Race Report: Beach 2 Battleship

This event was the perfect way to end this season.  I fell short of my goal to run a sub-3 marathon, but for 7.75 hrs I had a phenomenal race.  I cracked on the run, but without pushing those boundaries it is impossible to know how to improve.  This race helped me understand what went well with my training this year and where I need to focus going forward.  I ended last season with a running injury and as a result spent a considerable time away from that discipline, so cracking in the last 11 miles of the run was not wholly unexpected. 

As a result of my running injury, I ended 2012 with a large swim block.  The swim is a huge strength for me and I wanted to get a large base so that I could maximize my potential there, with relatively little volume during the race season.  My swim volume and intensity was approximately 200-300% higher (peaking at 93k meters in December) from October-January, than it was for the remainder of the year.  This allowed my legs time to recover, as I wanted my primary focus for 2012 to be on the bike. 

My bike focus had two sub-goals: over the winter I wanted to build strength and speed, then over the summer I wanted to build longer into some mega miles to translate that strength to an Ironman distance bike.  I did everything I wanted and was feeling strong on the bike in workouts, and knew that I was ready to bike strong on the B2B course.  My fitness level was high than it ever had been and I was getting comfortable putting up higher intensities later in my workouts. 

Throughout this time,  I was maintaining 15-20  miles per week running.  Through my early season races I was actually seeing some good speed, but as I entered August, I noticed that the lack of volume and time was catching up with my run fitness.  I had been injury free for many months with no nagging discomforts, so I started to ramp up my miles and maintained 30-45 miles per week through the Fall, until it was time to peak.  After a few weeks of this high mileage I felt my run fitness jump.  I was running more relaxed and faster than ever, but never peaked over a 2 hour run.  I knew that this may catch up with me at the end of the marathon, but I was just not comfortable ramping up my mileage to include a run of that length, that close.

Swim: 48:31

The start of the race was cold.  Air temps were in the mid 30's and I was having trouble maintaining feeling in my feet.  I warmed up at the condo with stretch cords for 15 min and when we got to the beach I jogged around for 5-10 min.  The start was a mass start, on the beach and I positioned myself in the second row of people.  When the gun sounded I bolted and got out to an early lead.  After less than a minute, I settled in and cruised.  I didn't have the warm-up that I wanted so I wanted to ease in and build over the course of the swim.  Fairly quickly two guys passed me.  I grabbed the feet of the first, but he kept swerving, and the second guy was going a little stronger than I wanted that early, so I let him go.  He was out of sight pretty quickly, between his speed and the glare of the sun.  Over the next few hundred meters I fell back about 50m on the second place swimmer.  I was only sighting on him as there were no sight buoys on this point-to-point swim (only three large buoys that indicated a left turn).  I started to feel warmed-up and more relaxed as we passed the halfway point and decided that I wanted to pick up the pace and catch the second place guy around the turn.  I still couldn't see this turn but started injecting 50 stroke surges with 25 strokes rest.  Just as I caught him I noticed we were right on top of the turn buoys.  I took a wider turn than he did, knowing that the dock exit would be on the right side, and hit it harder to ensure he didn't grab my feet.  This worked and over the last ten minutes of the swim I put 30" into him to exit the water in second, 1:30 behind the lead. 

T1: 3:09

I used the wetsuit strippers that were on the dock, which was so quick.  I am usually very slow getting off my suit so this helped immensely!  Then there was a lengthy run up to transition where the crowds were amazing.  Hundreds of people were packed in, cheering which was extremely energizing as I picked up my bag and ran to my bike.  I had packed arm warmers, knee warmers and gloves so that I wouldn't freeze on the bike but, between the atmosphere and knowing I was behind, I decided to shun all this and get out on the bike quick.  I am typically 1:00-1:30 slower than my closest competition in T1...today I was THE fastest in transition, and came out on the bike with the lead. 

Bike: 5:08:42

In the first few miles, the adrenaline of the transition area subsided, and I settled into my effort.  I quickly started to shiver.  My toes and feet were numb and started to tingle.  By mile ten my hands and fingers had swelled to about 2.5 times their normal size, and the muscles in my forearms and hands were contracting involuntarily.  My effort felt good, but I wasn't sure if hypothermia/frostbite would be a problem.  Through most of the time between mile 5-20 I was talking to myself....alternately encouraging and berating myself for not taking 30 extra seconds in transition to get the warmer clothing on.  My legs felt great, but I was still not convinced I wouldn't have to drop out cause of the cold.  As we entered the second hour three people passed me, one at mile 21 and two around mile 27.  Around this time, it started warming up...my fingers were still swollen and I was still shivering, but I knew that the forecast called for it to warm up even more over the next hour, so I wasn't as concerned.  And there is nothing like a chase that helps focus your thoughts.  I didn't want to deviate from my race plan, so I let them go, but noticed that they weren't pulling away as quickly as I would have expected.  Knowing my back half was going to be stronger if I just remained patient, I was encouraged.  Just before halfway I hit special needs.  I had a bottle of calories waiting there.  The transition was seamless.  I was stopped for no longer than 20-30 seconds.  It was absolutely the right decision.  I had also opted to have a flask of soy sauce on my bike so that I could swig at that throughout, which was perfect - never had an issue with cramping, despite the cold.  After I got going again, I rolled through 56 miles in 2:36:02, averaging a 151 HR.

I immediately upped my effort, and was averaging 154 HR for the next hour.  My legs still felt good, but as we made some of the turns to head back home the winds didn't seem to dissipate.  I was expecting a tailwind for the last 35-40 miles, but we seemed to only get crosses and headwinds though 100 miles.  This got me down a little, but my effort still stayed in zone 2.  My legs started feeling a little heavy, but not sapped.  At this point I just started encouraging myself in 5 mile increments - 'hold the effort till 90...then 95...'   It worked and when we passed the 100-mile, I could feel the winds at my back for the first time.  The next ten miles I pushed 24 mph, as the effort remained constant.  I was getting excited for the run and hopped out of the saddle a couple times to loosen the legs.  I came through the second half in 2:32:40, averaging a 152 HR.  I spent only 3:48 above my zone 2 HR, and all of that was in the first 6.5 min, coming out of transition.  Additionally, I was able to maintain my effort in zone 2 for almost the entire ride, as well, spending 4:32:00 in zone 2 and a mere 38.5 min in zone 1.

Run: 3:28:06

I hit the run and felt great!  We had a short out and back to begin the run.  I started pushing hard, in high zone 2.  I kept telling myself to relax, as I went through the first mile in 6:32, but it felt good.  I wasn't labored aerobically.  My calves were screaming, but I knew from experience that this would  subside after the first few miles.  After the first short out and back we ran past the finish line and would go through two long out and backs to Greenfield Lake.  At the turn, around 7.5 miles I noticed I was about 12 min out of first and 9.5 out of second.  I knew this meant I was bringing them back.  I kept my effort constant, averaging in low zone 2, and went through 11 miles in 1:13:36.  All my miles to this point had been 6:55 or faster and I had averaged low zone 2.  At this point I started fading a bit.  I still went through halfway in 1:28.  At this point we ran past the finish to the turnaround and then did everything over again.  I was now running in third, 4.5 min out of second and 6 min out of first.   I held things together for the next couple miles, but started to feel a little light headed.  I pushed up a short steep hill, and as I passed 15.5, felt like I was going to pass out.  I had to start walking.  I still felt dizzy and knew I needed to get to the next aid station and get some cola.  I had started taking cola at the previous aid station.  In hindsight, my nutrition plan for the run was inadequate.  In my 70.3 races I only use sports drinks, water and cola on the run.  This works well for 85 minutes, when I overload on calories on the bike.  This is not enough for a 3-3.5 hour run.  In the first 1:50:00 I had one gel and some water/sports drinks and found myself in a severe caloric deficit.  When I reached the aid station, I pounded five cups of cola.  I started to feel a little better and jogged, but between the cola and the walking, I needed a port-o-potty by the next aid station.  After a lengthy stop there, I was back on the course.  Still wasn't feeling great, but was moving forward.  Finally around 18 miles I was feeling good again, and settled into a pace between 7:50-8:10.  At this point all the spectators on the course were very much appreciated.  The music was wonderful, but I wasn't processing much.  Never noticed where people were on the course; just counted down the miles to the finish.  The last mile I was able to open up my stride a bit and get into the finish looking strong.

Total Time: 9:31:15, 5th place

I am extremely happy with the effort.  It was a total collapse on the run, but considering what I learned about my nutrition and the easy remedy of ramping up my run in training, I am confident that I will be able to come off the bike soon and run a 2:55 marathon.  I am also very pleased with how my bike is coming along.  I know there is much more work to be done, but it is nice to see the progress and validation of my training, here.

Race Week - B2B

As I write this, it is less than four days till I toe the line in Wrightsville Beach for the Beach to Battleship Ironman.  I am extremely happy with my prep this year, and my peaking workouts over the past two weeks has me primed and excited for a great race!

This will only be my second Ironman distance race ever.  The difference between the two couldn't be greater, both in terms of preparation and the race itself.  In fact, the only thing that is similar is that there were separate transitions.  My first race was St. George in 2011.  That was an early season race (May 7) while this is late.  The bike and run were super hilly (if not mountainous), B2B is completely flat.  The swim was freshwater and 59 degrees, this will be salt water and  should be a balmy 70.  The temps in St. George tapped out at 95, while the forecast in Wilmington is calling for a high in the mid-60's.  And in terms of my prep - I have put in no less than 80% of my total lifetime volume on the bike in the 2.5 years since St. George. 

Needless to say, my expectations are high.  But without a great deal of experience at the distance and almost no experience with a largely flat course, I found it difficult coming up with concrete goals. This time around, I wanted to be strong the entire event - I wanted to be able to race, not just survive.  But that's ambiguous.  In St. George I was averaging 18mph on the bike at mile 80 and limped in with an overall  average of 16.9mph.  I ran the first 1/2 Marathon strong in 1:45, but cramped and walked the uphills on the second half and cruised into the finish with a 3:54.  I was pleased with the day, then, but shouldn't be too hard to "race" strong in comparison this time.  I've structured my training this year to build strength on the bike.  I backed off the swim, as that has always been a strength, and due to some late season injuries last year maintained a general maintenance mode on the run, until mid August.  That said, I am swimming well and my run has never been stronger or faster, no doubt in part due to the 50% increase in bike volume.  

The swim is always tough to establish a concrete goal - will there be current?  will the course be accurate - long or short?  And especially in a mass start, like B2B, you never know the swimming backgrounds of the other athletes.  I just want to be near the front and relaxed, coming out of the water.  The lack of a current this year should aid me in that effort.

The bike again, is a total unknown.  I've been getting stronger, but the only time I've raced over 56  miles, was in Bend 5 weeks ago and that had 6000 ft of elevation gain.  I believe I am much stronger, relatively, on a flat course.  We'll see if that is true.  My goals for the bike are to monitor my effort and maintain a mid zone 2 HR.  I averaged 152 HR in Bend, for 7:13:00.  I would like to average slightly above that for this course, as it will be shorter and will not have the variability of large downhills.  I will also have to even out my effort, as I peaked into zone 3 for 49:00 in Bend.

My biggest goal is on the run.  I don't care about overall pace or time; I want to run a sub-3 hour marathon.  I have done a great deal of pace work and intensity runs up to 2 hrs that indicate my fitness level is in line with that goal.  I have been planning for that run all year and have hit all my pace goals in workouts over the past few months.

Now all that's left to do is go out and execute, and see what the day brings!

18 Days Till B2B: Last Big Training Block Completed!

I'm less than three weeks away from the race.  As I enter the peaking phase of my training I thought I would offer up a numbers post.  I'm always curious to see what others' are doing with their training, so instead of a narrative here is what my last couple weeks looked like in numbers over the last 10 days:

Swimming:
4 workouts
13,200 meters
4.25 hrs
2 days were maintenance
1 day threshold speed (24 x 50 with 15" rest  - held 35")
1 day strength pull set (4000m)

Cycling:
6 workouts
275.66 miles
16.5 hrs
3 days were maintenance
1 three hr progression
1 long strength/power - 4.5 hrs with 12.5 mile loop @ IM effort, 12.5 mile loop at 1/2IM effort followed by 6 x 6' hill repeats at Oly effort
1 long ride - 5.5 hrs

Running:
5 workouts
51.97 miles
6.25 hrs
2 days were maintenance
1 speed day (3 x 1 mile with 3' rest)
1 two hour progression run
1 workout with 6 x 2..6 mile @ IM effort with 2' rest (2 hrs)

I was happy with this block.  The swim workouts were kind of blah, but I'm really looking forward to the run at B2B and my run workouts were fantastic this week.  I had my best results on the 3 x 1 mile workout, the progression run went better than it ever has gone and I was pleased with the long intervals.  I fell apart a little bit on the last effort but had good speed to start and held well to the fifth repeat.  

I was also pleased with the two long bike workouts.  My buddy Ryan Toner, who will also be competing down at B2B came up for the weekend for those workouts.  On Saturday we did the bike intervals.  I'd never done the tempo intervals followed by the longer high end hill repeats, but was happy with the consistency and power I was able to put out on those.  On Sunday we went for a long, hilly, ride in horrible conditions.  I wouldn't necessarily recommend it for everyone, but those miserable rides are nice to have in the back pocket when the weather isn't perfect at a race.  It was after these two days that I ran the long repeats, on Monday.

Now it's peaking time!