Very good race as it always has been. Although I had one of my slowest finishing times, my training buddy called it my greatest performance ever. He too put out his greatest performance ever and went 12th overall with a 11:05, and also verified some new theories we had worked on this year.
My challenge actually began June 21st. Was coming into top form when I crashed and broke my collarbone in two. Started walking within days, riding a trainer in week two. Week four saw the first swimming (just kick sets and one-arm back, breast and free). Started thinking maybe I can do it!
At 4 1/2 weeks, the ortho cleared me for above-the-shoulder activities with pain as my limiter. The x-ray showed calcification across the gap. This put me at three weeks to go to the race. Then did three long rides, 60, 70, and 80. Two long runs, 15 and 18. And swam the best I could. Had to modify my stroke since I couldn’t reach and pull with the left arm much. It was basically just along for the ride. Did a one hour open water swim in Lake Mead near the end of this “build.”
Drove up to Santa Rosa from Vegas on Wednesday. The next day went for an easy spin on the run course. After a couple miles, it happened. The right hamstring completely cramped up. Stopped and tried stretching it out. Rode a couple more miles and had to stop. Not good. Then the left one went also. I had this happen in early June. Happens after a lot of training followed by a pause where there is no cycling. When they go, they are gone for the day. It is too painful to pedal. Would probably tear something anyway. Two days to go, great. Spoke that night with my girlfriend who is a USAT coach. Told her I had to try and ride 20 on Friday. So, in the morning, sat in a hot bath for about 20 minutes trying to warm and stretch them out. Was a beautiful day around 10 in the morning. Only got about a mile into the ride when the left one locked up again. Tried to stretch it out on the side of the road. Again and again. Rode maybe 4 miles. At least it was only one of the hamstrings. Something positive anyway.
Went back to the Motel6. Organized my run gear for the drop-off and went to the registration. My buddy and his wife then showed up after driving in from Reno. Told them I had some big problems. Went to the massage tent where I met my angel in the form of Jenny. Told her my situation. She gave me a 20 minute session on the left hamstring (she also had crashed before, on Faught rd., and broke her collarbone too so knew exactly where I was coming from). She said the hamstrings where extremely tight. She then told me what to do on race morning. Get there early and in your warm-up suit, do a dry-land warm-up routine. An easy mile of jogging and walking then very light stretching. Then get in the water early and warm-up for the swim. During the swim go as easy as possible but the last thousand, go to a 6 beat kick in order to get blood into the hamstrings. Then after reaching the ramp to get out, she said DO NOT run out. Just walk out and go to your bike. Then walk the bike up the rise to the flat start before clipping in. Then spin as easy as possible on the flats before you get to Sunset. She said I had 5 miles to work with before I got to the first little climbs. I needed to gradually warm-up the hamstrings before that point or else, game over.
Well, I followed her advice to the letter. I knew if I can just get 10 miles into it, I was ok. So it was but I held back whenever I felt anything in the hamstrings. On lap two, was able to start riding better as the sun came out and the temperature warmed up. Passed maybe 40 or so on the second lap. Came into T2 in pretty good shape, just very stiff since I rode pretty much the entire way on the drops (I had to ride as safely as possible; a crash would easily re-break the bone). Started running slowly. Told myself, don’t worry, the first lap is only a warm-up. You’ll feel better on the second. Well, still didn’t have much form for the second so told myself, the second is another warm-up lap. By the third lap, the “warm-ups” were over, and it was just basically “Gut-it-out” time. It seemed to take everything I had just to keep from walking. I told myself to just run as slow as I can between aid stations, then take a 30 second break to re-fuel. Just don’t walk. With 6 miles or so to go, a 12 minute pace keeps you moving. If you start walking at 18 minute pace, you will give a lot of time back. My goal at this point was to at least break 13 hours. I had to show a little pride out there.
Normally, I don’t drink coke until 2 miles to go, for the “End Game.” With 4 to go, I was falling apart. I told myself, you don’t have much game left so be smart. The end game then began. Started the coke. Within a half mile, it started to kick in and was able to run again. Stayed with another runner for a couple miles before the coke started wearing off. Got to the last station, the last coke, and ran it home. 12:52:29. Was spent. After 9 IMs, this one took the most out of me. My buddy had finished almost 2 hours before so his wife had plenty of time to take care of his needs. Now it was my turn. They were great. They had my warm-up suit ready, had collected all my stuff, got me some food. Awesome.
Thanks to all the vollunteers. I tried to thank each and everyone. I believe I succeded. Even thanked the police officers as rode by. And thanks again to Jenny.
Again, a great race. But I do recommend some changes. This was my 6th consecutive Full Vineman. The roads! They are not getting any better. Particularly, Faught rd. The only time my collarbone hurt the entire race was while riding. The jarring and vibrations from the road would travel up the arm into the bone. So had to always keep light pressure on the left grip so as to have a shock absorber. Why not re-route the bike course avoiding the worst parts? You could put some more out-and-back sections in to compensate.
Congratulations to all
Conrad
