--PRE RACE--
I've started a new tradition pre-race that sort of came about as a joke last year. My pre-race dinner, which has been met with great success thus far, consists of a burger topped with a fried egg (among other various toppings, like avocado, sauteed onions, etc.), and a couple tasty microbrews. To ensure I didn't break the new tradition, we headed to Bagger Dave's (known for their burgers and selection of Michigan beers on draft). Great decision. The food was delicious and didn't cause any issues on race day. Some might say that is a terrible pre-race dinner, but I like to avoid high-fiber foods (pasta) as they don't always sit well with me the following day during extended periods of exercise. I do most of my carbo-loading leading up to the day before the race, allowing my energy stores to build up and race with a gut full of mom's spaghetti. I also spent the pre-race day hydrating with electrolyte drinks (not just water) as the forecast called for temps in the 90s on race day. I think this paid dividends on the run.
On race morning, after downing a few cups of coffee, I made my way to the race. Transition was set up well and I had no issues with the other guys on my bike rack. Always makes it more enjoyable. I do have the benefit of being able to tell people that I'll be gone before they get to T1. Sometimes people look at me like I'm a egotistical prick, but just explaining that I've swum competitively for 25 years seems to mitigate any issues.
--THE SWIM--
T1 was a bit slow for my liking, but I wanted to make sure I was set. 56 miles is a long way to ride if you forgot something like the 4 PowerBar gels that were in my nutrition plan, sunglasses, etc. Having not practiced transitions this year, I guess a slow transition is to be expected. Tim beat me out so I knew I had some ground to make up.
--THE BIKE--
I was more excited for the bike leg than any other. This is the polar opposite for me. But as I mentioned, my new Reynolds race wheels were ready to be shown off. Initially, I had a hard time getting my heart rate down to my planned range. Not wanting to get passed by everyone and their brother's used car salesmen, I may have pushed the tempo a little too much in the opening miles. After 10 or so miles, I caught Timmy. At this point, I thought about letting off the gas and cruising for a while, but the 5-hour goal rang in my mind. I did let up just a bit, which finally brought my HR down to my goal range, barely.
We hit the one climb on the course, out of Saranac, and I had to sit up and spin. My quads were starting to tighten and I didn't want to have to walk 13.1 miles to finish. Somehow, this seemed to get them to relax enough that I could up the tempo again at the top. Relieved, I stepped up again and pushed the pace, letting my HR be the guide to my effort. Around mile 25, Aaron caught me. And Tim. I hadn't realized Tim was still sitting outside the draft zone following my pace. Aaron sat up and said he wanted to cruise with us. Pretty cool to have company on a ride this long, so thanks Aaron and Tim. Note: we followed USAT drafting rules.
At mile 50, after sitting up several times and slowing down the pace, Aaron dropped back with a sore back. Knowing that 5:00 was still possible, I stepped up and pushed the tempo for the last 6 miles. Secretly, I wanted my bike split under 2:40, and it wasn't going to happen without closing fast. When we rolled into T2, my garmin displayed 2:40. Pretty great, that was 10 minutes faster than last year! (Garmin/Strava file here)
I had a slow T2. I managed to get only 1 foot out of my shoes on the bike, so I ran to the bike rack with one bare foot and one shod foot. Oops.Unfortunately, I don't have quick laces on my running shoes and Timmy passed me in transition, again.
Bike nutrition: 2.5 bottles of gatorade, 3 PowerBar gels (Kona Punch and Tangerine)
--THE RUN--
Your level of fitness is the size of the engine in a plane. Your execution is the pilot. If you aren't a good pilot, it doesn't matter if you fly an F-16 or a Cessna. You probably aren't going to make it very far.
Back to the race...Timmy probably had a good 30-45 seconds out of T2, and wanting to have some company on the run, I took off after him. Again, execution failure. Mile 1: 6:30 pace. Sustainable in a sprint/oly distance, but not a good idea in a 70.3 in 90 degree heat. I caught up with him though, and we cruised through mile 2 in 7:20ish. Again, too fast. During mile 3 I find myself a step ahead. I stopped to tie my shoes (I need some quick-laces). The course dips down into the river valley and I took off, leaving Tim behind. I intended on letting him catch back up, but when I looked back, I didn't see him. We'd be on our own to run it in. At this point in the run, the heat really started to take it's toll on me. My splits are indicative of this. (Garmin/Strava file here).
After a quick pit stop, I took off again into the heat. Nothing like a porta-jon in the sun to bake you on an already hot day! Cooled down with lots of ice (ingested, in the shirt, down the shorts), I managed to keep myself from overheating. At the turnaround, I saw a lot of familiar faces lining the road, and was given a boost from the support (thanks!). Knowing there were another 6.5 miles of suffering ahead, it was great to hear the encouragement. My recollection of the second lap is a bit foggy. I just focused on encouraging people that I passed and thanking the volunteers on course. This is a good trick when your'e in the pain cave/hurt house. Keeps your mind off of the pain. With 3 miles to go I picked up the pace again and started to push to the finish. I didn't want to pull the trigger too soon, but with a solid "shopping spree" at the aid station, I was ready to finish. Looking ahead and not down, I targeted people I wanted to pass before I finished. This gave me a tangible goal that was closer than the finish line. Had I known that I was so close to breaking 5 hours, I definitely would have pushed harder. But, given the heat and the injury setback, I am very pleased with a PR by 3 minutes. 5 hours 42 seconds and 3rd place in the 25-29 age group!
From a nutrition standpoint on the run, I made sure to take gatorade, water, and ice at every aid station. The course provided hammer gel, but I've never liked the stuff. Way too think, almost like peanut butter. I carried two PowerBar gels with me and took them at mile 4 and 8. I wish I had carried another for the closing miles, lesson learned. What I like most about the Powerbar gels is how fluid they are. I can take them without water in a pinch. By far my favorite gel product.
--THANK YOU--
Until next time, keep dreaming...
Your positive attitude is inspiring. I hope some of your determination rubs off on me and I can finish a marathon! It was about the time that I felt exhausted and needed a nap from WATCHING the race, that I knew my fitness level was laughable :)
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