Well, that was a hoot!
I implemented just about everything on my race plan as shown in my previous post and everything went great!
Morning of...
Woke up 'round 4:00 and got moving. No matter how many times we do this it still seems so early but then the energy ramps up and time accelerates. We headed down to transition to make any last-minute changes to out bags and drop off the special needs bags. Despite what seemed like ample time, the minutes ticked by and people were lining up. I didn't get to wish Andrea goodbye as we got separated but I headed to the water for a brief warmup. Most people were already lined up and I thankfully remembered to stretch my calves as they frequently cramp up during long swims.
The pros took off and then we did after a slow shuffle to the start. I sped out for the first 400 meters and constantly swam across people. I felt great in the water and despite trying to keep an eye on the buoy line, it was just crazy congested. I got a few heels to the nose but was able to dish out my fair share as well. The second lap opened up a bit and I still felt great. I felt I could have pushed a little harder but didn't want to over-exert so early in the race. Even so, very happy when I exited the water at 1:02:16.
T1
The wetsuit strippers made the start of transition so easy. After that, a decent jog to T1. I ran most of the way and was in no way winded. Rather uneventful transition; bike was ready for me and off I went - 5:31.
Bike
The road was wet from a slight rain that came by and despite encouragement to slow down, I took the turns at a good clip while making sure I allowed myself a safe angle. I started a bit harder than my plan but rightfully argued to myself that there was plenty of time to settle in and I like to go fast.
Thankfully, this was a far cry from the farmland roads of Virginia and the Kinetic Half so the bike tire spray was not full of cow shit and other agricultural detritus. Per the plan, I tried to change body position as much as practicable despite some long flat stretches that demanded prolonged time in aero. Drink every 15 minutes, nutrition every 45.
My favorite part of the bike course was the last few miles, going up the three bears and then coming into town. With the roads blocked off and sponsor barricades up, I felt like a professional and couldn't help flying through the corners close to as fast as possible and jumping out of the saddle occasionally.
The second lap was pretty uneventful except that I lost my nutrition flask and had to replace those calories with gels from the bike aid stations. I did a flying dismount (couldn't resist) and ran into transition - 5:27:28
T2
Pretty quick change. Liberally lubed up my nether regions and toes before donning some fresh socks and shoes. I spent a little time messing with my watch band but no big deal there; a quick change in 2:45.
Run
It's pretty easy for me to start too fast on the run if I'm not paying attention so I very deliberately watched my heart rate and wanted to ease into the run. At the beginning, my heart rate was very slow while going at a decent clip (sub-9s) but based on the training runs, my heart rate jumps up about 10bpm after the first two miles. I was running with and talking to another athlete but had to break up the party to make sure I hit my walk break. A few miles in I made an executive decision to be a bit more conservative on my running as it relates to my heart rate zones and I'm glad I did. As part of my plan, I walked through every aid station and took in fluids at each as well. Gels every 45 minutes or so.
I was thoroughly enjoying myself through the first 13 miles (really, the first 157 miles). But that's when I hit a slight low spot. Fortunately, I was passing my special needs bag and grabbed the 5-hour energy. I quaffed it quickly and also grabbed a coca-cola at the ensuing aid station and immediately felt like I was running on air. It was an amazing feeling and took me all the way to around mile 20. I knew the run would start to get crappy at some point and figured it would be around there. At this point I knew I would finish regardless but had to stay focused and keep moving forward. Here, though, is where I also had to really listen to my body. I started to experience I slight dizziness and my stomach felt awful: bloated an full of a vile mix of water, perform, gels, and coca-cola (which i was now taking every-other aid station but was providing diminishing returns). My time walking the aid stations increased but I justified it since I was experiencing what I assumed was some dehydration/heat/over-exertion-related symptoms.
As I got back into town, there was no way I was going to run up the last hill despite the pleas of the crowd. Once past that, though, I found my legs again and ran my fastest run split of the marathon on my way back into the Olympic oval. As I entered the ring, I saw another triathlete behind me but decided there was no chance he would pass me. I kicked into a solid sprint with my arms in the air and feeding off the now-cheering crowd.
I crossed the finish line with some of the most pure joy that I've ever experienced. Throughout the race, I deliberately avoided looking at my elapsed time but finally I got to see what the last year of work had provided me. A 4:06:34 marathon good for a total time of 10:45:06; 186th overall. I told myself I'd be happy beating 12 hours; I estimated (somewhat conservatively) my finish time at 11:48, but had no idea I would beat that by more than an hour.
Lessons Learned:
Train the plan. Execute the plan. I feel the execution of my training plan and race plan were the most significant factors in my performance.
Get to transition and the start even earlier than you think is necessary.
Figure out what caused the stomach issues late in the marathon and resolve it.
Don't try anything new in the days prior to the race. The run on Thursday (an almost tip-toed 30-minute run) made my calves very sore leading up to the race. I wasn't conscious of them during but the ART and compression socks may have helped something that should never have been an issue.
Run more; smartly. My injury (ies) prevented the amount of running I wish I could have done. However, the limited running may have also helped me by reducing the stress on my body. I need to balance running volume with quality work and rest.
Strength training works wonders. Weekly leg and core workouts prevented any patella-femoral pain in my right knee and limited shin splints to only occasional pain. Helps in all aspects of triathlon.
Train hard so the game is easy. I remember hearing that once during my brief stint in peewee football but I believe it certainly applies. Aside from the run, I exceeded the distance of each discipline multiple times prior to the event, including some epic rides. By exceeding the distance (and elevation) of the actual course, I had every confidence I would succeed.
