After three years away, I returned to Ironman only a few weeks after moving back to Cincinnati. The weeks leading up to the race were hectic with the move, but luckily I had gotten plenty of training in during the spring and summer. The pre-race distractions provided a forced, extended taper that my body probably needed.
Having not participated in any triathlons in the past year, it was hard to get into the mindset of a triathlete until I got into Louisville race weekend. Friday afternoon, Susan and I drove down from Cincy and made our way straight to the Galt House for packet pickup. Then it was home just long enough to get the bike race-ready and take it for a check-out spin before returning downtown for the “mandatory” pre-race meeting.
The meeting provided nothing new from the athlete guide and the speakers were difficult to understand given the acoustics of the venue, but I was glad we went since I ran into a couple other participants I knew from UD and was able to briefly catch up. From the meeting, my brother-in-law, my sister, and I (all racing) met up with the rest of our support crew for dinner at a burger gastro pub called Game. With a variety of exotic meats offered and a large party, we were able to sample a good deal of the menu…it was very good. The rest of Friday night was spent re-organizing all our gear into the variety of transition, special needs, and morning gear bags before bed.
Saturday morning, I opted not to go to the “swim practice” in the Ohio and instead got a short run in before running errands for the last couple items for our gear bags. At lunch, us racing drove down to the Great Lawn and dropped off most of our racing gear including our bikes. This part of Ironman racing is always a little disconcerting since you have to let go so far before the race begins, then begin the waiting game.
We dropped off our gear early in the allowed window since Susan’s baby shower was taking place mid-afternoon and Kelley was going to that as well. While the girls were busy, us guys grabbed a late lunch and mostly just tried to take it easy and stay out of the sun…it was hot. We got the call to come help off-load the new baby gear before long and made our way to my aunt’s house to offer our assistance (and help eat the leftover treats). By this point it was already approaching evening. To be able to hang out all together as long as possible, we opted to order pizza to my parents’ house and hung out on the deck until early bedtime neared. Then, the racing trio and my dad migrated downtown to our hotel for the night.
Sunday morning arrived early, with a 3:45AM wakeup call. I made coffee, had a large bowl of cereal, and grabbed some packaged granola bars to carry with me to the race venue. Around 4:30 we walked about a mile to the transition area to add nutrition to the bikes and then moved upriver to get marked and get into the long line for the swim start. We were in line by around 5:45 and were somewhere near the middle. With over an hour to the start, there wasn’t much to do but try and relax.
Around 6AM we started taking turns making our pre-race bathroom runs. However, the lines were long and slow moving, so I didn’t even get to take my turn to stand in line until 6:30. I was sure I wasn’t going to make it before we started, but luckily the pro-start lead to some urgency from the others in line and I was able to take my turn just before the age group athletes start gun fired…perfect timing!
The Swim
My goal for the swim was simple…get it over with. My swim training had been the weak link since pool access in Logan was limited. My longest pre-race swim was just over half the IM race distance. Since I’ve been racing triathlons for years, I just relied on getting into a steady crawl pace and letting my aerobic base carry me through.
As I hit the water, I scrambled out of the way of other jumpers, then got to my steady state. Since this section of the river is narrow, sighting was pretty easy as I could just follow the shores. The water got congested at the head of the island since the racers were re-aligning to head upriver to the couple buoys before the turnaround. I had a few people swim over me here before things really opened up.
I pressed along upriver slowly, motivated to get to the turnaround and get the current working with me. At the turn I was surprised at how well I was following the buoy line. As I started making my way downriver, I could tell I was moving…we had a friendly current. The rest of the swim was mostly uneventful and before long the finish was looming. Due to the friendly current, I was actually able to drop 3 minutes from my 2010 swim time despite less training mileage.
Time: 1:16:39
In transition, I was in no rush and dressed with my full BSM Cycling kit before exiting and starting the bike.
The Bike
For the bike leg, I had an idea of what kind of pace to expect, but was riding by feel. To aid in this, I had no bike computer and my GPS watch was in my back jersey pocket. It would sound an alarm every 12 minutes to remind me to eat/drink, but I was unable to track my performance in real time.
The start of the bike leg is flat for 15 miles or so along River Rd. I tried to spin along comfortably here, but had to push at times to get past slower riders so I could move ahead and not block the rockets whizzing past me. For the most-part this was a fast stretch, but just before leaving River Road, things got congested in a construction zone which was slow and uncomfortable. Soon enough though, it was out onto 42 where the real bike ride begins.
Almost straightaway after jumping on 42, you start to climb up and out of Prospect. I dropped my gears and stayed aero, spinning along and passing a number of riders. This would be a trend I would see throughout the ride and I was pleased with my gear selection on the climbs. Utah’s long, steady canyon climbs had really helped my patience and gear selection on uphills.
Once out into Goshen, the bulk of the remainder of the course is rolling hills. The first area to get past is the out and back segment. This 10 mile stretch has a “half-pipe” climb just before the turnaround that is probably the longest climbs on the course and definitely the most dangerous. On the descents I tried to find myself space and stay out of the way, and on the climbs I tried to stay steady. On the return I saw another racer being loaded onto a stretcher at the bottom of the descent, but didn’t look too closely so as to not lose my own concentration and join him/her. I just prayed it wasn’t too severe and that it wasn’t anyone I knew as I moved along and toward the loops.
The double loop portion of the course is fun. It has a fast flat segment through La Grange with a lot of crowd support. Some beautiful horse farms and estates on the east end, and good roads for all but one 8 mile stretch coming back along 42. During the loops, my main goals were to eat everything I could handle and to enjoy myself. It’s so easy to get lost trying to focus on the details of the race and to forget to just take it all in. Us age groupers are racing for fun, so it’s helps to remember that on the long IM race-days.
Before long, I was midway through the second loop and mentally breaking down the remaining 30 miles to the end of the ride. Once I got into Goshen, I rode the rolling downhills easy and stretched as much as I could. As I got back to River Road, curiosity got the best of me and I fished out my GPS. I was on pace to improve on my 2010 bike time, which isn’t too surprising given the lower temperatures. As a bonus, other than some saddle soreness I was still feeling pretty fresh…just a little hungry. Another positive sign was that I had the urge to pee, which is notable since I never have to go to the bathroom during races. Maybe I was keeping up with my hydration for once.
The Louisville skyline grew closer as the last miles ticked off and before I knew it the spectators were lining the street as I approached transition. Just before hopping the curb to the Great Lawn, I saw and heard my family cheering…a nice boost to end the ride.
Time: 5:44:03
Transition 2 was slow. I knew I was taking my time, but did not realize how much time until after the race was over. I stretched, changed out of my cycling kit, ate a PB & honey sandwich, hit the restroom, and got lathered in sunscreen before finally deciding to go on to the marathon.
The Run
I passed the family again as I left for the run and gave a smile and a wave. Then I watched my pacing to make sure I didn’t go out too fast. “Eights are great” was my mantra through these first miles as I tried to keep my pace capped at 8 minute miles. I felt slow…but strong. I definitely wasn’t in a mood to run a marathon, but I knew I could go for at least a few miles before slowing down or walking much. This was a good start.
Through the first 6.5 miles I just focused on running from aid station to aid station then power walking through the stations grabbing whatever sounded right at the time. From miles 6-11 I was distracted by watching the 2nd, 3rd, and 4th place pro women as they ran their 2nd loop. It was impressive to watch them, clearly uncomfortable, but each in their zone. As I neared the midway point of the marathon I had run the first half in around a 1:52 split. I knew I was starting to fade, but was buoyed along to mile 14.5 with the distraction of the crowd at the turnaround.
From mile 15 on, the negotiating began. I remembered how the wheels fell off in 2010 and I got down about it. This time I was ready to keep going, wheels or no. I started segmenting my run/walk efforts, first with 250 steps running, 50 steps walking (and walking aid stations). This worked well until mile 21, then I really started to slow. Basically I was just out of gas. I continued moving forward, but it was now closer to 100 steps running 50 steps walking. Even though this seems (and was) slow compared to my normal running, it seemed to be a sound damage control strategy since I was still passing far more people than were passing me.
I grinded along to mile 25 and reached the last aid station just before the finish line crowds. I knew this was the last walk stretch, so spent time grabbing water, washing my face down, straightening my race number and removing my sunglasses…I wanted to look good crossing the line.
Leaving the aid station I started with a slow, stiff jog. As the energy rose with the crowds my pace quickened and I fed off the buzz. As I hit the home stretch and separated myself from the runners heading back for lap 2 I could feel glow that comes with finishing these events. I saw my family and friends just as I entered the finish chute and from there gave it all I had to the line. I crossed with my arms in the air, feeling incredible. I was an Ironman again, and faster than before.
Run Time: 4:02:32
Total Time: 11:22:40
As my catcher led me around, I started to feel less wonderful but was still “with it” enough to carry on a weak conversation and give a deer in the headlights look to the finisher’s picture photographer. Then I met up with the Kissel/McGaughey support crew and tried to get myself feeling somewhat normal again. Ultimately it took a while rested against a building, then a quick trip back to the hotel for a shower and Goldfish crackers to get me functional.
Once back at the finish line, I was able to watch my sister finish her 2nd IM (also with a new best time) and my brother-in-law finish his first. Everyone we knew racing had a great day on the course, so it was without a doubt a success.
The Ironmen
Now, with the baby only a few weeks (or less) away I am ready to take a step away from long course racing, but I can tell the itch to go another round is there so I’m sure I’ll be back to toe the line again. In the meantime, it’s time for the off (and learning how to be a father) season.
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