still being conservative until the end of the out&back, and I think I lost some time through there. Last 10 miles of loop 2 were fun for me and I started to reel people in, even leading a small group up the last set of climbs. Second loop 3:41.
T2
Uneventful. Change shoes & socks, trade the helmet for a hat, spin the number around and out … how does that take almost 4 min??
Run
Started the run at about 8:10 running race time. Right away, I felt good. Surprisingly so; I guess there’s nothing like a 112 mile ride to loosen up your legs ;-). Running easily with a low HR and running most the first loop, walking aids only, in 2:18. That’s slow for most, but not too bad for me, as running is my relative weakness. I was telling myself if I could even split the run, I could break 13 hours. Second loop started well and on pace through 18, but the stomach went a little bit off around mile 18/19, and that slowed me somewhat, then I guess I just started to wear down around 20 miles. Ended up walking a good bit of the section back into town, up the two steep hills and by then sub-13 had slipped too far. I got a big rush of energy from the crowds in town on the second out/back and with a mile to go, I started to feel great again. Second loop in 3 hours.
Cruised the last mile, and into the oval … heard Mike Reilly calling my name and smiled across the line.
Thank-yous
The volunteers and race staff in LP are simply the greatest. They had unmitgated enthusiasm and support for everyone all day, and they made my race immeasureably better. Everyone had a smile that I tried to return – I figured if I could keep smiling, then I would finish.
First to my family for putting up with the obsession and training, as well as a marathon, the Triple-T and the IM over the past year. Second, to my coach, Rich Strauss. He’s the best in the business, IMO. Third, to my training partners, without whom I am quite certain I would have not been able to put up the big miles along the way to LP, and finally, to the great communities on TNO, Slowtwitch, Crucible Fitness and GordoWorld – a more supportive and informative group could not be found out there. It was great meeting some of you at the pasta dinner and seeing familiar faces on the course.
Lessons
(1) Pacing pays off. I went slower than I could have gone, especially on the first loop of the bike, and it paid off later. I felt strong on the second half of the bike and on the run.
(2) IM is a long day. Notwithstanding (1), I was still pretty worn down by the last 4-5 miles of the run. If and when I do another, I’ll focus even more on bike and overall endurance. Once you’ve been out there 11 or 12 hours, you get worn down – not sure exactly how to train for that, but it would be key for me.
(3) Need to be lean. At 222, IM is a tough challenge for me, esp. at LP with all of the climbing. Many folks with whom I can favorably compete in sprints and oly races were an hour or more ahead of me Sunday. Will need to make bigger body comp strides before next IM.
Thanks for reading – and thanks to all of you for the inspiration and support.
~ TallTim
