I am an Ironman (run report)

I have left the run report for 2 reasons First, the previous blog was getting too long and I want to keep this posts readable.  Second, the run presented particular challenges that I wanted to focus on just them.

The first challange seems pretty obvious.  By the time you get to the run you are pretty tired.  In my case I was 9 + hours into the race.  Being tired, anything that goes wrong could be exacerbated.  You could misread a situation and make a mental error.  It be as simple as tripping and not being able to brace yourself for the fall.

I also had the challange of the unknown.  I had never run a marathon before.  The farthest I had run prior to Louisville was 18 - 20 miles and that was many years ago.  In the last 5 years my longest single run was about 15 miles.  I had know way of knowing whether or not my body could stand up to the 26.2 mile course.

So as I left T2 I'll admit I had a few doubts on my mind.  The first indication that i was doing something unusual to the norm was a cramp in my right leg.  This set in just before the first mile marker.  I was able to sense it coming on and take action to make sure that it did not force me out of the race.  As I felt it coming on i immediately slowed to a walk and began a rapid and vigorous hand massage of my quad and hamstring.  I was approaching the first aid station so I walked the 50 yards to the aid station.  I drank water and took in a honey stinger.

I continued to walk the 1st aid station (my race plan had me walk the aid stations).  As i exited the aid station I began to run again.  No immediate recurrence of the cramp.  The first couple miles after transition were quite scenic.  You leave the park where transition was and you head over to 2nd street and then up on to the 2nd street bridge.  This bridge traverses the Ohio river.  You go about 3/4 of the way across and then turn and come back..  My cramp started on the slight hill that takes you up onto the bridge.  The first aid station was on the bridge a little past the entry ramp.  The second aid station was simply the same station on the way back.  After you left the bridge you continued through downtown Louisville and on to 3rd street.

Between mile 2 and 3 (closer to 3) you started the first of 2 loops.  The next 10-12 miles was crowded with people completing the second loop and those of us starting the first loop.  I continued at a 12 minute mile pace through the next 10 or so miles.  I had to break my plan at the 4th aid station because coach Mo wanted to get a video of me running so after I walked a bit of the aid station I had to start running so coach Mo could get a good video of me.  Kinda neat to have my own paparazzi!!!!!!

I continued quite well through the first loop, with only one problem.  I had to go to the bathroom a lot.  At every aid station I had to stop and use the port-o-potties.  It was so bad that by mile 6 I was immediately heading for the port-o-potties at each station.  I continued to take water too because I was afraid of dehydration.  After going to the bathroom I would take little sips of water rather than big gulps.

As I finished the first loop my legs started to cramp again.  So I started to do a walk 5 minute and run five minute strategy.  As you finish the first loop you run within 100 yards of the finish line.  So as I was turning from 4th street on to Muhammad Ali Boulevard  a number of the people around me continued on 4th street to the finish line.  I still had about 11 miles to run.  Cruel but motivating at the same time.

I picked up my needs bag and took in some Ibuprofen and grabbed a couple of gels.  I continued the 5 walk and 5 run pace for the out part of the loop.  I continued to have bladder problems.  I still had to rush to the port-o-potties at each aid station.

As I hit the turnaround on the last loop I got my first surge of optimism that I was going to do this and with time to spare as well.  I still had a little over 6 miles to go and I had 3 hours to do it.  So basically I had a 10k left to do.  Yes I was tired and I was sore and it was getting late and dark.  It was that way for everyone.  Everyone out there was hurting, everyone was sore.  The conditions were the same for everyone.  Also my bladder seemed to finally settle down.  Out of habit I ran to the port-o-potties at mile 20 and I did not have to go.  At each mile I would say "I've got 6 more in me"  "I've got 5 more in me"  "they are not going to be pretty but I definitely 4 more in me" etc. . At mile 23 I was even more definite:  "3  more and they are getting done!"  Instead of a 5 walk and 5 run pace, it was now walk 3 and run 7.  At mile 23 I decided to run the last 5k..  It was great rounding the last corner and seeing the finish line and still having enough to cross the line strong!

Next post "The Finish!" 

I am an Ironman! (Swim and Bike Report)

It is all done.  15 hours and 34 minutes and 56 seconds later I am done.  The breakdown:

1.) Swim 1:38:07
2.) Bike   7:14:52
3.) Run    6:11:42

The swim:
The time trial start made for a relatively smooth beginning.  Racers entered in groups of 4-5 every couple of seconds.  The swim was a point to point (entry and exit in different locations).  The start and the finish were about a mile apart.  After the start we swam about 800 meters in one direction and then turned and headed back the opposite direction for about a mile and a half.  The shape of the swim was like a long elongated oval.

For the most part the swim went well.  I got a few cramps in my legs but nothing serious.  I did tire a bit near the end.  I realized that my hips were dropping making it difficult to keep a good pace.  I got through it and headed into transition.

I was hoping for at least an efficient transition.  Unfortunately when you forget a couple of things and have to return to get them efficiency goes out the window.  i got to the changing tent and saw a large mass of people.  Since I was not planning to change I found my Transition bag and proceeded to one of the chairs outside the the change tent.  I got my socks on and my compression gear and helmet, sun glasses etc..  Away I went to get my bike.  Half way to the bike I realized that I forgot my chamois butter (basically a cream to prevent chaffing on the bike).  So I headed back to the transition area to get my bag.  Fortunately the volunteer still had my bag,  I retrieved the bag and lube up a area prone to chaffing ( I will not mention the actual area in this public forum).  I gave my bag back to the wonderful volunteer and proceeded to my bike.  I got my bike off the rack and was about to turn and make my way to the bike chute.  Then I  realized that I had forgotten my run number.  So I turned around, reracked my bike, headed back through the changing tent to the volunteer who took my bag the last time.  Unfortunately he had already disposed of my bag into the common pile (others were going to organize them for the post race retrieval.  Luckily I could see my bag on the top of the pile.  I had written my number on the bag with a sharpie.

I retrieved my run belt and clipped it around my waist.  Now again back through the changing tent (even at this early point in the race it was quite ripe).  I decided to get a second dose of sun screen.  Back to the bike rack, unrack the the bike,  head to the bike out chute, then cross the mount line, mount the bike and away I go.  Finally!!!  Only  an 18 minute transition.

Let me tell you Louisville a great bike route!  95% of the roads were good quality smooth surfaces.  The only area of concern was a railroad track that was about 5 miles from the start.  Not that the course was without its challenges.  It was 112 miles (challenge enough).  The first part of the bike leg was nice and smooth and flat.  Then the hills began.  It started with a steady climb into Oldham County.  After the steady climb and a few rollers there was a ten mile out and back on State hwy 1694.  This was a descent into the abyss and then a long climb out.  Then the turn around and then back into the abyss and the climb out and back to the main route.

After a short ride back on rt 42 the loop began.  This was a 30 mile loop that we did twice. This went through the town of La Grange.  What a great show the town of La Grange put on!  They basically closed down the center of town and created an excellent viewing area.  Buses ran from downtown Louisville to La grange to carry spectators.  It was great rolling through this and hearing all the cheering.  I completed the loop in 2 hours (almost to the minute). 

When I drove the course I took note of the long finishing stretch.  This was the part of the course that consisted of the back side of the loop and the first part of the course.  This was about a 40 mile stretch of nice rolling roads on rt 42 and Riverside Dr leading back into transition.



This over simplified diagram shows the long finish.  The loop had a fair number of turns so this kept your mind from wandering.  Having driven the course I was mentally prepared for the long finishing stretch.  My concern was that my mind would not have enough to think about during this stretch.  If it did not have enough constructive things to ponder it would start making things up.  So I had more of a mental plan for this part of the route.

• Inventory;  especially use the first part to relax and take mental notes.  Check your nutrition,  do I have enough left to finish.  Do a bike inventory,  does all seem good with the bike, are there any strange noises.  Since there were no turns to focus this was a great time to reorient!
• Draft;  my race strategy did not emphasize drafting on the bike (legal drafting, 4 bike lengths for WTC) I felt that it was important to not get isolated during this stretch.  If anything validation that I was still on the race route.  A couple of times I checked behind me and there were no riders in view, so if I had not had anyone in front I would have been totally on my own.
• Stay in the now,  I kept a very close eye on my cadence and Heart rate.  During this long stretch it would be easy to slowly drift of target rates

Before I new it I was in Louisville and getting to rack my bike and get to the run.  The run will be in the next post.