Race Report:
I am training for IM Canada this year, so CDA was a training race. It will be my main race for 2013, so it was also a good scouting mission for CDA 2013. Since I'm in the midst of Ironman training, I did not taper for CDA, so my slower times probably are a factor of that and the windy, choppy conditions during the swim and bike.
Coeur D'Alene is beautiful. I felt like I was in a National Park. The lake looked very peaceful and serene. I checked the water a few days before race day and it seemed cold, but tolerable. The town is small, but has nice restaurants, bars, and cafes. The surrounding roads and countryside are bicyclist and runner friendly. The town seems to really support Ironman athletes. The weather was warm, but not too hot. We did have thunderstorms rolling through the days leading up to race day. Perhaps because of the storms, it seemed a bit humid, but definitely not as bad as Louisville.
Race Day:
Swim: 1:54:34
This was the toughest part of the day for me. I had been slacking off on my practice swims, concentrating on cycling and running instead. I got a few ocean swims in, so I thought I was prepared for a nice pleasant lake swim. I did not take into account very cold and choppy water conditions. I started off to the far right side of the course and towards the back of the pack. That was appropriate for me since I know I am a slower swimmer ( usually around 1:30 for 2.4 miles) The cold water shock hit me and the mass start caused an initial "stressful" situation. The good news is that I was able to gather myself and not panic. It got better after the first quarter mile. The first loop of this 2 loop swim went well. The chop did not seem bad during this first loop. It was frustrating though as I came on to the beach, that a few swimmers were turning to the right, towards T1 since they had finished 2 loops already!
Loop 2. Cold and Colder. The problem with being a slow swimmer in cold water is the negative feedback loop you get into. The slower you are, the more time in the cold water and the colder you get as your core temp starts to drop. The more your core temp drops, the slower your neurons fire which will slow down your mentation, your reflexes, and your muscular movements. This leads to even slower swimming, leading to more time in the cold water and further drops in core temp....
Throw in the wind and the chop and now things get really challenging. The chop makes it more difficult to site and see buoys. It makes it difficult to breathe. I swallowed quite a bit of water. I found myself altering my stroke and raising my head out of the water in order to breathe and in order to site. All this makes for a very slow 2nd loop. By the time I got out of the water and into T1, my fingers were numb and I had difficulty putting on my bike gear. This led to a 10 min T1.
Bike: 6:43:24
After getting on the bike, I still felt cold and had difficulty taking deep breaths. I might have gotten some water in my lungs. I didn't feel very well, but I hoped things will improve. You go through the town of CDA and then an out and back along the lakeshore ( which also happens to be the run course). There are a few rolling hills on the out and back. This first part you just get into your cycling rhythm and start taking in some hydration. You go through CDA again and then you hit US 95 around mile 15. Now it's time to get to work on this long out and back on US 95. You have a significant climb around mile 17-19 and another one at mile 23-26, but they were manageable. Then several more rolling hills until the turnaround around mile 36. The way out we had a significant headwind that made for tough climbing. The good news is that it made the return trip to CDA easier and faster. The weather was still cool during this first bike loop. I enjoyed riding through some beautiful country. Back into CDA there was a lot of cheering crowds and excitement. Then it was time for the out and back along the lakeshore into Special Needs. I sat down and ate some chips and nuts. Took in a Gatorade G1 and some FRS. Then it was back in the saddle again. Go through CDA and back to US 95 for the second loop. This time the climbs seemed much harder. The sun was coming out and it was getting warmer as well. You're hitting the hills at around mile 76-78 and 81-84. Turnaround around mile 91 and I forgot to mention this during the first loop, but you hit the hills from the other side on the way back into CDA. So you get one last big climb around mile 101-104. Then it's a fast downhill into CDA. Unfortunately there is a narrow section where you have to bike on the shoulder of the road and it is a no passing zone!
I felt great and had a lot of energy going into T2. Spent 5 min and then it was time to run.
Run: 4:48:00
The run was very scenic and had a lot of crowd support. The aid stations were well staffed and supplied. I enjoyed the run very much and it is my favorite Ironman marathon so far. The temp was in the low to mid 70's by now. I tried to run in the shade whenever possible. I used water at the aid stations to cool down. One bad thing was they ran out of sponges very quickly. I got a sponge at the first aid station, but all the subsequent stations ran out. I was fine until mile 4, just the usual legs of "brick" sensation. Around mile 4 a significant incline / uphill section begins. At this point I had pain at the base of my right 5th toe with every step I took. Even walking was painful. I was sure I had a blister, but I did not want to stop. I took more walk breaks and tried to put less pressure on my right foot by altering my gait. I also prayed the rosary. This has been something I do during my marathons and prior Ironman races. It usually helps me ignore pain and discomfort and distracts me from the monotony of running "endless" miles. It took a while, but it worked. My foot pain was gone by mile 12. I was actually able to start running again, and walking just the aid stations and the steep inclines. The run course is 2 loops, with special needs around mile 13. I again had chips, Gatorade G1, FRS, and Peanut Butter GU. I ran a negative split during this 2nd loop. The last 4 miles I imagined running with my daughter who is on her High School XC and Track team. If anyone overheard me talking to my imaginary running partner during those last 4 miles they might have thought I had heat stroke. But I ran the fastest last 4 miles ever for any of my marathons... easily 8 min/miles. I finished the Ironman on an emotional and physical high. Not bad considering the day started with a "crappy" swim. I checked my feet after the race and to my surprise they were fine... no blisters!
Finish: 13:41:40
Overall I am satisfied with my effort considering the challenges I faced and the fact that this race was just a long training day. I am looking forward to tackling CDA again in 2013.
As an aside I just heard about the competitor that died from the IM CDA swim. My condolences to his family. Ironman is never easy and the swim was very challenging. I train in the Pacific Ocean and deal with waves and surf. I have swam Alcatraz twice. This CDA swim reminded me of the cold waters of Alcatraz.
Sunday, July 1, 2012
Thursday, May 31, 2012
Half Fanatic: PV, Portland, and Laguna Hills
3 Half Marathons the last 2 weekends... in addition to 100 mile bike ride along PCH between Santa Monica and Camarillo and Tower 26 ocean swims...definitely has kept me busy.
Running is going well. I feel fast although legs do feel a bit tired from all the Ironman training. My cycling is not to the level I want to be at, but I still have a few months until my main event at Ironman Canada. ( of course, I will also compete at Ironman Coeur D'Alene in 3 weeks, but that will be just another long training day.)
Swim is good. I feel comfortable in open water, even in the ocean and dealing with waves...However, I am not a fast swimmer, but I know I can get by. My focus during the swim will be to get from the swim start to the swim finish at a sustainable pace that will preserve energy for the 112 mile bike and 26.2 mile run.
My Post ACL reconstructed right knee is a bit sore from all the running. Palos Verdes was hilly, Portland was very hilly, and Laguna Hills had some hills as well. Throw in the Big Sur Marathon last month and I guess knee soreness is to be expected. I've even had to take some NSAIDs and also Glucosamine and Chondroitin. I am also a big proponent of massage and that definitely helps with recovery after these tough races and workouts.
As for the 3 races, PV is my home course. I love the ocean views and the beautiful homes; one of them is mine! In fact, I ran to and from home to the race start/ finish at Terranea resort. I ended up running 17 miles, jumping in the shower, and going to the airport for my flight to Portland. Portland was nice. I enjoy the city and the people. It reminds me a lot of San Francisco, my old "hometown". I ran Portland Half on Sunday morning and had Dim-Sum and shopped at Powell bookstore and visited the Chinese garden before returning to LA. The Portland course was hilly. It rained towards the latter part of the race, but at least the temp was cool and very comfortable for running. I enjoyed it and missed a PR by about a minute. Perhaps if I didn't run PV the day before, I would have set a PR. Finally this past Memorial Day, I ran Laguna Hills. The race raises funds for the Marine Corps Dark Horse Battalion and their 3/5 Battalion Support Committee. People carried American flags. There were plenty of Marines and their family members running the race. It was a race that made me proud to be an American, running in the "Land of the Free". I was about 2 minutes slower than Portland, but not bad considering that I biked 100 miles on Saturday.
This coming Sunday I will be running Rock n Roll San Diego Marathon, site of my first marathon and also site of my 3rd Place marathon relay finish in the Men's division.
Running is going well. I feel fast although legs do feel a bit tired from all the Ironman training. My cycling is not to the level I want to be at, but I still have a few months until my main event at Ironman Canada. ( of course, I will also compete at Ironman Coeur D'Alene in 3 weeks, but that will be just another long training day.)
Swim is good. I feel comfortable in open water, even in the ocean and dealing with waves...However, I am not a fast swimmer, but I know I can get by. My focus during the swim will be to get from the swim start to the swim finish at a sustainable pace that will preserve energy for the 112 mile bike and 26.2 mile run.
My Post ACL reconstructed right knee is a bit sore from all the running. Palos Verdes was hilly, Portland was very hilly, and Laguna Hills had some hills as well. Throw in the Big Sur Marathon last month and I guess knee soreness is to be expected. I've even had to take some NSAIDs and also Glucosamine and Chondroitin. I am also a big proponent of massage and that definitely helps with recovery after these tough races and workouts.
As for the 3 races, PV is my home course. I love the ocean views and the beautiful homes; one of them is mine! In fact, I ran to and from home to the race start/ finish at Terranea resort. I ended up running 17 miles, jumping in the shower, and going to the airport for my flight to Portland. Portland was nice. I enjoy the city and the people. It reminds me a lot of San Francisco, my old "hometown". I ran Portland Half on Sunday morning and had Dim-Sum and shopped at Powell bookstore and visited the Chinese garden before returning to LA. The Portland course was hilly. It rained towards the latter part of the race, but at least the temp was cool and very comfortable for running. I enjoyed it and missed a PR by about a minute. Perhaps if I didn't run PV the day before, I would have set a PR. Finally this past Memorial Day, I ran Laguna Hills. The race raises funds for the Marine Corps Dark Horse Battalion and their 3/5 Battalion Support Committee. People carried American flags. There were plenty of Marines and their family members running the race. It was a race that made me proud to be an American, running in the "Land of the Free". I was about 2 minutes slower than Portland, but not bad considering that I biked 100 miles on Saturday.
This coming Sunday I will be running Rock n Roll San Diego Marathon, site of my first marathon and also site of my 3rd Place marathon relay finish in the Men's division.
Monday, May 7, 2012
Big Sur International Marathon Relay: 2nd Place Corporate Division
Friday, April 27, 2012
Marathons and More...with Ironman Oceanside
My swim at Oceanside sucked. I got disoriented from the waves at the turnaround buoy and ended up off course, adding several minutes to my swim. I had a nice bike ride and my run was great. All in all, pretty good for a tune-up race.
April has been more focused Ironman training with the Ironteam. Last weekend I rode 100 miles from Anaheim to La Jolla / San Diego. I ran a quick 4 miles off the bike and then Ironteam took the train back to LA. Sunday was a 1.2 mile ocean swim from Tower 26. This was followed by a Sunday "taper" run. Taper because I am running in beautiful Big Sur this weekend. See Pics above. I ran the full in 2007, the relay on a torn ACL and MCL in 2009, and return in 2012 for the relay. I will post more after the event.
Saturday, December 31, 2011
I started this blog 3 years ago to document my journey towards the IRONMAN. I had just joined Team in Training to train for Wildflower Long-Course and the Full Vineman Triathlons. Here is an excerpt of my first Post from Dec 30, 2008 :
I started running in January 2006. I moved from my previous hospital to my current one. I saved about 2 hours of commute time. That allowed me to start running and getting into shape. At the time a mile seemed a long way. When I ran a 5K in Feb 2006, I nearly passed out at the finish. Slowly I started to build up the mileage and ran a 8K and a 10K. I enjoyed the whole race experience, the runners, the cheering crowds, the reward ( food) at the finish. I decided to sign up for a half marathon and a full marathon... one week apart. The half was on Memorial Day 2006. The full was the Rock and Roll Marathon in San Diego, June 4, 2006. I didn't know anything about carbo loading or tapering. I assumed that if I could run 18 miles in my training runs, I could run a marathon. The half marathon went well. I came in under 2 hours, so I was quite pleased. I expected to run the full at a similar pace. I learned the hard way that there is a small gap between the 10K and the Half; but a large chasm between the Half and the Full. After mile 13, it was a struggle; and by mile 16 it was painful. I limped the last few miles to the finish. I thought never again. I've run a marathon, that's it. It took about 4 months for the painful memories to go away, and I had the desire to sign up for another marathon. (Las Vegas, 12/06)
I started running in January 2006. I moved from my previous hospital to my current one. I saved about 2 hours of commute time. That allowed me to start running and getting into shape. At the time a mile seemed a long way. When I ran a 5K in Feb 2006, I nearly passed out at the finish. Slowly I started to build up the mileage and ran a 8K and a 10K. I enjoyed the whole race experience, the runners, the cheering crowds, the reward ( food) at the finish. I decided to sign up for a half marathon and a full marathon... one week apart. The half was on Memorial Day 2006. The full was the Rock and Roll Marathon in San Diego, June 4, 2006. I didn't know anything about carbo loading or tapering. I assumed that if I could run 18 miles in my training runs, I could run a marathon. The half marathon went well. I came in under 2 hours, so I was quite pleased. I expected to run the full at a similar pace. I learned the hard way that there is a small gap between the 10K and the Half; but a large chasm between the Half and the Full. After mile 13, it was a struggle; and by mile 16 it was painful. I limped the last few miles to the finish. I thought never again. I've run a marathon, that's it. It took about 4 months for the painful memories to go away, and I had the desire to sign up for another marathon. (Las Vegas, 12/06)
After that I was hooked...
Amazing how far I have come since then. I had to overcome an ACL tear and subsequent Reconstruction. After months of PT and rehab, I started running marathons again and completed my first Ironman (Louisville 2010) with Team in Training. In 2011, I trained with Team in Training again and completed Full Vineman, IM Louisville, and IM Florida. This past month I ran RnR Las Vegas Marathon and the RnR Latin Music Half Marathon in Miami Beach. Good times. I think I enjoy racing more than training. Perhaps that is why I race so much. I have probably completed more than 30 marathons now, but I've lost track. Cycling for 5 hours doesn't faze me either. And I actually feel comfortable swimming in open water, although I can do without the mass swim starts.
My New Year 2012 Goals:
1) To Compete and Finish 4 Full Ironman Triathlons: CDA, CANADA, FL, and AZ.
2) To raise funds for the Leukemia and Lymphoma Society, to hopefully one day find a cure for Cancer.
3) To become a better person during this process...
To be honest Goal #3 is the most important and probably the most challenging. But please help with Goal #2 if you are able to.
http://pages.teamintraining.org/los/ironca13/irondoc
Monday, November 21, 2011
Ironman #4: IM Florida
Wow, it's been an action-packed 2+ months since IM Louisville 2011. I had some post-race withdrawal symptoms. I didn't want to swim. I didn't want to bike. I only ran for fun. ( That's OK after 9 months of training with Ironteam.) I competed in Malibu Olympic distance Tri and L.A. Tri Olympic distance in September. I actually enjoyed swimming in the Pacific Ocean. I have to thank my Ironteam Coaches: Brad and Rob for getting me comfortable in the Ocean and dealing with waves. I've come a long way from my first Tri at Desert International Distance Tri in 2009. During that race, I had a panic attack and almost quit, but managed to finish the swim by swimming from one surfboard to the next. October was Ironman World Championships in Kona! I was an Iron Doc once again working the medical Van. Race day was preceded by a week of Sports Medicine lectures at the Ironman Medical Conference. I spent half the day in lecture and the other part of the day running on Alii Drive and biking the Queen K. Oh yeah, I bought a new Trek Speed Concept 7.5 while I was in Kona! Sweet ride. I picked up an LG Aero helmet as well. Race day was capped off by cheering on the last Finishers at midnight. It was great to take a pic with a very happy World Champion as she greeted the last few Finishers.
After Kona, I ran the Columbus marathon where I came within a few minutes of my PR. A couple weeks later, I got a PR at the RnR L.A. Half Marathon. I cycled in between all that running. ( Skipping the swim workouts.)
This led up to IM Florida in Panana City Beach. I arrived a few days early to get settled in. I swam in the Gulf of Mexico a couple days before the race, which basically was my first swim since Kona. Went through the ritual of preparing all the bags and checking them in along with my bike. Got a couple pre-race massages and just tried to relax.
Race day: Swim 1:30:56
A beautiful dawn led to a beautiful swim. The waves were calm. Although 2500+ athletes swimming and jockeying for position made for a whirlpool effect. I had a great first lap considering that I'm a slow swimmer (40 min), but fatigued a bit during my second ( 50 min ). IMFL is a beach start, and what makes it interesting is that after the 1st lap of this 2 loop swim, you get out of the water and run on the beach before re-entering for the second lap. One good aspect of this is that you can get water / Ironman Perform between the 2 loops. Now for the downside of the Gulf of Mexico swim. Jellyfish Stings! Yep, I got stung a couple times... a minor one in the Right armpit area and a major one on the Right forearm a few minutes after the first. This happened during the second lap. I didn't notice many jellyfish on the first lap, but they were abundant during the second. Maybe we woke them up. Anyhow, I just tried to stay calm, ignore the pain, and finish the swim. After the swim, I went through transition and got my bike. I just ignored the stinging sensation in my right arm. Next time, I will wear a full wetsuit, instead of my sleeveless one.
Bike 6:05:53
A very nice bike ride. IMFL is a very flat one-loop course. This means lots of time in the aero position. I wasn't use to this, since I train on hilly terrain and usually spend only about 50% of the time in aero. I paid the price in terms of a sore neck and back. My hamstrings were also more sore than my previous Ironman races. I rode my old reliable Cervelo road bike since that has carried me through 3 previous Ironman races. I'm not accustomed to my new Trek Speed Concept yet, so I will unleash the Speed Concept in 2012. The only other difficulty with this course was the wind. Strong winds made for a tough ride. But Ironman is suppose to be challenging, right?
Run 4:49:26
A pleasant run, but rather boring. IMFL is a 2 loop run through mostly residential neighborhoods. There is some nice fan support in certain areas, but pretty desolate in others. The volunteers were wonderful of course. Since, I was doing IMFL without Ironteam and my family couldn't come out because of work / school, I really appreciated the random fans who cheered my name which they picked out from my Bib. The most memorable cheer was from a woman who called my name and said "You have a nice Butt!" The run started in the afternoon with Temp of about 70, but finished in the evening with Temp of about 60. I know I can run faster, but I felt fatigued during the run. Perhaps running a marathon and a half marathon at PR pace in the weeks leading up to Ironman wasn't a great idea. Not exactly the taper the Coaches would recommend. But perhaps also the fatigue had a strong mental component. I ran my previous Ironmans with Team in Training. I had Coaches and Teammates to support me on the course during the race. I had thoughts of Honored Teammates and Patients whose battles with Leukemia and Lymphoma had inspired me to undertake the challenge of the Ironman. In Florida, I was racing for myself, for a PR. Perhaps that was it, Inspiration was lacking and my Will faltered.
Total: 12:44:42 PR
I ran across the finish line and the announcer called my name and said: " He is a Doctor!" ( Instead of the "You are an Ironman.") I found that amusing. I sat down, had some pizza then quickly got my bags and bike. Dropped off the bike at TriBike Transport and then headed back to the hotel for a warm shower and a TV to catch up on College Football. Ironman #4 was in the books.
Now a new season of Ironteam 2012 begins. I will be fundraising for the Leukemia and Lymphoma Society while training with Ironteam. Here are my "Ironman" races for 2012:
Ironman 70.3 California 3-31-12
IM CDA 6-24-12
IM Canada 8-26-12
IM FL 11-3-12
IM AZ 11-18-12
Wish me luck.
Sunday, September 18, 2011
Ironman Louisville 2011
Race morning I went through my usual routine, except I didn't have a BM. Perhaps it was getting up before 4am Eastern time ( which meant 1 am Pacific time), which made it hard for my body to adjust. I figure I will go before race start, so I wasn't too worried yet. I was much more careful with my pre-race meal and the preparation of my hydration. I prepared 3 bottles of Ironman Perform drink with bottled water and refrigerated it overnight.
I headed out to transition with my Greater L.A. Ironteam and coaches. Dropped off my bike and Special Needs bags. The weather was mild and very pleasant. I was very pleased. In 2010, I was already sweating profusely walking to transition because of the heat and humidity. This time I felt much more at ease. Having survived 2010 under very difficult conditions, I knew that if I took the Ironman, one component at a time: I WILL DO THIS. We walked over to the swim start, got body marked and waited in line. This year they did not allow people to camp out overnight and hold other athletes places in line. But since we arrived very early, around 5:30 am, we were near the front. I tried to use the port-a-potty, but I still did not have any urge. Later... But later they were very strict about athletes remaining in line. Some of my teammates went right there while standing in line. Others fled to the grass and took care of business there. I snuck off next to some bushes and pee. Before you know it the elites were off, and then the rest of the field. I probably entered the water in the first 5 minutes.
Swim 1:49:43
I jumped in the water and tried to stay calm as the madness surrounded me. I tried to stay to the right to avoid the crowd of swimmers that were swimming closer to the island on the left. The previous year I swam to the left near the island and was constantly being hit and kicked. This time, I got hit less, but it still happened. At one point I kicked someone in the head and my heel stung from the impact. I hope the swimmer was OK. As I mentioned in my previous post, I had a recent concussion and still had some dizziness. So I took it real easy on the swim. I knew that the swim was the shortest part of the day. I still had a long bike ride and a marathon ahead of me. I finally past the island and swam out to the farthest buoy for the turnaround. The first part was upstream, now I get to go downstream. At the athlete's dinner, they had advised us to stay near the buoys for the strongest downstream current. But elsewhere on the internet I had heard that the current was stronger further out, towards the middle of the river. The prior year I took the buoy course. So this time I decided to try further out towards the middle.
Well when I finally exited the water I felt fresh and not as tired as 2010. But when I checked my results later I realized I was 7 minutes slower than 2010. Again my post-concussion syndrome was partly to blame and perhaps my swim strategy was flawed. In comparison, my 2.4 mile swim time at Vineman 4 weeks prior to Louisville was 1:21:52
I also learned afterwards that a swimmer had died from cardiac arrest that morning in the water. One of my Ironteammates was directly affected since she came upon the swimmer floating under the water and was involved in the rescue attempt. Unfortunately that swimmer died. ( My teammate completed the swim and bike, but was pulled at mile 20 of the marathon course. ) My coaches were worried since I was the last swimmer from my L.A. Ironteam to exit the water. With my recent concussion and the increased number of rescue boats that were out on the water after that mornings death, they had feared that I had encountered a medical problem. They were so relieved to see me exit the swim.
T1 10:14
Although I felt fine. I still took my time in T1. I didn't want to forget anything important before embarking on a 112 mile bike ride. I also hit the port-a-potty for a pee.
Bike 6:21:00
This is where I made some real progress. I tried to keep a steady pace and slowly passed my teammates one by one. The weather cooperated and it was quite cool and pleasant during the first couple hours of the bike. But slowly it warmed up. I tried to stay cool by drinking water and also dumping water on my arm coolers and over my helmet at each water station. At special needs I had a nice snack of BBQ potato chips. I took a salt tablet every couple hours. I also took Motrin twice during the course of the bike ride. Clif Shot Bloks, PowerBar Gel Blasts, and a Tiger's Milk Bar, along with the Ironman Perform drink made up my nutrition on the bike. Unlike Vineman, I did not have any GI issues on the bike.
The best part was that the last 40 miles or so, I felt strong and was picking up speed while those around me were slowing down. It was a great psychological lift to zip past a bunch of cyclists at that point of the race. Special props to the Team in Training Cheer Squad that was out in force to cheer the competitors on. Perhaps I will post some pictures at a later date, but you can check out pictures at the Greater L.A. Ironteam Facebook page as well.
T2 7:51
I was 3 minutes faster than 2010, but in 2010 I came in from the bike exhasted from the heat and humidity. This time I felt ready to run a marathon. I hit the port-a-potty for a quick pee.
Run 4:48:54
I started off at a 9 min / mile pace and then eased into a 10 min / mile pace for the first 13.1 miles. But then the GI issue propped up. I felt gassy and started looking for an unoccupied port-a-potty. I finally came across one around mile 14 and finally had a BM (it was a little loose). My Run Split will show that from mile 13.1 to mile 15.33, I was running a 15 min / mile pace. In reality, I spent at least 5 minutes in the Port-a-Potty and then ran a 11 min / mile pace. I believe I also hit the Run Special Needs during this run split and had a half-bag of Hot-Wings flavored potato chips, a Motrin, and changed my socks as well.
The rest of the run, the leg fatigue started to hit and I ran 11:30 min / mile pace. During the run, I drank mostly water and cola, because I was sick of the Ironman Perform drink. I ate some grapes, but did not think that I could tolerate anything more substantial. Towards the end I was getting light-headed and dizzy, I knew that I could be dehydrated and low on sodium as well. So I started to drink chicken soup and I drank an entire bottle of Ironman Perform. I did feel better after rehydrating on the Perform drink.
A highlight of the run was seeing my teammates multiple times throughout the out and back 2 loop course. Their smiles lifted my spirits. I was reminded that even though I was suffering, I needed to enjoy the moment. I was reminded about my Honored Teammates who have had to overcome Cancer. They have had to fight something more serious and go through more suffering than an Ironman Triathlon. I thought about my family and friends who have supported me on this Ironman journey. These thoughts carried me home to the Finish line on Fourth Street Live. This time I heard my name called out: "Here comes Alexander C. from ..... You are an Ironman."
Total Time: 13:17:42
This was 46 minutes better than Louisville 2010. Just like 2010, I was the second finisher from my L.A. Ironteam. I greeted Amy from L.A. Ironteam who was working as a finishline volunteer. I then saw Rachel our campaign manager and thanked her. I went back to the hotel to shower and then hit the convention center for some pizza and to pick up my morning clothes bag. I returned to the finishline to cheer my teammates as they in turn finished their Ironman races. The last 45 minutes I joined the crowd that was giving high-fives to the final finishers of the day. It was a wild scene, especially when one of my Ironteammate approached the finishline just as the clock struck 17 hours:00:00. The coaches were jumping up and down urging her to sprint for her Ironman Life. When she crossed the finishline a few seconds after 17 hours, a hush momentarily fell over the crowd. Then the announcer said that because of the delay of the swim during the rescue attempt that morning, the race end time has been extended for 10 more minutes. The crowd erupted, my teammate was an official Ironman Finisher!
Although this is not the most technical Ironman Race Report, this is what struck me as the important moments of my race day.
Special props to my Coaches who were there to support me not only on race day, but throughout this whole long training season. I couldn't have completed 2 Full Ironmans and 1 Half Ironman in 6 weeks without their coaching and advice. ( Throw in a concussion and Post-concussion syndrome in there as well between the 2 Full Ironmans just to add to the degree of difficulty.)
I headed out to transition with my Greater L.A. Ironteam and coaches. Dropped off my bike and Special Needs bags. The weather was mild and very pleasant. I was very pleased. In 2010, I was already sweating profusely walking to transition because of the heat and humidity. This time I felt much more at ease. Having survived 2010 under very difficult conditions, I knew that if I took the Ironman, one component at a time: I WILL DO THIS. We walked over to the swim start, got body marked and waited in line. This year they did not allow people to camp out overnight and hold other athletes places in line. But since we arrived very early, around 5:30 am, we were near the front. I tried to use the port-a-potty, but I still did not have any urge. Later... But later they were very strict about athletes remaining in line. Some of my teammates went right there while standing in line. Others fled to the grass and took care of business there. I snuck off next to some bushes and pee. Before you know it the elites were off, and then the rest of the field. I probably entered the water in the first 5 minutes.
Swim 1:49:43
I jumped in the water and tried to stay calm as the madness surrounded me. I tried to stay to the right to avoid the crowd of swimmers that were swimming closer to the island on the left. The previous year I swam to the left near the island and was constantly being hit and kicked. This time, I got hit less, but it still happened. At one point I kicked someone in the head and my heel stung from the impact. I hope the swimmer was OK. As I mentioned in my previous post, I had a recent concussion and still had some dizziness. So I took it real easy on the swim. I knew that the swim was the shortest part of the day. I still had a long bike ride and a marathon ahead of me. I finally past the island and swam out to the farthest buoy for the turnaround. The first part was upstream, now I get to go downstream. At the athlete's dinner, they had advised us to stay near the buoys for the strongest downstream current. But elsewhere on the internet I had heard that the current was stronger further out, towards the middle of the river. The prior year I took the buoy course. So this time I decided to try further out towards the middle.
Well when I finally exited the water I felt fresh and not as tired as 2010. But when I checked my results later I realized I was 7 minutes slower than 2010. Again my post-concussion syndrome was partly to blame and perhaps my swim strategy was flawed. In comparison, my 2.4 mile swim time at Vineman 4 weeks prior to Louisville was 1:21:52
I also learned afterwards that a swimmer had died from cardiac arrest that morning in the water. One of my Ironteammates was directly affected since she came upon the swimmer floating under the water and was involved in the rescue attempt. Unfortunately that swimmer died. ( My teammate completed the swim and bike, but was pulled at mile 20 of the marathon course. ) My coaches were worried since I was the last swimmer from my L.A. Ironteam to exit the water. With my recent concussion and the increased number of rescue boats that were out on the water after that mornings death, they had feared that I had encountered a medical problem. They were so relieved to see me exit the swim.
T1 10:14
Although I felt fine. I still took my time in T1. I didn't want to forget anything important before embarking on a 112 mile bike ride. I also hit the port-a-potty for a pee.
Bike 6:21:00
This is where I made some real progress. I tried to keep a steady pace and slowly passed my teammates one by one. The weather cooperated and it was quite cool and pleasant during the first couple hours of the bike. But slowly it warmed up. I tried to stay cool by drinking water and also dumping water on my arm coolers and over my helmet at each water station. At special needs I had a nice snack of BBQ potato chips. I took a salt tablet every couple hours. I also took Motrin twice during the course of the bike ride. Clif Shot Bloks, PowerBar Gel Blasts, and a Tiger's Milk Bar, along with the Ironman Perform drink made up my nutrition on the bike. Unlike Vineman, I did not have any GI issues on the bike.
The best part was that the last 40 miles or so, I felt strong and was picking up speed while those around me were slowing down. It was a great psychological lift to zip past a bunch of cyclists at that point of the race. Special props to the Team in Training Cheer Squad that was out in force to cheer the competitors on. Perhaps I will post some pictures at a later date, but you can check out pictures at the Greater L.A. Ironteam Facebook page as well.
T2 7:51
I was 3 minutes faster than 2010, but in 2010 I came in from the bike exhasted from the heat and humidity. This time I felt ready to run a marathon. I hit the port-a-potty for a quick pee.
Run 4:48:54
I started off at a 9 min / mile pace and then eased into a 10 min / mile pace for the first 13.1 miles. But then the GI issue propped up. I felt gassy and started looking for an unoccupied port-a-potty. I finally came across one around mile 14 and finally had a BM (it was a little loose). My Run Split will show that from mile 13.1 to mile 15.33, I was running a 15 min / mile pace. In reality, I spent at least 5 minutes in the Port-a-Potty and then ran a 11 min / mile pace. I believe I also hit the Run Special Needs during this run split and had a half-bag of Hot-Wings flavored potato chips, a Motrin, and changed my socks as well.
The rest of the run, the leg fatigue started to hit and I ran 11:30 min / mile pace. During the run, I drank mostly water and cola, because I was sick of the Ironman Perform drink. I ate some grapes, but did not think that I could tolerate anything more substantial. Towards the end I was getting light-headed and dizzy, I knew that I could be dehydrated and low on sodium as well. So I started to drink chicken soup and I drank an entire bottle of Ironman Perform. I did feel better after rehydrating on the Perform drink.
A highlight of the run was seeing my teammates multiple times throughout the out and back 2 loop course. Their smiles lifted my spirits. I was reminded that even though I was suffering, I needed to enjoy the moment. I was reminded about my Honored Teammates who have had to overcome Cancer. They have had to fight something more serious and go through more suffering than an Ironman Triathlon. I thought about my family and friends who have supported me on this Ironman journey. These thoughts carried me home to the Finish line on Fourth Street Live. This time I heard my name called out: "Here comes Alexander C. from ..... You are an Ironman."
Total Time: 13:17:42
This was 46 minutes better than Louisville 2010. Just like 2010, I was the second finisher from my L.A. Ironteam. I greeted Amy from L.A. Ironteam who was working as a finishline volunteer. I then saw Rachel our campaign manager and thanked her. I went back to the hotel to shower and then hit the convention center for some pizza and to pick up my morning clothes bag. I returned to the finishline to cheer my teammates as they in turn finished their Ironman races. The last 45 minutes I joined the crowd that was giving high-fives to the final finishers of the day. It was a wild scene, especially when one of my Ironteammate approached the finishline just as the clock struck 17 hours:00:00. The coaches were jumping up and down urging her to sprint for her Ironman Life. When she crossed the finishline a few seconds after 17 hours, a hush momentarily fell over the crowd. Then the announcer said that because of the delay of the swim during the rescue attempt that morning, the race end time has been extended for 10 more minutes. The crowd erupted, my teammate was an official Ironman Finisher!
Although this is not the most technical Ironman Race Report, this is what struck me as the important moments of my race day.
Special props to my Coaches who were there to support me not only on race day, but throughout this whole long training season. I couldn't have completed 2 Full Ironmans and 1 Half Ironman in 6 weeks without their coaching and advice. ( Throw in a concussion and Post-concussion syndrome in there as well between the 2 Full Ironmans just to add to the degree of difficulty.)
Subscribe to:
Posts (Atom)