Wow! Thanks for the very kinds words. As you know, IM execution is a specific passion of mine so I dearly appreciate it when others see value in the information I provide. I love hearing positive feedback.
First thing I’d have to say is that this one was truly special for me. I’m sure none of you know but I was approximately 250 yards away from winning my AG which was a huge dream of mine. Of course, I had no idea at the time that I was leading the 45-49 AG when Billy passed me but I knew I was around top 5. So, trust me, I knew he was coming and coming very fast and I gave every single bit of energy I had left in my battered body to hold him off. I was either going to puke or pass out so as he approached from behind I stepped aside to let him pass cleanly. I felt it was the right thing to do.
Anyway, one thing that I’ve come to realize over the last day or two is that my big dream wasn’t really about winning my AG. The true IM dream experience for me was about a combination of things:
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My close friend and training partner these last few weeks, Mark Weinberg, is one of the nicest and classiest guys I know. This guy works his ass off and has been so close to Kona so many times in the past. He went 10:02, got 2nd in his AG (50-55) and beat me for the first time in his life. I couldn’t have been more happy.
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Another good friend and super humble guy, Mike Pritchard, has also been close to getting a Kona slot for so many years. He finally broke through and got 6th in his AG (same as mine) and snagged the last guaranteed slot.
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A few first timers who are good friends fulfilled their IM dream.
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Lastly, I didn’t get to witness it since I was racing but to know that Jordan come back from a near-death accident and win the race was just real special for me.
So, the real dream for me was that all of these great things happened to so many special people at the same time. If someone asked me if I would trade any one of the four above for 1st in my AG I wouldn’t take more than a second to say no. I’m so incredibly happy right now with how things went on Sunday. At a time in my life where I’ve been trying to take care of a father who’s suffering from the onset of Alzheimer’s, barely holding on to my job in the mean time and then recently notified that my 19 year old niece has stage 3 ovarian cancer, I really really really desperately needed to have a good day like I had on Sunday.
Sorry for the mushy stuff but I don’t do this sport because I need to have a .73 IF on the bike. I do this sport because it makes me a better person. It’s the stuff above that really drives me to succeed and be the best I hope I can be.
Ok. The meat of it goes like this:
Swim –
I have torn labrum and rotator cuff in my right shoulder which has been a royal pain in the ass since December but I’ve been really diligent about strengthening it over the last 2 months.
It felt like it took forever to get to the far turn buoy. There was definitely a current. The swim back on the far leg felt like it went much faster but not enough to make up for the outbound leg. As a result, the swim times were a tad slow which makes up for last year where we had optimal conditions on the swim. Felt good most of the swim. Shoulder was getting a little sore in the last 5 - 10min.
Bike –
I felt great for 107 of the 112 miles. The last 5 I started squirming a bit and wanted off the bike because the headwinds sucked big time. Polar opposite of last year where I pee’d over 20x, was completely out of sync and then almost died on that descent (only a slight exaggeration). I planned this one extensively because I felt I didn’t quite have the 5hr power that I’ve been able to bring to IM in past years. The high-level plan was an NP of ~195w if all went well.
Entire workout (184 watts):
Duration: 5:24:23 (5:24:28)
Work: 3581 kJ
TSS: 284.3 (intensity factor 0.726)
Norm Power: 196
VI: 1.06
Pw:HR: -0.34%
Pa:HR: 3.05%
Distance: 112 mi
Min Max Avg
Power: 0 475 184 watts
Heart Rate: 0 169 150 bpm
Cadence: 33 136 85 rpm
Speed: 0 46.2 20.7 mph
Pace 1:18 0:00 2:54 min/mi
Hub Torque: 0 296 64 lb-in
Crank Torque: 0 728 183 lb-in
Btw, interesting data about the headwinds back into town on Sunday:
It took me 38:06 (25.2mph) on 183w/167w to go the last 16miles in '07 and it took me 34:11 (28.2mph) on 174w/148w to go the last 16miles in '08. On Sunday it took me 42:56 (22.3mph) on 179w/158w to go those last 16miles.
Run –
Felt like 100% shit for the first 4-5 miles. I was concerned that it could be a long day but I kept telling myself to be patient, keep drinking and STAY POSITIVE!! Started coming around after that and then started feeling like shit again about .5 mile before the hills started (mile ~10). I felt horrible all through the hills. Thought I was going to puke several times but once I got into the flats again (mile ~15) I felt fine. It was F’en hot at this point. I was in no-man’s land. Nobody around me but I knew that was a good thing. Things started getting really really tough during that long slight uphill around mile 22 - 23. I logged around a 9:00min/mile through that section. I could barely see anyone in front of me or in back of me going down Main Street. Tried to attack one or two guys I saw in front of me at the aid stations since they were taking their time. I have no idea who I’m passing at this point because I’m completely out of it. Just trying to hold on and make it home. I make the final turn back toward the finish line and I look back to see if anyone is coming and I see a guy in blue who’s moving fast with a number 16XX. “Fuck” is the exact word that came out of my mouth. He’s in my AG… I have no choice but to completely lay it down and give it everything I have. My stomach is turning and I’m going to puke… You know the rest… Once Billy clearly passed I decide I’m going to soak it all in so I take my time down the chute high fiving people.
Tough to neg split this run on Sunday. I knew it was going to be a sufferfest. I’ve done IMC 6 times and this was by far the toughest run conditions.
A few notes:
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I’m once again reminded of what incredible friends I have. They are truly special.
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Billy Busko is this really genuinely nice unassuming guy. I don’t mind getting beat by nice guys.
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Thank you Fernanda Keller for the wonderful shot on the bike around mile 80. 
It was a beautiful day…