After I posted the "summary" from AZ I realized it really wasn't a summary. It was pretty long! For that reason I won't ramble on anymore about the race. It's done and in the history books. Now comes the fun of evaluating what I did and trying to improve were I can in Canada. Scott has suggested I go to a place in Seattle called Performance Medicine (http://www.seattleperformancemedicine.com/aboutus/index.html) to have some metabolic testing done to see how many calories my body is burning during these races. This will help me dial in my race nutrition better so I don't have as many energy drops during the race. I am shooting to do this in mid June.
The last week has been the typical post race week. The first week after is always tough for me. All of that focus for so many months, then BAM, it's all over. Especially when we come back to winter weather. I have all of this free time but I can't get outside to do anything!! So, needless to say the house and garage received a good cleaning this weekend and we made it to the bowling alley for a couple frames. Finally today I am feeling "normal" again. My legs have a little bounce in them and I'm not as tired. I'm planning to go for a run at lunch, my first since the race. Other then some tightness in my Achilles everything else feels good to go. Good to go for an EZ run anyway. Towards the end of the week I will start to introduce some very short intensity stuff back into my workouts. Emphasis is on short though. None of workouts planned are longer then an hour. I do have the option this weekend to extended my light ride to 2 hrs if I am feeling good. If the weather holds Jen and I may do the Monster Cookie ride in Salem on Saturday. 62 miles and the single speed and a big ass cookie! Sounds good to me...
Oh ya, one last update! Jen and I made an appointment with our tattoo guy. Yes, that's right, I have a tattoo guy. How cool am I? Anyway, we are set for May 3rd. Jen is getting an M dot and I am getting Murphy's paw print. I'll also be getting one of my other tat's touched up. It's gotten a little faded from the sun over the past few years. I'll post pictures once we get them.
IMAZ Race Photo's: http://www.asiorders.com/go.asp?31254479
Monday, April 21, 2008
Wednesday, April 16, 2008
IMAZ Quick Summary
What a week! Now that we are back home and I am avoiding my work email I thought I would post a quick update from the race on Sunday. I'll post a full race report later for those that are interested.
This race was a some what of a break through for me. I was disappointed for the first 36 hours after, but yesterday on the plane coming home I was listening to my ipod thinking about it again. Then a song came on, I think it's called "how far we've come" by Matchbox 20. It made me think how far I've come. Not only because of my times but my approach to it and my expectations. My first race in 2004 was all about finishing (as your first usually is). This time I was expecting a top ten finish in my age group. Unfortunately the conditions were not ideal and there were a couple errors I made that effected my performance. All things considered though I am finding a lot of positive things the more I think about it. Here's a quick summary of the day:
The things I did right...
Made a solid plan for the entire day and stuck with it:
This included everything from getting to the race early to staying within my zones all day (HR and Power). I have to say this is the first race where I never felt nervous before the cannon went off. The only thing that made me nervous was that I wasn't nervous... if that makes sense. I think this was because I had a plan that I had trained to. For the most part everything went according to plan.... Almost everything...
Dealing with "situations":
Ok, so a few things came up during the race that were not according to plan.
1. Due to a very bumpy section of the course I lost a nutrition bottle at about mile 30 of the bike. This left me with no nutrition for an hour and 20 mins. Fortunately I had planned for this! Dave C had mentioned awhile back that he always carries 4 gu's in his pocket in the bike just incase he looses a bottle. So I had 4 gu's in my pocket. This got me to special needs were I was able to get my two remaining bottles for the rest of the ride.
2. Once I got those two bottles I realized how warm it was getting. Nothing like 90 degree malto! I really had to choke that nutrition down. It was terrible. What I learned - need to use ice packs around the nutrition bottles. This includes run nutrition, but I'll get to that in a minute.
3. On the 2nd lap the same stretch of bumpy road claimed my spare tire from under my seat. Fortunately I didn't need it. But I decided to stop by special needs again on my 3rd loop to grab the tire I had left in my bag. I had a feeling if I didn't I would regret it even though I only had about 10 miles to go. It hind sight it probably only cost me 30 seconds. Better then 40 minutes waiting for a sag vehicle I guess. What I learned - strap the tire down more securely. Most courses are only 2 loops so special needs isn't an option that late in the ride.
4. On the run grabbed my nutrition in T2 as I ran out of the change tent. I realized when I put it in my hand that it was blazing hot. It was a 10 oz Fuel belt bottle with a hand strap. I had used this in training and it worked great. Training though had typically been 50 degrees or less not 95. Once again, hot malto. After taking my second drink I failed to close the lid on it all the way and over the next mile the entire bottle emptied on to my leg and shoe. So nutrition that was supposed to get me to mile 13 was gone at mile 3. So with a few swear words I tossed the bottle and proceeded to use Gu and Coke from the aid stations. This got me to special needs were I had another flaming hot bottle of malto. I carried this one for 5 miles until I decided the Coke and Gu was actually working better for me.
5. So those who have not used malto it is essentially like glue once it dries. So by mile 8 of the run the malto that had squirted on to my shoe had dried. My sock was now literally glued to my foot. Fortunately I had placed a fresh pair of socks in my special needs so at mile 13 I was able to peel off my malto sock and put on my new ones.
The things I did wrong:
With all of the nutrition issues my sodium plan was screwed. I had put extra sodium in all of my nutrition bottles and since I didn't use some of them I started getting depleted half way through the run. I had extra salt pills in a coin purse in my jersey but with all of the water I had dumped over my head trying to stay cool they had gotten wet and were no longer usable. I think this is what caused me to bonk a bit on the 2nd loop of the run. I was eating but not really able to absorb it quick enough.
Could I have pushed a little harder on the bike or on the run? I think everyone asks this question after the fact. As I was laying on the ground outside the medical tent on Sunday evening after they poured me out of the wheel chair I would have said "hell no! That was all I had." Today I think maybe? Who knows. This is one disadvantage to doing such an early season race. Not having raced since October it's hard to get that sense of how hard I can push and be ok. Especially in such warm, dry and windy conditions. So if I had to change something here I guess it would be to push a little harder on the bike next time. Specifically during the 70 to 85 mile section as this is were I always seem to crap out a little bit and loose focus.
So overall I am pretty happy with the outcome. I didn't get a Kona spot, or break 10 hours. But I broke 11 hrs and PR'd by almost an hour. Last time I did this course it was in 2006. It was hot that day, but not as hot as this year. There was no wind ether and the courses were pretty much the same. this is how the two races measured up:
2006:
Swim - 1:13:27
Bike - 6:02:32
Run - 5:02:20
Total - 12:32:11
division place - 104/267
overall place - 613/1726
2008:
Swim - 1:05:51
Bike - 5:30:32
Run - 4:10:20
Total - 10:54:11
division place - 26/266
overall place - 181/1689
I think I'm getting there. I'm looking forward to some local and regional races in the next couple of months leading up to Canada. The Kona train hasn't left the station yet. Hopefully I can grab a seat in Penticton.
Congrats to all of the other Ironheads that competed in AZ too:
Kelly H, Kelly M and Dave C did awesome all getting Kona spots and spots on the podium! You guys inspire me to keep trying.
Chris V - You are an Ironman! Even with a 20 minute nap in the shade at mile 19! Congrates on your first.
Erin P - Smoked by me on the run as I feared she would in CDA last year. Sick in bed with a head cold last week, 10th in her division this week, one of the toughest chicks I know.
Garren W and Rob W - My bike time was only as fast as was because you guys pushed me without even knowing it. Congrats to a great race!
And of course my wife... What a day she had. I am choked up just typing this. After a huge PR on the swim and persevering on the bike in crazy wind and heat. She pushed through the run throwing up several times and having to walk but never giving up. Her strength amazes and humbles me. I am so proud of what she has accomplished in such a short amount of time.
And to those Ironheads that started the journey but were unable to make it - I know each of you well enough by now to know that you gave it everything you had. I have no doubt that you are already planning that next race and anxious to get to training again. I can't wait to get back out there with you. I think the biggest thing I got out of this race was the relationships I've made through training for it. It's funny how 3 hr rides in 38 degree rain/snow can bring people together (Or too much beer after a big training week in Palm Springs).
Other props I'd like to throw out:
Ann C - I'm so bummed you couldn't race on Sunday after your bike crash earlier in the week. Those 35 -39 women have no idea how lucky they are. You'd would have crushed them! But rest assured your enthusiasm and support helped all of us on Sunday. You are an amazing athlete and I can't wait to see you compete in Kona!
To my Mom and Sister and Jen's family - Thank you as well! For all of your support and for being there to cheer us on all day. You pain and suffering are also much appreciated. I know it's not easy enduring those conditions as a spectator ether. These events wouldn't be the same without you.
Like I said, I put together a more traditional (and shorter) race report soon. I had a lot of random things I wanted to get down today before I forgot.
This race was a some what of a break through for me. I was disappointed for the first 36 hours after, but yesterday on the plane coming home I was listening to my ipod thinking about it again. Then a song came on, I think it's called "how far we've come" by Matchbox 20. It made me think how far I've come. Not only because of my times but my approach to it and my expectations. My first race in 2004 was all about finishing (as your first usually is). This time I was expecting a top ten finish in my age group. Unfortunately the conditions were not ideal and there were a couple errors I made that effected my performance. All things considered though I am finding a lot of positive things the more I think about it. Here's a quick summary of the day:
The things I did right...
Made a solid plan for the entire day and stuck with it:
This included everything from getting to the race early to staying within my zones all day (HR and Power). I have to say this is the first race where I never felt nervous before the cannon went off. The only thing that made me nervous was that I wasn't nervous... if that makes sense. I think this was because I had a plan that I had trained to. For the most part everything went according to plan.... Almost everything...
Dealing with "situations":
Ok, so a few things came up during the race that were not according to plan.
1. Due to a very bumpy section of the course I lost a nutrition bottle at about mile 30 of the bike. This left me with no nutrition for an hour and 20 mins. Fortunately I had planned for this! Dave C had mentioned awhile back that he always carries 4 gu's in his pocket in the bike just incase he looses a bottle. So I had 4 gu's in my pocket. This got me to special needs were I was able to get my two remaining bottles for the rest of the ride.
2. Once I got those two bottles I realized how warm it was getting. Nothing like 90 degree malto! I really had to choke that nutrition down. It was terrible. What I learned - need to use ice packs around the nutrition bottles. This includes run nutrition, but I'll get to that in a minute.
3. On the 2nd lap the same stretch of bumpy road claimed my spare tire from under my seat. Fortunately I didn't need it. But I decided to stop by special needs again on my 3rd loop to grab the tire I had left in my bag. I had a feeling if I didn't I would regret it even though I only had about 10 miles to go. It hind sight it probably only cost me 30 seconds. Better then 40 minutes waiting for a sag vehicle I guess. What I learned - strap the tire down more securely. Most courses are only 2 loops so special needs isn't an option that late in the ride.
4. On the run grabbed my nutrition in T2 as I ran out of the change tent. I realized when I put it in my hand that it was blazing hot. It was a 10 oz Fuel belt bottle with a hand strap. I had used this in training and it worked great. Training though had typically been 50 degrees or less not 95. Once again, hot malto. After taking my second drink I failed to close the lid on it all the way and over the next mile the entire bottle emptied on to my leg and shoe. So nutrition that was supposed to get me to mile 13 was gone at mile 3. So with a few swear words I tossed the bottle and proceeded to use Gu and Coke from the aid stations. This got me to special needs were I had another flaming hot bottle of malto. I carried this one for 5 miles until I decided the Coke and Gu was actually working better for me.
5. So those who have not used malto it is essentially like glue once it dries. So by mile 8 of the run the malto that had squirted on to my shoe had dried. My sock was now literally glued to my foot. Fortunately I had placed a fresh pair of socks in my special needs so at mile 13 I was able to peel off my malto sock and put on my new ones.
The things I did wrong:
With all of the nutrition issues my sodium plan was screwed. I had put extra sodium in all of my nutrition bottles and since I didn't use some of them I started getting depleted half way through the run. I had extra salt pills in a coin purse in my jersey but with all of the water I had dumped over my head trying to stay cool they had gotten wet and were no longer usable. I think this is what caused me to bonk a bit on the 2nd loop of the run. I was eating but not really able to absorb it quick enough.
Could I have pushed a little harder on the bike or on the run? I think everyone asks this question after the fact. As I was laying on the ground outside the medical tent on Sunday evening after they poured me out of the wheel chair I would have said "hell no! That was all I had." Today I think maybe? Who knows. This is one disadvantage to doing such an early season race. Not having raced since October it's hard to get that sense of how hard I can push and be ok. Especially in such warm, dry and windy conditions. So if I had to change something here I guess it would be to push a little harder on the bike next time. Specifically during the 70 to 85 mile section as this is were I always seem to crap out a little bit and loose focus.
So overall I am pretty happy with the outcome. I didn't get a Kona spot, or break 10 hours. But I broke 11 hrs and PR'd by almost an hour. Last time I did this course it was in 2006. It was hot that day, but not as hot as this year. There was no wind ether and the courses were pretty much the same. this is how the two races measured up:
2006:
Swim - 1:13:27
Bike - 6:02:32
Run - 5:02:20
Total - 12:32:11
division place - 104/267
overall place - 613/1726
2008:
Swim - 1:05:51
Bike - 5:30:32
Run - 4:10:20
Total - 10:54:11
division place - 26/266
overall place - 181/1689
I think I'm getting there. I'm looking forward to some local and regional races in the next couple of months leading up to Canada. The Kona train hasn't left the station yet. Hopefully I can grab a seat in Penticton.
Congrats to all of the other Ironheads that competed in AZ too:
Kelly H, Kelly M and Dave C did awesome all getting Kona spots and spots on the podium! You guys inspire me to keep trying.
Chris V - You are an Ironman! Even with a 20 minute nap in the shade at mile 19! Congrates on your first.
Erin P - Smoked by me on the run as I feared she would in CDA last year. Sick in bed with a head cold last week, 10th in her division this week, one of the toughest chicks I know.
Garren W and Rob W - My bike time was only as fast as was because you guys pushed me without even knowing it. Congrats to a great race!
And of course my wife... What a day she had. I am choked up just typing this. After a huge PR on the swim and persevering on the bike in crazy wind and heat. She pushed through the run throwing up several times and having to walk but never giving up. Her strength amazes and humbles me. I am so proud of what she has accomplished in such a short amount of time.
And to those Ironheads that started the journey but were unable to make it - I know each of you well enough by now to know that you gave it everything you had. I have no doubt that you are already planning that next race and anxious to get to training again. I can't wait to get back out there with you. I think the biggest thing I got out of this race was the relationships I've made through training for it. It's funny how 3 hr rides in 38 degree rain/snow can bring people together (Or too much beer after a big training week in Palm Springs).
Other props I'd like to throw out:
Ann C - I'm so bummed you couldn't race on Sunday after your bike crash earlier in the week. Those 35 -39 women have no idea how lucky they are. You'd would have crushed them! But rest assured your enthusiasm and support helped all of us on Sunday. You are an amazing athlete and I can't wait to see you compete in Kona!
To my Mom and Sister and Jen's family - Thank you as well! For all of your support and for being there to cheer us on all day. You pain and suffering are also much appreciated. I know it's not easy enduring those conditions as a spectator ether. These events wouldn't be the same without you.
Like I said, I put together a more traditional (and shorter) race report soon. I had a lot of random things I wanted to get down today before I forgot.
Friday, April 4, 2008
Quote of the day
I bought a bottle of green tea today at New Seasons to have with my lunch. On the bottom of the lid it has famous quotes. The quote on my lid seems very fitting for not just this Ironman but all of them:
If you are going through hell, keep going.
-Winston Churchill
If you are going through hell, keep going.
-Winston Churchill
Tuesday, April 1, 2008
Speedy...
Well, speedy looking anyway. I got the new wheels put together today and am ready to take them for a spin out on Sauvies Island tomorrow with all of my race gear (TT helmet, uni, ect). They sure do look fast, but they are only as fast as the poor slob pushing the pedals. So hopefully I can do the Isaac justice on race day.
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