IMCDA

On Sunday, June 22 I competed in and completed my second IM. This one was much different from my first. After having a really good first IM, I went after my training for this one much harder and with more focus. There were many 4:30 am workouts and long weekend rides. There was much more intensity and volume. I was smarter this time around knowing somewhat what to expect from my body at this distance. Well, the results are in and did the all the extra effort, hard work and sacrifices pay off? I'm still trying to figure that all out.

Race Report:

I got in to Coeur d' Alene Idaho on Wednesday, four day before the race. It was my first time out in the Pacific Northwest and I couldn't have been happier to arrive. I was immediately struck by the beauty, large pines and easy going nature of this area of the country. The people were overly friendly and moved at a much slower pace than in the east coast. The people were so welcoming and totally embraced athletes and the IM event. Nealry everyone eating out in town was a triathlete and the positive, healthy vibe was everywhere.

In the days leading up to the race I tried to calm my nerves and focus on my remaining workouts. They were predicting a washout on race day which had everyone's nerves up. At check in on Thursday the waves were up in the lake and the temps were down. Friday was the same and I got in a early morning swim in some seriously choppy and angry water. Finishing the loop helped calmed my swim nerves but I prayed it wouldn't be that rough on race day. Finished the day with a 1 hour bike testing out some of the technical descents and climbs on the bike course and a short run along the lake's edge taking in the ridiculously beautiful lake homes.

Race morning I was up at 3:45 am and took down a PB&J sandwich and two bottles of water. Got my morning coffee and climbed in the car arriving at the race site at 4:45 am. Winds were light and there was no rain. The sun was actually breaking through the clouds. By 5 am racers started showing up and I went into transition to prep my bike. After that was squared away I got body marked and headed into the swim transition tent to stay warm and get focused. After about 30 minutes I climbed in the wetsuit and the nerves started popping. By now the sun was up and there was a steady breeze blowing off the lake whipping up some good size chop. The pros went off and then I made my way to the water to loosen up. I popped a gel and tried to calm myself on the beach with all the other 2500 athletes.

Swim:
I seeded myself in the middle three rows back from the water. The cannon went off and I made my way in. The first 100 yards were free of any sever bumping and I thought to myself this is kinda nice. Right after the thought passed I ran into a cement wall. Thrashing, kicking and total chaos ensued. I kept pushing through and it broke after about a minute but came back again even stronger and harder. I was forced to stop stroking because I climbed up the backs of about five people in front of me. Lifting my head and now bobbing upright I couldn't believe the seen. Foamy white water, heads, legs, arms thrashing about. I caught myself from hyper ventalating and forced myself to put my head back in the water and push on. It cleared again for about three minutes and then the cage match was back on. My heart was racing and I knew I was expending way too much energy but it was pure survival mode and the worst open water experience I've ever had. I finally gathered my breathing and caught some feet and made it to the first turn where another trashing ensued. Got clear of the second buoy and pointed myself back to shore. The swells were now helping push us in and I was swimming side by side with two guys just motoring in. I hit the beach and my watch said 35 minutes. I was shocked because it felt much longer. On the run in a guy next to me commented how this was ridiculous and people were just being assholes. The second loop was much tougher. Less thrashing but now the swells were up and pushing us back as we moved forward. I caught feet and hung on for five to ten, lost them and grabbed another. Made the turn and felt slower heading back to the beach. Got in and someone yelled 1:14 which sucked because I was hoping for 1:07, but honestly I was happy to just get the hell out of the water. I hit the packed transition tent, found a corner and changed quickly. I was out of transition in a little over two minutes.
Swim: 1:14


Bike:
Having my bike under me and starting to shake off the swim experience, I felt more confident. The wind was up and the cold set in fast. I took down some water and took the loop out of town past 1,000s of onlookers which got me pumped up for the day ahead. My legs felt great and I was working on dropping my HR from the 160s. Dialed it in around 140 and made the way out along the lake to the turnaround. Got a climb in which warmed me up and cranked back to town. On the way out of town there was a great tailwind pushing me at about 23 miles an hour until we got to Hayden Lake and the first climbs. I took a gel at 20 and set in for the long ride. The first climbs and descents were good. There were quite a few people bunched up but I moved past all of them on the climbs. I hit the wall climb and moved passed about 60 people with my HR getting know higher than 151. As I moved through the field I was finally warming up and getting in a groove. A couple downhills, a gel later and salt at the top of the hour and I was 20+ miles into the ride. As we doubled back on each other I couldn't believe how many people were out ahead of me but stopped myself from racing and just focused on myself. On the way back into town I was moving up and through the field still. I was dialed in around 142-145 in a stiff headwind and happy to be completing the first lap. Coming in to town was nothing like I experienced before. Fans cheering and four deep along the roads. It was hard to keep the HR down with all the crowd support. A quick down, around a corner and up through town I dropped my chain. I recovered quick but lost my momentum. The fans screamed "nice save" as I hoped back on and regained my position in the field. At the feed zone I grabbed my bag, replenished the gels, PB sandwich and rice crispy treat. I ate half the sandwich and half the crispy treat while riding up the hill and back in to town. Caught the headwind again heading out and noticed my HR was much lower than the first loop. I was able to push more up the hills, down the descents and on the flats. On one hill my chain over shot the big ring on the downhill and I quickly hopped off and saved it. I was alone with three other riders making our way down and up past Hayden Lake. Reaching a double back I was shocked again to see how many people were still out ahead of me and really pushing hard. I stayed focused and made it to the timing map up a few climbs and headed back to town. I cramped a little in the quads and immediately took a salt tab. I decided to double up every hour to prevent any more cramps. In to the head teeth of the headwind I pushed and got back in to town not knowing if I was over or under 6. I hoped for under. I made it to the short out and back and then into transition which was real smooth and saw the clock at 7:09. Grabbed my run bag, changed, pissed and headed out. There were a shit load of bags, still sitting in the transition area so I felt pretty good.
Bike: 5:46

Run:
I started out slow to get my legs and let them loosen up. It was real flat so I got my HR to 142 and dialed in. The first mile I was just under 8. The weather was deteoriating as I made my way through town which was awesome with all the fans yelling your name. I was with one other guy so we got the full share. Winding through the neighborhoods and making mile three I popped a gel but was still moving slow and registered 23+ minutes which was a good pace since I knew I could push much more. Out by the lake the wind was at my back so I let my legs loosen more and focused on letting the run come to me. My HR was between 142-145 and making the steep climb I crusied up and around and hammered the downhill. It felt downhill all the way back to the neighborhoods and I started to wake up. Getting back in to town and running past the finisher cones was the harsh reality I had one more lap to go. At the 13 mile mark or a little past I was under two hours and this is where I really started to pick up. I grabbed my bag, took my salt, gels and rice crispy treat. I ate a little solid food and felt a little life in me. Heading back through town I picked up the pace and started moving past people consistently for the next four miles. At mile 18 I was strong and one guy commented how strong I looked and asked how I could move at that pace. I starred straight ahead and was zoned out totally. Now there were walkers everywhere. More than I had ever seen. People had blankets around them, shivering, off puking to the side. A steady rain fell and wind was cold but felt good. I hit the aid stations, grabbed coke, took salt and kept running. At the hill everyone was walking. I said to myself I wanted the hill and cruised up and over and caught some great momentum on the downhill. Now I was passing people left and right. They were moving so slow I felt like I was running 6:30s. At mile 21 I was rolling and felt incredibly strong. I kept hitting the aid stations and was back to the neighborhoods with under 5 to go in no time. I pushed as much as I could but felt myself slowing some. Got to the cones for the finisher and started pushing. Made the left down towards the finish and heard a guy say 7 blocks and you're done son. I pushed hard and passed three people a few in my AG those last 7 blocks. I couldn't make out the clock since my glassed were covered with rain but finally saw 10:51. Sprinted through, touched a few hands and got immediately wrapped up in a mylar blanket. I was done.
Run: 3:42

After a few bites to eat and quick massage. I started thinking about the day in the transition tent as I change to warm clothes. I had hoped for the clock to read about 20 minutes faster but who doesn't after they finish a race. These were the worst conditions I've faced in a triathlon - wind, cold, rain but I didn't even think about those variables out there. I followed my race plan and 10:51 was my result 279th place, 55th in my AG.

The race was substantially harder than Florida. The swim was rough, the bike had more climbs and the run was tougher. There's really no comparison. Was I stupid to think I could repeat my IM Florida time at IMCDA, probably. Was I stronger this year and more seasoned? Yes. I ran a 3:44 at Florida on the flats and beat that time on this course which was not flat. The bike was solid but could have been faster. These are all the little crappy things that happen after a race. Second guessing, would of should of, could of, all over the damn place.

These are all experiences I'll carry into my next IM. I can't wait to do another one and that is the most satisfying part of all about this race. I come away feeling good and ready to improve. All the hard work was enjoyable, never a grind, well maybe sometimes, but I love the challenge. I may be forced to take a year away with my little girl due in just a few weeks, but I want her to experience this triathlon lifestyle so I'm getting back in the saddle as soon as I can. Half IMs are not going to cut it. I have no interest in sprints or Olympics. There's something about this IM distance that I love. It's a mental battle, a huge mountain to climb, a tension convention, but your left with memories that will forever last. So yes, it's all worth it. Every rain soaked mile, every minute in the saddle, every lap in the pool and every searing leg squat.

Last Day

Got in a early morning swim today. My legs are a little achy and from what I've learned from Max that means I'm healing. Fly out early am tomorrow and then I have a few workouts left before the big day. My number has been issued and I'll be racing under 625.

All the work has been done and the proverbial hay is in the barn. Now it's time to get some rest, get my head around the race and get it done. This year my volume and intensity has been increased over last. Now it's time to use all those early mornings and long days of training.

Summary:

Swim: 60 mins

Bike/Run

Got out on the mountain bike this morning for 1.5. Tried to hit as many hills around the house as I could. It was a nice ride and nice to just not be so focused on riding and just enjoy being out. Transitioned to a run and tried to pace out a 142 HR. Once I settled it was a good pace to hold. It jumped on the hills but I was able to average 146.

Summary:

Bike: 1.5 hours

Avg HR: 139

Run: .5 hours

Avg HR: 146

Swim/Bike/Run

Last night I couldn't get in my hour bike so I ran for 45. Got in a hard 45 minute swim today, followed it up with a 1.5 hour bike and then a 30 minute run. Then I crashed out for the afternoon and got some good sleep. Only a few days before I leave on a jet plane. Packing it up tomorrow and then it's on to Idaho on Wednesday. I can't believe it's here already.

Summary:

Swim: 45 mins

Bike: 1.5 hour

Run: 30

Getting Ever Closer

My workouts the last two days have been a longish run on Monday, a 45 minute bike last night and an hour long swim this morning. Last night I prepared the bike for transport. Threw on the wheels, wiped and down and made a few adjustments. Always tough to see the bike leave, especially when you still have bike workouts for the next week. Guess I'll have to break out the mountain bike. Swim was good this morning. Felt like I was pushing off a wall every few seconds.

Summary:

Swim: 60 mins

Long Swim

Went to the Rev 3 triathlon yesterday for a few hours. Glad I went because it got me motivated to race in a few weeks. Got in a real long swim this morning. Stayed smooth and fluid and just went straight out for an hour. Got to get in a bike and run tonight and get the bike ready for transport.

Summary:

Swim: 60 minutes

Bike - Run

Got out early this am for a 1.5 hour ride. It was so nice out I almost didn't want to come back to the house. Followed it up with a 45 minute run. The weather is perfect and now I have to be inside all day. Trying to negotiate a open water swim for later this afternoon.

Summary:

Bike: 1.5

Avg HR: 142

Run: 45

Avg HR:

146

Bike/Run

Got in a pretty hard one hour ride and then a 20 minute run today. Short duration but it was work the whole time. I guess it's that taper weirdness. Wanted to get in a 60 minute open swim tonight but the weather is pushing that to tomorrow. It's a morning workout and then all day baby class...ugh. Hopefully, my wife will see no value in it and I can get out to the Rev3 Sunday.

Summary:

Bike: 1 hour

Avg HR: 146

Run: 20 mins

Avg HR: 142

Maintenance

It's that time. My plan is gearing down and now I am getting rest and smaller workouts. Today I rode for an hour and ran for 15. It felt like it went by really fast. Yesterday I did a 30 minute bike 30 run.

Tomorrow I swim. It's all about rest and preparation now.

Summary:

Bike: 1 hour

Avg HR: 138

Run: 15

Avg HR: 145