kevins
08-18-2009, 08:48 PM
Nutrition - Woke up at 2:30am, drank 2 cups of organic coffee, big bowl of oatmeal, 1 yogurt, 1 banana and 1 jello and lots of water.
Pre Race - arrived at 5am to T1, basically a simple setup, putting Garmin on bike, attaching shoes to clips, dropping bottles on bike and picture time with Coach Ben! :)
Swim - I tried a new strategy this time for my swim training - train less! Well I found out that didn't work out too well. :confused: I didn't swim all of July and put a hard few weeks in before race day. After doing Ironman CDA in June, I basically swam 5 times total. Enough said:
Swim Results - 36:13 / 1:54 pace
Rank - 297th, 46/165 AG - Top 27%
Bike - I was soooo pumped for the bike. I've trained on this course sooo much this year. For much of my Ironman CDA training, I rode this course. I rode it the last 2 weeks leading up to the race, so I knew I was ready for it. Well overall, I feel pretty good about my performance but this is where I have to tell you my race turned for the worse. Finished loop 1 in 1:16 so was right on pace for 2:35 where I wanted to finish. Felt amazing on loop 1, made up some serious spots and kept a pretty high cadence. After this first loop, I looked down and I had only drank about 2 inches of 1 of my 3 bottles on my bike. So about mile 50 comes and I'm barely finished with 1 bottle. BTW I had 1 bottle of water, I bottle of Gatorade and 1 bottle of Carbo Pro. Started into the final 6 miles of bike and I was feeling it now. So I slowed down a bit, tried to take in as much liquid as I could but I KNEW it was too late. I (AGAIN) for the second time this year, didn't drink/eat enough on the bike which of course would hurt me on the run.
Bike Results - 2:43:18 / 20.58 MPH Avg
Rank -130th, 21/165 AG - Top 12%
Run - Quick T2 and off for the run. Felt the energy of the crowd as I took off and around the "hot corner". Immediately after I turned that hard right away from the crowd, the cramps started in. I urgently stopped not even 3 mins into the run, to see my quad's moving up and down vigoriously. It hurt like hell, so I rubbed and massaged the heck out of them. This was of course because I didn't have enough liquid, electrolytes and salt on the bike. I ended up having to stop about 15 times throughout the 1/2 marathon. About every few mins, I had to stop and massage my quads that were cramping like this every time. First loop was tough for me, because my legs hurt like hell. But after taking in Gatorade at every aid station, water, salt tablets, and a women gave me 3 Ibu's, I felt much better on the next loop. Mile 7-13 was much better for me, performed a negative split and actually was able to run a little bit like normal. I have to say, I passed a ton of people in the last 3 miles, as I picked up the pace. I actually heard someone in the crowd yell at me on the hot corner and said: "Kevin, about time you decided to start running". Again, felt the amazing support in this area as I turned the final corner and up to the finish line.
Run Results - 1:44:45 - 7:59 Pace
Rank 144th, 25/165 AG - Top 15%
Final Results - 5:08:22 - Rank 144th - 25th AG
Thoughts - I went into this day with one goal in mind, Clearwater. I had just done a 5:07 at Honu 70.3 in May so I was ready to finally get under 5 hours, but I knew I was doomed after the lack of nutrition on the bike. Swim is the swim for me. No matter how many yards I train, over 100,000 yards for Ironman CDA, I still can't seem to swim any faster. So I swam the slowest I've ever swam 1.2 miles by over 2 mins. Bike, I love the bike now! The bike used to be my sore spot for me, but with added training this year, I've put together some strong bikes in 2009 - 2:36 Honu 70.3, 2:43 Lk Stevens, and 5:36 Ironman CDA. I just love getting my ass kicked in the water and then jumping on my bike and say "on your left" all day! :). The run, I just don't know what to say. I'm a RUNNER, that has always been my best. I just can't seem to put together a good run. Although I'll say i did actually PR the Run with 1:44, but I'm very capable of running under 1:30 if I could just run the entire time! :(
Awards Ceremony - Racing in the 35-39 AG is very tough. Not to say the other AG's are easy or anything, but damn I tell you these ages are tough to beat. They rolled down to #23 for a Clearwater slot. There I stood at #25, two short of a Clearwater slot. Was bummed in realizing my season was over. Sat back down and was a bit bummed. I knew there was a super slight chance I could actually get a slot if I waited to the very end after they run through all the AG's. So I sat down and waited. After corrolating the numbers, they had 6 slots available, so they called down everyone that missed a slot earlier. They arranged us by AG then by overall time. Then they split us into 2 groups, 39 and under and 40 and above. There I stood with 3 other guys and me. He says, I've got 3 slots for each group, top 3 in each group, YOUR IN! There I stood in the top 3/4 guys. I had the 3rd fastest time out of the 4 of us. I earned my Clearwater spot!! :):):)
I've been extremely honored over the past 2 days and excited beyond belief to compete in Clearwater in November. I've already booked my flight and secured my hotel! :D I realize my season has been extended by 3 months, so I'm currently taking a well deserved 1 week break before hitting it again. My season started on Jan 1st with Ironman CDA training and hasn't stopped yet. So I'm excited to maintain, train and get ready for Clearwater. I promise, this time....I will go under 5 hours! :)
Thanks for reading my post. Kev:p
Pre Race - arrived at 5am to T1, basically a simple setup, putting Garmin on bike, attaching shoes to clips, dropping bottles on bike and picture time with Coach Ben! :)
Swim - I tried a new strategy this time for my swim training - train less! Well I found out that didn't work out too well. :confused: I didn't swim all of July and put a hard few weeks in before race day. After doing Ironman CDA in June, I basically swam 5 times total. Enough said:
Swim Results - 36:13 / 1:54 pace
Rank - 297th, 46/165 AG - Top 27%
Bike - I was soooo pumped for the bike. I've trained on this course sooo much this year. For much of my Ironman CDA training, I rode this course. I rode it the last 2 weeks leading up to the race, so I knew I was ready for it. Well overall, I feel pretty good about my performance but this is where I have to tell you my race turned for the worse. Finished loop 1 in 1:16 so was right on pace for 2:35 where I wanted to finish. Felt amazing on loop 1, made up some serious spots and kept a pretty high cadence. After this first loop, I looked down and I had only drank about 2 inches of 1 of my 3 bottles on my bike. So about mile 50 comes and I'm barely finished with 1 bottle. BTW I had 1 bottle of water, I bottle of Gatorade and 1 bottle of Carbo Pro. Started into the final 6 miles of bike and I was feeling it now. So I slowed down a bit, tried to take in as much liquid as I could but I KNEW it was too late. I (AGAIN) for the second time this year, didn't drink/eat enough on the bike which of course would hurt me on the run.
Bike Results - 2:43:18 / 20.58 MPH Avg
Rank -130th, 21/165 AG - Top 12%
Run - Quick T2 and off for the run. Felt the energy of the crowd as I took off and around the "hot corner". Immediately after I turned that hard right away from the crowd, the cramps started in. I urgently stopped not even 3 mins into the run, to see my quad's moving up and down vigoriously. It hurt like hell, so I rubbed and massaged the heck out of them. This was of course because I didn't have enough liquid, electrolytes and salt on the bike. I ended up having to stop about 15 times throughout the 1/2 marathon. About every few mins, I had to stop and massage my quads that were cramping like this every time. First loop was tough for me, because my legs hurt like hell. But after taking in Gatorade at every aid station, water, salt tablets, and a women gave me 3 Ibu's, I felt much better on the next loop. Mile 7-13 was much better for me, performed a negative split and actually was able to run a little bit like normal. I have to say, I passed a ton of people in the last 3 miles, as I picked up the pace. I actually heard someone in the crowd yell at me on the hot corner and said: "Kevin, about time you decided to start running". Again, felt the amazing support in this area as I turned the final corner and up to the finish line.
Run Results - 1:44:45 - 7:59 Pace
Rank 144th, 25/165 AG - Top 15%
Final Results - 5:08:22 - Rank 144th - 25th AG
Thoughts - I went into this day with one goal in mind, Clearwater. I had just done a 5:07 at Honu 70.3 in May so I was ready to finally get under 5 hours, but I knew I was doomed after the lack of nutrition on the bike. Swim is the swim for me. No matter how many yards I train, over 100,000 yards for Ironman CDA, I still can't seem to swim any faster. So I swam the slowest I've ever swam 1.2 miles by over 2 mins. Bike, I love the bike now! The bike used to be my sore spot for me, but with added training this year, I've put together some strong bikes in 2009 - 2:36 Honu 70.3, 2:43 Lk Stevens, and 5:36 Ironman CDA. I just love getting my ass kicked in the water and then jumping on my bike and say "on your left" all day! :). The run, I just don't know what to say. I'm a RUNNER, that has always been my best. I just can't seem to put together a good run. Although I'll say i did actually PR the Run with 1:44, but I'm very capable of running under 1:30 if I could just run the entire time! :(
Awards Ceremony - Racing in the 35-39 AG is very tough. Not to say the other AG's are easy or anything, but damn I tell you these ages are tough to beat. They rolled down to #23 for a Clearwater slot. There I stood at #25, two short of a Clearwater slot. Was bummed in realizing my season was over. Sat back down and was a bit bummed. I knew there was a super slight chance I could actually get a slot if I waited to the very end after they run through all the AG's. So I sat down and waited. After corrolating the numbers, they had 6 slots available, so they called down everyone that missed a slot earlier. They arranged us by AG then by overall time. Then they split us into 2 groups, 39 and under and 40 and above. There I stood with 3 other guys and me. He says, I've got 3 slots for each group, top 3 in each group, YOUR IN! There I stood in the top 3/4 guys. I had the 3rd fastest time out of the 4 of us. I earned my Clearwater spot!! :):):)
I've been extremely honored over the past 2 days and excited beyond belief to compete in Clearwater in November. I've already booked my flight and secured my hotel! :D I realize my season has been extended by 3 months, so I'm currently taking a well deserved 1 week break before hitting it again. My season started on Jan 1st with Ironman CDA training and hasn't stopped yet. So I'm excited to maintain, train and get ready for Clearwater. I promise, this time....I will go under 5 hours! :)
Thanks for reading my post. Kev:p