Ironman Louisville – August 30th, 2009 Louisville, KY USARace Totals: 10:00:02Swim: 1:08:58 Bike: 5:03:41 (22.13 mph avg) Run: 3:38:57 (8:21 per mile avg)13th 30-34 AG 72nd O’AllComplete race results posted here. The heat and humidity that everyone had planned for this race just did not happen. We struck the lottery and instead of the 95+ degrees we expected, the race started off in the low 60’s and ended in the mid 70’s with not a cloud in the sky. Being that this was my first Ironman distance race, it added to my confidence level going into the weekend. Louisville is a great venue for a race like this. The water in Ohio River was actually pretty clean, the bike course is challenging yet rather smooth, and the run course is set right through downtown Louisville. The finish at 4th Street Live is amazing.
Pre-Race Breakfast:My usual pre race nutrition for any race of any distance has always been the same.
4:00am: 20 oz Coca-cola and a Powerbar Performance Bar
5:30am: I start sipping on a 24oz mix of 2 scoops of Gatorade Endurance and 2 scoops of CarboPro until the start of the race.
Swim (3.8km / 2.4mi):The swim at Louisville is a time trial start. This is very unique in that depending on where you line up to start, you may never reach the front of the pack since it can take almost an hour after the start to actually get into the water. I spent a lot of time in swim on sighting other swimmers and maneuvering my way around them which played into my overall split but in general the swim went well.
Swim Total: 1:08:58 The transition for this race was huge and there was a short run to the transition area from the swim exit. With over 3000 competitors registered it took quite a while to get into the bag area and then find my bag and head into the change tent. In my bag I had 2 flasks of EFS Liquishot and an empty M&M’s container filled with SaltStick Capsules.
T1 Time: 3:15
T1 Nutrition: Half of a cup of Gatorade Endurance
Bike (180km / 112mi):On my bike I had setup 2 premixed 24oz bottles of 2 scoops Gatorade Endurance and 2 Scoops CarboPro as well as 2 packets of Accelerade Accelgel. I like to have 1 packet of the Accelgel right after the long swim for the small amount of protein to help settle my stomach on the long ride and one towards the end of the ride. I had drank my first bottle by around mile 10 of the bike. I don’t know if it was the nutrition or something in the river but I had a serious burning sensation in my throat and I broke out into a very hard coughing spell that almost forced me to abandon the race. I had a lot of trouble breathing and both bottles of the nutrition I had on my bike seemed to make my throat burn even worse. I was riding very slow and started getting passed by all the people I had passed up to this point. I didn’t have any water and the next aid station was a ways down the road. I saw another competitor with water and I rode up to him and asked if I could have some of his water. He gave me his extra water bottle and I was able to drink water and get rid of the cough over the next half hour. At the next aid station I decided not to risk getting the cough again so I dumped both of my bottles for a fresh bottle of water and a bottle of Gatorade Endurance. I tried drinking the Gatorade Endurance bottle again and my throat was still a little sore so I switched to just drinking water and eating EFS Liquishot for the next hour. Once I was able to get my nutrition under control I was able to get back into my rhythm on the bike and enjoy the rolling hills of Kentucky. I was alternating between water and Gatorade Endurance for the remainder of the ride. I also took in about 3 SaltStick Capsules over the duration of the ride. I didn’t need as many as the heat was not as bad.Bike Nutrition:
24oz of 2 scoops Gatorade Endurance and 2 scoops CarboPro
2.5 bottles of on course Gatorade Endurance
2 bottles of water (I don’t know the oz in them)
2 packets of Accelerade Accelgel
1.5 flasks of EFS Liquishot
3 SaltStick Capsules
Bike Total: 5:03:41 (22.13mph)T2: 5:11Run (42.2km / 26.2mi):Going into this race I had never ran a marathon or ran over 20 miles at one time. I had only run 20 miles 4 times in my life. I was a little nervous about the pacing that I should keep on the run. I tried to start out slow but when I hit the lap button my Suunto I had ran the first mile in 7:03. The next 2 miles were out the 2nd Street bridge and back and into town. I hit the lap button at mile 3 and had run those 2 miles in 13:02. This is where I started consciously telling myself to slow down. Although I didn’t really notice the pace I was carrying because my bike split had carried me into a class of runners that was beyond me so I was trying to keep up with them instead of running my own race. By mile 4 I had started to slow down to an 7:45-8 minute pace which I was able to keep for most of the run until around mile 23, when I went into the high 8’s. I think the real race began for me around mile 16 on the run. The second lap was actually shorter than the first lap but seemed to last forever. I went through quite an emotional and physical rollercoaster from that point to the end of the race. Each mile was different both good and bad. I have always heard the stories of where an Ironman can take you but until you experience it first hand you really can’t grasp what they mean. I kept hearing the comments made on the Kona video’s I have watched about how much suffering there is and now I was really feeling it. I just made sure I never stopped and I was able to get through it.
I started the run with a 22oz bottle of 2 scoops Gatorade Endurance and 2 scoops CarboPro but it had gotten warm over night and into the day so I just tossed it and drank what was on course. I was drinking a mixture of Coca Cola, Water, or Gatorade Endurance throughout the course of the run. I would say the majority was the Coca Cola or Water and EFS Liquishot. I would start through an aid station grabbing a sponge to soak my head, drink a cup of coke in the middle, and a cup of water on the way out. I had a couple of cups of Gatorade Endurance at the stations that didn’t have Coke at the time I was going through. I had a half cup of water at every aid station. I still had half of a flask left of EFS Liquishot from the bike and another flask in my special needs bag that I grabbed at mile 13 and I was taking that in about every 6 miles with just water. Additional I took in 1 SaltStick Capsules about every 4 miles.
Run Nutrition (very rough estimate):
20 X half cup of Coca Cola
25 X half cup of Water
1 Flask EFS Liquishot
6 X SaltStick Capsules
Run Time: 3:38:57 (8:21 per mile)Finish Time: 10:00:02 – 13th Male 30-34The finish line was an amazing experience. Coming down the finish I was really soaking up the crowd. I worked my butt off for this finish and I was not going to sprint for time. I took my time high fiveing spectators on both sides of the chute and even did the Jon Blais roll at the finish. 2 years ago that day I was 30lbs heavier doing my first sprint triathlon on a whim. I could barely swim and hated running and now I was finishing the Ironman. Sure I probably could have gone sub 10 hours if I hadn’t done the show but I have no clue what my finish time was from that sprint I did 2 years ago and will never forget what my first Ironman finish to the exact second for the rest of my life.
A big thanks to my incredibly supportive wife who chased me down and was at every single spectator position from Louisville to La Grange with her sign and cowbell. Also big thanks to Brian at Personal Best Nutrition for answering all my nutritional questions and getting me the best products available lightning fast!!! Also thanks to Jaggad apparel and Blue Seventy.
See you at Ironman Florida in November!!!
Tuesday, September 1, 2009
Saturday, August 22, 2009
Haven't been here in a while
So I just realized it's been A LONG time since I last blogs. On the work front not much changed. On the tri front, alot has changed. Florida 70.3 was actually by far my worst race of the year. I did Steelhead in 4:12 and then went on to win the overall at the Tawas Triathlon Half Iron. Here's the link to the news article.
http://www.iosconews.com/articles/2008/09/17/news/sports/sports01.txt
Yea I know it wasnt alot of people but a win is a win. So far this year I've raced the Race for Recovery Half Ironman where I won my age group and was 6th overall, and the Motor City Olympic distance Best of the US. I was 7th overall there but it was also the week after the R4R Half Iron so I was a little tired.
Right now I am 1 week away from my Ironman debut. I am doing IM Louisville. I am very excited although about 3 weeks ago I broke my hand about 118 miles into a long ride. So far it's not bothering me too much but I am worried about hitting someone in the swim and rebraking it. If your in Louisville I will be bib # 737.
After Louisville I am going to be doing IM Florida in November. I'll post more between now and then. Wish me luck!!!!
http://www.iosconews.com/articles/2008/09/17/news/sports/sports01.txt
Yea I know it wasnt alot of people but a win is a win. So far this year I've raced the Race for Recovery Half Ironman where I won my age group and was 6th overall, and the Motor City Olympic distance Best of the US. I was 7th overall there but it was also the week after the R4R Half Iron so I was a little tired.
Right now I am 1 week away from my Ironman debut. I am doing IM Louisville. I am very excited although about 3 weeks ago I broke my hand about 118 miles into a long ride. So far it's not bothering me too much but I am worried about hitting someone in the swim and rebraking it. If your in Louisville I will be bib # 737.
After Louisville I am going to be doing IM Florida in November. I'll post more between now and then. Wish me luck!!!!
Sunday, August 3, 2008
Friday, May 23, 2008
Florida 70.3 Race Report
My first trip to Florida for more than a day waiting for a cruise and my first Half Iron all packed into one big 10 day vacation!! I got down there Saturday the previous week because I knew that the heat was going to be killer coming form Michigan where days over 60 this year have been few and far between.
Saturday was just basically a travel day and didnt really feel much like doing any training. I was staying at a friends house in Davenport and went looking from some places to train since HWY 27 didnt look like a viable option. I found Lake Louisa up the street which sounded appealing since it was contained and I didnt have any CO2 cartridges for my bike.
Sunday I went to Lake Loiusa and started off with a nice 45 mile bike. By the time I was done it was about 2pm and thought hey why not a nice brick. I think I'll run about 6 after this ride. Yea right I made it about 2 mile saw a big spider (I think was a banana spider), the heat was killer, the big birds were circling around me and I was really feeling the heat so I decided to call it good for the day. I needed Co2 anyway and I read the previous night online that the Cycling Hub in Clermont was open Sunday's so I went up there and talked to those guys. They hooked me up with some training rides to take and some Co2. They also told me about the National Training Center so I went to check that out. Yea, that pool is sweet!!!! I went home, grabbed my swimsuit and went for back for dip. I got there at 4:30 and the girl working the desk told me they close at 5. She felt bad that I came all the way back and told me I could go ahead and just swim for free!!! So I changed like Superman and got in a quick mile (they were running long course which is sooo much better than what I have to swim in). Later after leaving NTC and the heat was going down I decided I'd go back out for another run around the neighborhood where I was staying. I went out for a 6 miler and then got some dinner.
Monday I woke up early and drove back up to Clermont to try out one of the routes the guy at the Cycling Hub gave me. Ended up being around 45 miles or so and was pretty hilly. It went up Old 50 and I think 435 or something like that and then out to Sugar loaf mtn and down Grassy Lake Road. Pretty nice and pretty hilly too!!! After the bike ride I was dying to swim again so back to NTC for an afternoon swim workout of about 2500 yards (short course this time :( ).
Tuesday I went back to Lake Louisa and this time I felt more prepared. I had shipped my secret sauce and a bunch of powergels to the house I was staying and they arrived Monday afternoon. I took 2 bottles of sauce and a few gels and did a 30 mile bike and a 6 mile run and felt great. The heat really wasnt bothering me and it was around 2pm when I went.
Wedensday I started with an early morning swim at the NTC same as Monday's(This time I met Kevin from Gear for Multisport and he gave me some info on the course) and then back to Lake Louisa in the afternoon for some running. I did about 6 miles in the heat and felt really good like I was getting acclimated to it.
Thursday I went to Lake Louisa again and did another brick like I did on Tuesday 30 bike and 6 run.
Friday I started the day at the NTC again and then I did a short run like 4-5 miles around the neighborhood I was staying in. Then off to check in at the race. Heather Fuhr, one of the pro females, checked me in!!! Then I went over to the CAF tent to check in with them and get all my gear to race in and find out the rest of the info I needed for the race. I met David Rozelle, what I great guy, loves his beer!!!
Saturday morning started with a breakfast with the CAF group and Katja Shumacher and Heather Fuhr. Also Scott Foley from the Unit tv show was racing with CAF too. After breakfast I checked my bike in and went home. That was a weird experience leaving my bike overnight like that but I guess it's pretty normal. Later that day I went for a short 3 mile run with my wife who was feeling awfully lazy for sitting around by the pool and drinking beer while I trained and prepped for a Half Ironman. Got to bed around 9 and couldnt sleep, way too excited. Set 2 alarms just to be sure.
Sunday 3:15 am RACE DAY!!!!!!! Ok so I only got about 5 hours of sleep but the adrenaline is pumping and I am freaking out. I put on my racing flats and went outside to stretch out a little. Took a shower woke up the wife she got dressed and we were off. I was paranoid we wouldnt make it in time and that the lines for the bus would be long. They did a great job transporting everyone to the transition area. Got to transition pumped my tires, got my bottles ready and had to hit up T3. Waited in line for the bathroom for so long my wife thought I went to the start line already and took off. I was freaking out because I didnt have any sunscreen and couldnt find her. I found a very nice person who lent me their sunscreen. Threw it on and went to the start. Boom the cannon sounds and the pro men are off.
Next thing I know, BOOM the cannon sounds again and the women are off. Next up is my wave. I finally get to look at the swim course and start freaking out. I had tinted lenses in my goggles and wasnt sure about seeing the bouy's. Well I was right!!! The bouy's were so far apart and the goggles were so dark I had a hard time navigating and even had to stop a couple times to see where I was. Swim ended up being 37:56 which was about 7-10 minutes slower than I was thinking.
Ran my butt off to transition that was about 400 meters away, stripped off my Pointzero, grabbed my bike and was out of there in under 3 minutes.
On the bike I felt pretty good. I was drinking alot in the beginning (sucked down half an aero drink in about 10 minutes) and ended up getting a touch of a cramp so I didnt eat my first gel until about 20 minutes in. I watched a guy that I was catching lose his gel bottle so I hooked him up with some gel and moved on. Went through the first aid station goofing off with the volunteers and cruised on. Passed a couple CAF guys said what's up and kept moving. By the time I got to Hartzog road I had Lisa Bentley and Heather Gollnick in front of me and Joe Boness (55 year old guy that has done over 50 Full Distance Ironmans) behind me. Both about half a mile in each direction. As I came to the 2nd aid station I saw the bottle toss and wanted to give it a try. I got one right in the box and the volunteers went nuts!!! Next I wanted one of those cool Gatorade Endurance Formula bottles so I saw a girl holding one at the end of the aid station so I got up the nerve to grab it at race pace and knabbed it from her. She went "ouch" went I grabbed it a 26 mph. I was worried about falling off the bike going that fast but I was just pumped up so much I didnt want to back off. After that aid station I ended up passing Amanda Balding a female pro. Kept cruising on down the road and by now I am basically alone on the course. I could see someone far off ahead of me but I couldnt tell if they were in the race or just rec riders out for a spin. I kept seeing cops at the intersections so I knew I was on course. Next up Sidewalk (What the???), that was lame but I guess its what they had to do. The course rode through some construction and the sidewalk was the only option. Traffic on 535 didnt seem too happy about the race but oh well for them. Then onto pulling into disney.... Coming into the bike course finish was sweet. There were people lining the course with cowbells and screaming. I felt like Lance in a time trial. The only thing that sucked was the dismount line. There was no warning and I came around a corner and bang there it is. So much for taking my shoes off on the bike. Total time on the bike was 2:27. I guess the bike was actually 58 miles so I averaged roughly 24mph which is right about where I wanted to be.
Ran through transition with my glasses steamed up. Got my area ripped off my helmet, glasses and shoes and through on my flats and took off. Total time in T2 was 1:45.
On the first lap I got a cramp running down the fenced area of the run. I had to stop for a couple minutes and Joe Boness caught up to me and passed me. I tried to run with him for someone to pace but I was hurting too much. By the time I got to the first aid station there was someone on the ground and the volunteers were trying to get medical support. Kinda gave me a good reminder of what going too hard can do so I just started to get into a good solid pace that I didnt think would do that to me. By now it was high 80's with 90% humidty and ready to rain at any second. I was grabbing sponges and dumping water on myself at every aid station. On the second lap we got blessed with some rain (I thought was blessed until my socks bunched in my shoe and started blisters) Going into the 3rd lap I saw my brother and my wife and ran over to slap my brother 5.
As I started my 3rd lap I realized that all those calories I drank on the bike were pretty much gone and I was bonking. I just settled into my pace and continued with the sponges and water except now I added coke and gatorade to my list of consumables at each aid station. The last lap was hell. I was getting weird pains all over but the finish made it all worth it. Coming down the finish I was completely alone. They announced my name, age, time, where I was from, the fact that I was with CAF, and even put up the finisher's banner for me. The people on the side were cheering and clapping and screaming my name. I really felt like I won the race or something. It was truely amazing and I hope I can experience that some time again. My total for the run ended up being a 1:51 which is a little slower than I thought and about 20 minutes slower than my PR 6 weeks earlier but just finishing felt good. My total time was 5:01. My wave went out 7 minutes down from the first one.
So now I am looking forward to some local sprint and olympic distance races and then Steelhead in 10 weeks. I hope it's as good of an experience as this one.
Saturday was just basically a travel day and didnt really feel much like doing any training. I was staying at a friends house in Davenport and went looking from some places to train since HWY 27 didnt look like a viable option. I found Lake Louisa up the street which sounded appealing since it was contained and I didnt have any CO2 cartridges for my bike.
Sunday I went to Lake Loiusa and started off with a nice 45 mile bike. By the time I was done it was about 2pm and thought hey why not a nice brick. I think I'll run about 6 after this ride. Yea right I made it about 2 mile saw a big spider (I think was a banana spider), the heat was killer, the big birds were circling around me and I was really feeling the heat so I decided to call it good for the day. I needed Co2 anyway and I read the previous night online that the Cycling Hub in Clermont was open Sunday's so I went up there and talked to those guys. They hooked me up with some training rides to take and some Co2. They also told me about the National Training Center so I went to check that out. Yea, that pool is sweet!!!! I went home, grabbed my swimsuit and went for back for dip. I got there at 4:30 and the girl working the desk told me they close at 5. She felt bad that I came all the way back and told me I could go ahead and just swim for free!!! So I changed like Superman and got in a quick mile (they were running long course which is sooo much better than what I have to swim in). Later after leaving NTC and the heat was going down I decided I'd go back out for another run around the neighborhood where I was staying. I went out for a 6 miler and then got some dinner.
Monday I woke up early and drove back up to Clermont to try out one of the routes the guy at the Cycling Hub gave me. Ended up being around 45 miles or so and was pretty hilly. It went up Old 50 and I think 435 or something like that and then out to Sugar loaf mtn and down Grassy Lake Road. Pretty nice and pretty hilly too!!! After the bike ride I was dying to swim again so back to NTC for an afternoon swim workout of about 2500 yards (short course this time :( ).
Tuesday I went back to Lake Louisa and this time I felt more prepared. I had shipped my secret sauce and a bunch of powergels to the house I was staying and they arrived Monday afternoon. I took 2 bottles of sauce and a few gels and did a 30 mile bike and a 6 mile run and felt great. The heat really wasnt bothering me and it was around 2pm when I went.
Wedensday I started with an early morning swim at the NTC same as Monday's(This time I met Kevin from Gear for Multisport and he gave me some info on the course) and then back to Lake Louisa in the afternoon for some running. I did about 6 miles in the heat and felt really good like I was getting acclimated to it.
Thursday I went to Lake Louisa again and did another brick like I did on Tuesday 30 bike and 6 run.
Friday I started the day at the NTC again and then I did a short run like 4-5 miles around the neighborhood I was staying in. Then off to check in at the race. Heather Fuhr, one of the pro females, checked me in!!! Then I went over to the CAF tent to check in with them and get all my gear to race in and find out the rest of the info I needed for the race. I met David Rozelle, what I great guy, loves his beer!!!
Saturday morning started with a breakfast with the CAF group and Katja Shumacher and Heather Fuhr. Also Scott Foley from the Unit tv show was racing with CAF too. After breakfast I checked my bike in and went home. That was a weird experience leaving my bike overnight like that but I guess it's pretty normal. Later that day I went for a short 3 mile run with my wife who was feeling awfully lazy for sitting around by the pool and drinking beer while I trained and prepped for a Half Ironman. Got to bed around 9 and couldnt sleep, way too excited. Set 2 alarms just to be sure.
Sunday 3:15 am RACE DAY!!!!!!! Ok so I only got about 5 hours of sleep but the adrenaline is pumping and I am freaking out. I put on my racing flats and went outside to stretch out a little. Took a shower woke up the wife she got dressed and we were off. I was paranoid we wouldnt make it in time and that the lines for the bus would be long. They did a great job transporting everyone to the transition area. Got to transition pumped my tires, got my bottles ready and had to hit up T3. Waited in line for the bathroom for so long my wife thought I went to the start line already and took off. I was freaking out because I didnt have any sunscreen and couldnt find her. I found a very nice person who lent me their sunscreen. Threw it on and went to the start. Boom the cannon sounds and the pro men are off.
Next thing I know, BOOM the cannon sounds again and the women are off. Next up is my wave. I finally get to look at the swim course and start freaking out. I had tinted lenses in my goggles and wasnt sure about seeing the bouy's. Well I was right!!! The bouy's were so far apart and the goggles were so dark I had a hard time navigating and even had to stop a couple times to see where I was. Swim ended up being 37:56 which was about 7-10 minutes slower than I was thinking.
Ran my butt off to transition that was about 400 meters away, stripped off my Pointzero, grabbed my bike and was out of there in under 3 minutes.
On the bike I felt pretty good. I was drinking alot in the beginning (sucked down half an aero drink in about 10 minutes) and ended up getting a touch of a cramp so I didnt eat my first gel until about 20 minutes in. I watched a guy that I was catching lose his gel bottle so I hooked him up with some gel and moved on. Went through the first aid station goofing off with the volunteers and cruised on. Passed a couple CAF guys said what's up and kept moving. By the time I got to Hartzog road I had Lisa Bentley and Heather Gollnick in front of me and Joe Boness (55 year old guy that has done over 50 Full Distance Ironmans) behind me. Both about half a mile in each direction. As I came to the 2nd aid station I saw the bottle toss and wanted to give it a try. I got one right in the box and the volunteers went nuts!!! Next I wanted one of those cool Gatorade Endurance Formula bottles so I saw a girl holding one at the end of the aid station so I got up the nerve to grab it at race pace and knabbed it from her. She went "ouch" went I grabbed it a 26 mph. I was worried about falling off the bike going that fast but I was just pumped up so much I didnt want to back off. After that aid station I ended up passing Amanda Balding a female pro. Kept cruising on down the road and by now I am basically alone on the course. I could see someone far off ahead of me but I couldnt tell if they were in the race or just rec riders out for a spin. I kept seeing cops at the intersections so I knew I was on course. Next up Sidewalk (What the???), that was lame but I guess its what they had to do. The course rode through some construction and the sidewalk was the only option. Traffic on 535 didnt seem too happy about the race but oh well for them. Then onto pulling into disney.... Coming into the bike course finish was sweet. There were people lining the course with cowbells and screaming. I felt like Lance in a time trial. The only thing that sucked was the dismount line. There was no warning and I came around a corner and bang there it is. So much for taking my shoes off on the bike. Total time on the bike was 2:27. I guess the bike was actually 58 miles so I averaged roughly 24mph which is right about where I wanted to be.
Ran through transition with my glasses steamed up. Got my area ripped off my helmet, glasses and shoes and through on my flats and took off. Total time in T2 was 1:45.
On the first lap I got a cramp running down the fenced area of the run. I had to stop for a couple minutes and Joe Boness caught up to me and passed me. I tried to run with him for someone to pace but I was hurting too much. By the time I got to the first aid station there was someone on the ground and the volunteers were trying to get medical support. Kinda gave me a good reminder of what going too hard can do so I just started to get into a good solid pace that I didnt think would do that to me. By now it was high 80's with 90% humidty and ready to rain at any second. I was grabbing sponges and dumping water on myself at every aid station. On the second lap we got blessed with some rain (I thought was blessed until my socks bunched in my shoe and started blisters) Going into the 3rd lap I saw my brother and my wife and ran over to slap my brother 5.
As I started my 3rd lap I realized that all those calories I drank on the bike were pretty much gone and I was bonking. I just settled into my pace and continued with the sponges and water except now I added coke and gatorade to my list of consumables at each aid station. The last lap was hell. I was getting weird pains all over but the finish made it all worth it. Coming down the finish I was completely alone. They announced my name, age, time, where I was from, the fact that I was with CAF, and even put up the finisher's banner for me. The people on the side were cheering and clapping and screaming my name. I really felt like I won the race or something. It was truely amazing and I hope I can experience that some time again. My total for the run ended up being a 1:51 which is a little slower than I thought and about 20 minutes slower than my PR 6 weeks earlier but just finishing felt good. My total time was 5:01. My wave went out 7 minutes down from the first one.
So now I am looking forward to some local sprint and olympic distance races and then Steelhead in 10 weeks. I hope it's as good of an experience as this one.
Subscribe to:
Posts (Atom)