Ironman Canada Recap

Ironman Canada Recap.

Well, don't know where to start. I've started this write up several times since Monday and can't seem to settle on what I'm feeling about the race. I want to say it was great, that everything was great and the I went fast and had fun. But the truth is that I'm disappointed with my performance and my time. 12:05 total. I guess the disappointing thing about the race for me is that it went well. I had a solid, easy, smooth swim. Came out in 1:06, just about were I expected to. By the way, if you ever race there, start way right. The majority of the folks start in line with the buoys or off to the left. Starting right puts you about 50 yards to the "inside" of the course, but the first buoy is quite a ways out. It was about the most gentle IM swim I've had.

The bike was interesting. I haven't downloaded my power numbers yet, so I don't have the nitty-gritty yet. But I rode the first 2 hours pretty easy. And got passed by, what felt like, everyone in the race. Looking at the results later I saw it was about everyone :) Had an emergency stop at a campground to use the porta-jon, but got rolling again pretty quick. Made it to Richter and just spun up it. Some folks started coming back to me about then. Over R, through the rollers and onto the out and back. I had been warned about the out and back being the toughest part of the ride mentally. I can see why now. The road surface is rough and the scenery is lacking. But mostly you feel like you are riding out of the way. Which, of course, is exactly what you are doing. :) Got through there and was having trouble getting calories down. Probably my only mistake the whole day. I should have risked the upset stomach and forced calories in. I was eating, just not much. Got through the grind up to Yellow Lake and the climb itself was quite a relief to reach. I can see how if you are having a decent day, the out and back and Yellow would be the place to go for it. The majority of the field is slowing down and you could make up a ton of spots through those sections. From Yellow Lake down, it was well, almost all down. Which was great. I was pretty low emotionally at this point and just wanted done. The wind was whipping around, so you couldn't completely relax and let it roll, but it was alright. Not as bad as Boulder in this past spring. From the out and back and the rest of the ride, my HR was good, my power reading was stable, but I just kept going slower and slower. On Monday after the race, my back tire was completely flat. Not sure when that happened. But that would explain the steady power and HR, but declining speed. I'm glad I didn't find that tire until the next morning though. If I had figured that out at the end of the ride I would have been kicking myself.

The run was ok. I followed the Endurance Nation advice of running the first 6 miles 30 seconds slower than you think you can average. Came through the first 10k in 1 hour. It started to rain around then. I was pretty happy the sun wasn't out cooking us, so the rain was welcome. It never rained hard either. So other than getting a little chilly on the way home the rain was probably a good thing. I was running anywhere was 9 to 9:30s, but was walking the aid stations. I was so worried about not getting calories and hydration that I couldn't get through them very fast. While it rained I took in chicken broth and I figure that saved me from the cold. Made the turn around in 2:09 and came home in 2:15. Decent pacing. I'm a believer in the EN pacing stuff for sure.

Got finished and was walked to the recovery area by a few of the great volunteers. Can't say enough good things about the volunteers and spectators at Canada. It was remarkable how many folks were out on the bike course. And the kindness and attentiveness the volunteers showed was even more remarkable and touching. I hung out for a little there, but wasn't feeling real great. I ended up in the med tent for a warmed up IV and hot pack. Good stuff there. The IV helped a ton and we were on our way home after a bit.

So there it is. All in all, it went as well as an Ironman goes. Just slow. I'm happy I kept going. I'm happy that I ran a well paced run. I'm happy I finished in the day light. Can I go faster...I don't think I can. Well, I don't think I can go faster if I continue to train the way I have. I stepped it up for this race, but not enough to reach the next level. So really, I think I can go faster....if I change my lifestyle and training. At my current outlook, lifestyle, 12 hours is about it. I think my key workouts were ok for this race, but my frequency was lacking. Frequency builds strength. Hitting my key workouts while keeping 3 or 4 workouts per sport a week would be the next step for me.

Not sure what is next. No need to decide right at the moment. Thanks to everyone for the good thoughts, and kind words and congratulations. they are all truly appreciated.

Kia Kaha,
Philip