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.)