My Kona Run Meltdown...what happened?

Triathlon Forum
1

This was my first Kona, and my day was going perfectly until mile 2 of the run. I did swim conservatively, and I rode conservatively as well. I did water myself down at every aid station on the bike, and I hit my nutrition perfectly on the hour, with the perscribed calories, endurolytes, gu, etc. I came out of T2 9 minutes ahead of schedule, having gone faster on the bike with less power, correct IF of .68, and a good VI of 1.06. I saved my matches for my strongest segment which is the run.

I started out mile 1 feeling great and fast. I had to concentrate to keep my pace slower than my body wanted to go (feeling good). Mile 2 was on pace. During these first two miles I watered down with ice and drank water. By mile 3 I was EXTREMELY hot, and my HR shot up to 170, and my stomach started turning to knots. I slowed down considerably from mile 3 to mile 10, not being able to get my HR down, my stomach in knots, and feeling really really hot, and had trouble breathing. I also had to stop and borrow someones house at mile 7 to “lighten my load” and do a poo poo (thats never happened to me before). My mile 10 I was walking up Palani and by the top I was delerious. I seriously thought about heading to the medical tent, and in the darkest place I have ever been in a race. Somehow I stayed on the course, and I tried to run, but couldnt. Then I walked/ran for mile 10-17 losing gobs of time. By mile 11 I threw out my nutrition plan and started drinking chicken soup. That seemed to help. By mile 17 I was able to run continously (albeit slowly) and ran it in to the finish. It was the hardest thing I have ever done in 3 IMs. The run took me 5 hours and 21 minutes, I usually run around 4 hours.

Obviously I am glad I finished, but very disappointed to have lost all that time. I also left feeling like I didnt “unload” on the run. I swear I hit all the nutrition targets and hydrated copiously, but I was just too hot to run for a while. Any ideas on what happened to me? Others ran great, so obviously I missed something out there. I would love to learn from this experience so that it doesnt happen again! Any ideas? Thanks!

TT

PS: Endrolytes do have a lot of salt/sodium, so I think I got enough salt intake.

2

Do you think you may have overhydrated (either in the days before, or during the race)? Did you weigh yourself after?

And no Endurolytes don’t have a ton of sodium…they’re a little light there

Did you train in the heat and humidity? Frankly I didn’t find the conditions that hot, and I wondered if it was a relatively cool day by Kona standards…

Were you well trained?

3

Sounds like you should have thrown your timing chip away, cut the course, then pretended to have run really fast!

Ok. So there were 2 things that could have nailed you. You mention the heat and you mention the stomach. And heat can cause the stomach sometimes.

Forgive me for not knowing this (I don’t worship Kona like I should) but what was the weather like during your run? And how does that compare to the recent climate where you have been training?

And what foods and liquids did you take in up to that point that you don’t use in training?
What unique Kona foods did you sample in the 12 hours prior to the race start?

It sounds like your bike, while faster than past races, was with less power output? Is that correct? Then I won’t try to blame pacing. How about your initial run pace when you were still feeling good? How did that pace compare to your past IM run pace? I’m only asking because running at a certain pace will shut down digestion resulting in a bloated stomach. If you’ve raced that fast before I won’t go down that road.

4

I was really really well trained. As fit and fast as I have ever been. I had practiced my nutrition on the run over and over again in all training sessions with no issues. I didnt get a chance to weigh myself afterward or the next morning. I did weigh myself 3 days later and was where I usually am (138 lbs) and my body fat was 6%, and is and normally 7-8%. I did feel a little bloated by the third mile, so I tried to let my body process what was already in my stomach by reducing my intake for a while. That did not seem to help. The only thing I did not do was run in really hot weather continously through the summer. I did get out on the hottest days, but the sun and heat radiating off the pavement in Kona was as hot as anything I have felt all year (I live and train in New England).

5

The only thing I did not do was run in really hot weather continously through the summer. I did get out on the hottest days, but the sun and heat radiating off the pavement in Kona was as hot as anything I have felt all year (I live and train in New England).

I would wager that you already know your answer then.

Did you over hydrate (with water) in the 24 hours prior possibly flushing your system of electrolytes? That combined with the intense heat and not keeping up with a proper hydration to electrolyte ratio might have done you in.

6

I did drink a lot of water the day before, but supplemented it with Nunnes (sp) electrolyte enhancer, so I had thought of that!

I should have moved to Texas for a month and run there in the heat! :frowning:

7

Utilize your gyms sauna. Just 15-20 minutes after a workout can help.

And/or layer up on indoor workouts, and even outdoor workouts. Anything to bring your core body temp up to simulate hot conditions.

8

its good to know what your pace really is when its ~90 degrees

you might think “oh I can run 8 minute miles sustained all day” based on training

at ~90 degrees that may become 9 minute miles.

in texas we experience this every summer. we get worse at running!

I did drink a lot of water the day before, but supplemented it with Nunnes (sp) electrolyte enhancer, so I had thought of that!

I should have moved to Texas for a month and run there in the heat! :frowning:

9

Chris Chelios use to do 45 mins of stationary bike in the sauna… maybe you should try that !

10

Sounds like classic overheating. I experienced the same thing and began stopping dead at every aid station starting at mile 5 to pack ice in hat, sleeves, front, back and shorts. It wasn’t until I was up on the Queen K 7 or 8 miles later that I felt that lightheaded overheated feeling subsiding and was able to return to running.

Ali’i is deceptively hot due to the humidity from lawns, plants, ocean etc. It’s not easy to run in the jungle and the fact your HR was skyrocketing confirms your diagnosis of overheating.

My best run in Kona came after training a month in the CA desert last year, mostly running at noon…when it was pretty much over 105 degrees every day, with several days approaching 115. That made Ali’i drive seem cool:)

Good luck, you’ll get another shot and feel great when you can rewrite that run!

11

If you were overheating that early in the run you didn’t overheat on the run … you very likely overheated on the bike. It was relatively more humid (& hot), definately more so than last year, on the run. It also trends toward the “easier” the bike conditions the hotter it is in general.

Did you use HR at all on the bike relative to your power #'s? In Kona (or hot weather races) it’s wise to consider using HR as a reference point because it does tell you what may be going on physiologically. As well … if you target a specific I.F. in cooler weather race it’s wise to drop that a little (for most) in Kona … especially if you want to run at your best. For example … an athlete of mine that can run well off an IF of 75% rode at closer to 72% and had his best kona 26.2 this year (he also ran the first 5 miles 30sec slower than his final avg. run pace)

Also … I believe if you want to maximize your run in Kona, that first 5 miles best be 30sec per mile slower than goal pace if you want to close fast from the turn in then energy lab back to town. (this also tends to be the “coolest” part of the run because of the breeze now in your face … well, except for the run back up to the Queen K in the lab) If you can get up on the highway @ top of palani w/o overheating you are in decent shape

Finally it doesn’t sound like any of this is related to nutritional for the most part as the signs of overheating came ahead of anything else … once your temp is too high then the stomach shuts down etc.

  • NOTE: considering high HR / temp / having the use the bathroom have a look at too much caffeine ingestion as a possible culprit (maybe you took none BUT I;ve seen it as a culprit)

Please take an honest look at bike pacing & cooling efforts and how you felt over the last 30-50k of the bike. That stretch form Kawahai back to town can get really toasty (and exposed)

Bottom line … that is a very fickle race! Well done on finishing

12

in texas we experience this every summer. we get worse at running!

No kidding. I know why I can’t run nearly as fast in August as I do in March but it’s still demoralizing. I ran last night when it was cool and pounded out a 10 mile run at a 7:49/mile pace and it felt great. I nearly had a stroke at an August sprint race running that same pace for a 5K.

Hopefully the forecasted temps are on the money for Austin next weekend.

13

This was my first Kona, and my day was going perfectly until mile 2 of the run. I did swim conservatively, and I rode conservatively as well. I did water myself down at every aid station on the bike, and I hit my nutrition perfectly on the hour, with the perscribed calories, endurolytes, gu, etc. I came out of T2 9 minutes ahead of schedule, having gone faster on the bike with less power, correct IF of .68, and a good VI of 1.06. I saved my matches for my strongest segment which is the run.

I started out mile 1 feeling great and fast. I had to concentrate to keep my pace slower than my body wanted to go (feeling good). Mile 2 was on pace. During these first two miles I watered down with ice and drank water. By mile 3 I was EXTREMELY hot, and my HR shot up to 170, and my stomach started turning to knots. I slowed down considerably from mile 3 to mile 10, not being able to get my HR down, my stomach in knots, and feeling really really hot, and had trouble breathing. I also had to stop and borrow someones house at mile 7 to “lighten my load” and do a poo poo (thats never happened to me before). My mile 10 I was walking up Palani and by the top I was delerious. I seriously thought about heading to the medical tent, and in the darkest place I have ever been in a race. Somehow I stayed on the course, and I tried to run, but couldnt. Then I walked/ran for mile 10-17 losing gobs of time. By mile 11 I threw out my nutrition plan and started drinking chicken soup. That seemed to help. By mile 17 I was able to run continously (albeit slowly) and ran it in to the finish. It was the hardest thing I have ever done in 3 IMs. The run took me 5 hours and 21 minutes, I usually run around 4 hours.

Obviously I am glad I finished, but very disappointed to have lost all that time. I also left feeling like I didnt “unload” on the run. I swear I hit all the nutrition targets and hydrated copiously, but I was just too hot to run for a while. Any ideas on what happened to me? Others ran great, so obviously I missed something out there. I would love to learn from this experience so that it doesnt happen again! Any ideas? Thanks!

TT

PS: Endrolytes do have a lot of salt/sodium, so I think I got enough salt intake.

Knowing that you came out of T2 9 minutes ahead of schedule you could have over-biked because of the excitement/competition. Soak it in, you were in Kona racing, and finished.

Get some more heat acclimatization next time. Most nutrition/run issues come from overbiking.

14

No expert here and don’t have nearly needed details about your training, but two things stand out in your account:

  1. Being 9min ahead in T2, where did that fitness come from, I would say bike pacing issue.
  2. VI of 1.06 is little less than optimum for that course, I could be wrong, but you may have spent too much time close to your FTP or over which leads us to number 1 above.
15

This was my first Kona, and my day was going perfectly until mile 2 of the run. I did swim conservatively, and I rode conservatively as well. I did water myself down at every aid station on the bike, and I hit my nutrition perfectly on the hour, with the perscribed calories, endurolytes, gu, etc. I came out of T2 9 minutes ahead of schedule, having gone faster on the bike with less power, correct IF of .68, and a good VI of 1.06. I saved my matches for my strongest segment which is the run.

I started out mile 1 feeling great and fast. I had to concentrate to keep my pace slower than my body wanted to go (feeling good). Mile 2 was on pace. During these first two miles I watered down with ice and drank water. By mile 3 I was EXTREMELY hot, and my HR shot up to 170, and my stomach started turning to knots. I slowed down considerably from mile 3 to mile 10, not being able to get my HR down, my stomach in knots, and feeling really really hot, and had trouble breathing. I also had to stop and borrow someones house at mile 7 to “lighten my load” and do a poo poo (thats never happened to me before). My mile 10 I was walking up Palani and by the top I was delerious. I seriously thought about heading to the medical tent, and in the darkest place I have ever been in a race. Somehow I stayed on the course, and I tried to run, but couldnt. Then I walked/ran for mile 10-17 losing gobs of time. By mile 11 I threw out my nutrition plan and started drinking chicken soup. That seemed to help. By mile 17 I was able to run continously (albeit slowly) and ran it in to the finish. It was the hardest thing I have ever done in 3 IMs. The run took me 5 hours and 21 minutes, I usually run around 4 hours.

Obviously I am glad I finished, but very disappointed to have lost all that time. I also left feeling like I didnt “unload” on the run. I swear I hit all the nutrition targets and hydrated copiously, but I was just too hot to run for a while. Any ideas on what happened to me? Others ran great, so obviously I missed something out there. I would love to learn from this experience so that it doesnt happen again! Any ideas? Thanks!

TT

PS: Endrolytes do have a lot of salt/sodium, so I think I got enough salt intake.

What about your Intracellular Hydration?
Do/did you supplement with any othe r electrolytes? How much?
What was your pre race meal/meals?

16

Thanks for sharing, Where did you qualify for Kona? And congratulations on finishing.

17

Congrats on gutting it out. Here are my suggestions and what I can see from your report. Don’t take it like gospel but I have managed to learn every year in Kona a trick or 2 and this year felt better than ever on the run but still know there is more to learn.

I would probably say you were already dehydrated and low on electrolytes before you even started the run. Which is why you felt shitty by mile 3.

Endurolytes while are good most people don’t take enough. I don’t like them because in Kona heat I need to take 6 plus an hour and I just don’t feel like eating that many. Switch to salt stick where you can drop the dose to 2 per hour.

It sounds like you could have used some heat specific training but I am more inclined to believe your damage was done on the bike and carried over even more into the run.

You will learn every time something new but I think your core got too hot from being dehydrated. Focus on drinking more and staying on top of it. In Kona it is easy to loose track. On the run stuff Ice front and back of jersey at every aid station to help with core cooling.

B.J.

18

First off congrats to finishing the race without cutting the course. My only shot a Kona is via lottery and I envy you! I have seen the theme repeated on ST forum with regards to heat. I live and train in the Florida heat and humidity. Often, I see racers try and stick to their plans on pace set in a much cooler climate. It just doesn’t happen… they overheat, under hydrate, and are not taking in enough electrolytes. I’ll give you a perfect example: @ HIM FL it was overcast and mid 80’s and I finished @ 5:48 Similar conditions @ Augusta 5:37 ( love the free swim). A smaller local HIM in Clermont it was 95, 80plus humidity w. heat index 105, and no shade w/ lots of climbing on the bike. … I finished 6:52. Almost 1/3 DNF the year before because they didn’t race the course, they tried to race their race and the course won.
I think many want to race Kona A+ ( who wouldn’t) however, when you think your slow your not slow enough.

SaltSticks:)
Endurlytes:(

19

Thanks Man! And thanks to all who replied. After careful review in the replay booth, its pretty clear what happened:

-Although going moderate on the bike, my HR was also about 10-15 bpm faster on average in the race compared to my long training days. So even though my VI, IF, and power were all lower than plan, the HR was a little higher, so I was burning more matches than I thought. Even though I felt good…the higher HR tells the tale.

-I wasnt consuming enough lytes on the bike. I didnt adjust the intake enough for the heat, and we all know it was HOT. That set me up for what happened on the run.

-I started the run low on lytes, and didnt replace them fast enough. Although I tried to keep the pace down, I should have pushed it down further for the first 5 miles, and really pulled my HR down more, as slow as it would have felt.

-Add HEAT to these factors and you have the perfect storm.

-The fact that chicken soup ultimatly proved to be my savior, validates the low on lytes assumption.

I am very happy to have had the opportunity to race at Kona. You learn something new every race, so no matter how prepared I thought I was, I wasnt. Next time, I would purchase a detailed nutrition plan to assure that I would reward all that hard traing by fueling my body properly for the extreme heat. I would also go train in texas or somewhere in the desert for training for a couple of weeks. Live and learn.

I am also very pleased that I pulled it out and made it to the finish line. An epic experience never to be forgotton. Congrats to all that finished!! Hopefully those reading this can learn from my mistakes. Good luck in your next big race!

TT