After a year of planning and 6 months of focused training, I did it, I'm an Ironman. It's hard to believe that after doing my first sprint triathlon just three years ago, how triathlons have become such a big part of my life. So, I will try to keep this shorter than the actual race, but here goes...
Pre-Race Stuff (feel free to fast forward if all this other stuff bores you)
Friday (it kills me that every time I say this word, I can't not think about that darn song, curse you Rebecca Black)
I started the 5 hour drive to Tempe with my carpool pals Jason and Kyra. "Sitting in the front seat, kickin in the back seat, I had to make my mind up, which seat can I take?" I promise, I won't quote Rebecca Black's poetic lyrics this entire recap. Aside from the drive, Friday was an easy day, get to Tempe, get through registration, and then try to catch up with friends already in town. So far, so good. All checked in, got a cool new Ironman backpack, my first official Ironman branded piece of gear. Next, on to the WTC/Triathlon Club mixer. My highlight was briefly meeting Leanda Cave. No offense to TJ, but dude, she's the 70.3 and IM World Champ! That's about it for Friday, after dinner, it was off to the hotel to start prepping transition and special needs bags.
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| practice swim with Doug |
Saturday
Busy day today with lots of family getting into town along with everything else that needs to get done. First off, practice swim in Tempe Town Lake. This is a good opportunity to not get a feel for the water and make sure I was set with goggles, wetsuit, and swim cap. The water temperature had dropped more than 10 degrees in the last month, so the only decision I had to make was whether or not to go with an extra swim cap. Otherwise, 62 degrees, while a little chilly, isn't too bad. The week before, my ocean swim was a couple degrees cooler, so no problem here. I ended up getting in the water with Wattie Ink teammate, Doug Close. The swim was uneventful, except my goggles. I seem to be tormented with leaky goggles way too often. On the practice swim, it took about 5 or six adjustments before they stayed sealed. Oh well, good practice for tomorrow, in case I came across the same issue.
After that, I caught up with some friends and then we headed off to lunch, while also waiting to get the call from my brother that he was at the airport. The call came, and he was already at baggage claim. What? Fortunately the airport is really close, so I was there in 15 minutes to pick him up. From the airport, we headed back to the hotel so I could load up my bike and grab my T1 and T2 bags, and then back to the expo area to check everything in.
Next, it was off to set up the EZUP for the Orange County Triathlon Club. Ironman Arizona has a great area for clubs on other spectators to set up right along the lake. This ended up being one the the craziest spots of the run course by the middle of Sunday. With the EZUP done, it was time to meet up with the rest of my family for dinner. My pre-race dinner was a little bit salmon and loads of pasta at the Claim Jumper. After dinner, it was back to the hotel to finish up any last minute race prep and then lights out by 9pm.
Sunday, It's finally here: Race Morning
The alarm went off at 4am. Since I was sharing a hotel room with a friend that wasn't racing, I grabbed all my morning stuff and shut myself in the bathroom. Breakfast was one Clif Bar, one rice cake with peanut butter and one banana. To drink, I was switching between Gatorade G2 and a 20oz bottle of water mixed with Hammer Perpetuem. After a quick shower, I finished my final pre-race prep, then we were off to The Race. Parking was a bit hectic, but I finally made my way to the transition area. First, to drop off the special needs bags, and second to get in ridiculously long line to go to the bathroom. One of my few complaints about the event was that there were numerous port-a-potties that were taped shut in the morning, so they wouldn't overflow later, during the race. I didn't budget 20 minutes to stand in this line, so when I finally made it through the bathroom, I had to rush over to my bike for final prep (check the tires, load my hydration and nutrition, etc.). By time I got my wetsuit on, it was time to start lining up to pile into the water. Somehow, 2500 of people had to get into the lake, all from a 20 foot dock, in a matter of 15 minutes.
The Swim (2.4 miles, 4,224 yards)
Goal: sub-75 minutes, actual 78:11
Pacing Plan: Just try to keep a sustainable pace, and stay relaxed in the scrum of thousands of random arms and legs
I jumped in the water at about 6:50am, plenty of time to make my way to where I wanted to start. My plan was to start left of center, closer to the buoy line, and then maybe 20 yards behind the start line. I noticed that the buoy line was a popular place for people, which probably explains much of the crowding issues I experienced later in the swim. Anyway, while I was there treading water with 2500 people, I tried to take a moment to soak it all in, because that's what "they" say to do. So, I did. I rolled over on my back, looking up at the crowds on the bridge above, and I couldn't believe that this day had finally come. I looked over to the shore to see the crowds of spectators there, now, with music playing, a helicopter flying overhead, it was all so cool. To top it off, about a minute before the start, I spotted a friend, Joby. A quick fist bump, then the anticipation of the canon...booom! Here goes....
I expected it to be full contact for at least the first 1,000 yards, and honestly, I wasn't too concerned with that. By now, I'd done enough races to have experienced the occasional elbow to the head, or even the infamous heel to the nose. Fortunately, I didn't experience that today. It seemed like I was always in a crowd of people to the far buoy. Several times, I would have to come to a complete stop because of huge clumps of swimmers. It was nothing like the pack of pros you watch in triathlons on TV. Swimmers were bobbing, weaving, zigging and zagging. I tried to take advantage of any open water, but it was hard to find a good rhythm. On the way back, I found some open water, but unfortunately, I was swimming way too wide, away from the buoys. The two weekends before IMAZ, I did practice on the ocean, but I know now that I could have spent more time with open water swimming. Anyway, as I got closer to the end of the swim, I tried to pick up my pace a little, with a little extra kick to hopefully wake up my legs a little. During the swim, I did have my usual foot cramp, it happens on all of my long swims, so I've come to expect it. So now, my head starts to think about what's next, transition and then the bike.
What would I do different next time?: I guess, more open water swim practice is always better. I'd also probably start closer to shore. Looking at the map, it looks like a nice line to the first turn buoy. Oh, and of course, swim faster!
AG Rank out of the water: 185 out of 431
Transition 1 (Swim to Bike)
Goal: 5 minutes, actual 7:36
I got out of the water much better than at SOMA, where I cramped up. Got to a wetsuit stripper, then I was on my way to get my T1 bag. Because I came out of the water in a huge crowd, I knew I'd have to grab my bag myself. This worked out well, because I had a huge crowd of friends and family right by where my bag was. Sorry, no time to talk, I'm racing. I could tell the changing tent was full, so I found a spot on the grass and dumped my bag. Helmet on, shoes on, race belt on, glasses on, a dollop of chamois butter, and then the arm warmers. When will I learn? Arm warmers do not like to go onto wet arms. After trying for what seemed like 5 minutes, I gave up. There was a volunteer there to grab all my extra gear and pack it into my bag for me, and then she took it away for me. Oh, forgot to mention, I have to pee! Apparently I did a good job of hydrating this morning, because this is now #3 for #1. Again, standing in the port-a-potty, knowing the clock is running, such a horrible feeling, but, I did give me a moment to relax and clear my head. OK, done, now through the changing tent. What? it's heated? Oh well, at least it wasn't too cold. Running to the bike racks, I was yelling my number to anyone that would listen, but no luck. I had to run down my aisle and grab my own bike. Again, coming out of the water in a huge pack of racers clogs up everything along the way.
The Bike (112 miles)
Goal: 5:30-5:45 or 20mph, actual 5:36:02 at exactly 20.00 mph
Pacing Plan: Since I don't have a power meter, I planned to follow my heart rate. My goal was to stick close to 145, and try not to go over 160. My actual heart rate was 146, 147, and 147, respectively, for each loop.
Loop 1(1:48): I tried not to push too much on the first loop, but I was excited to finally be out on the bike. Since I had never even driven the bike course, my lack of familiarity of the roads probably kept me from starting too fast. I really had myself worried about blowing up on the run, so I didn't want to make the mistake of "burning too many matches" on the bike. Since my swim was a bit slow, I anticipated being able to catch and pass people here. The course is relatively flat, with a gradual incline out on Beeline Highway. I was able to stay in the aero position for nearly the entire first loop, with the exception of the turnaround on Beeline.
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| Thanks to Paul Phillips for this great pic |
My nutrition plan was to get through my 500 calories of Perpetuem Latte and then refill at the special needs station during the second loop. Using the Speedfil A2 between my bars for my calories and the Speedfil Original for hydration, I had two bite valves near my face constantly reminding me to 'eat' and drink, and I did. After the turnaround, there's a fun stretch where you can pick up a little speed. I resisted the urge to hammer it here, again, trying to keep something in the tank for the run. Getting closer to the expo area and 'hot corner,' the crowds get bigger and bigger. It's hard to resist pushing the pedals a little harder here. I got a good refill of adrenaline here with cheers from family and friends and the occasional "Wattie Ink!"
Loop 2(1:52:30): I checked my Garmin, and I knew that I was a little ahead of my goal pace, but not much. The second loop I tried to make sure I finished everything in my Speedfil A2, before I got to special needs around mile 60. This loop started to get really crowded. There are certain stretches of the road where riders were really bunched up. I generally don't believe people do this to intentionally draft, but sometimes it's just unavoidable. I did my best to keep my distance and avoid an unnecessary 5 minute drafting penalty, and fortunately, never got a penalty. If the course marshalls followed the letter of the law, about everyone out there could have been busted for drafting. There were a couple packs of blatant drafters, but they were more the exception. On the second loop, I actually tried to keep pace with one of the packs (no, not draft...keep pace, at a distance), but I ended up pushing too much so I backed off. So, my hydration was going as planned, because I had to 'go' again. I waited until after the turnaround on Beeline so that I could coast a bit on the downhill. "And that's all I have to say about that."
Next stop, special needs. I had the refill for my calories, another 500 calories of Perpetuem Latte. I stopped at special needs and was greeted by two fellow OC Tri Club members, Mark and Erica. It was so cool to see a couple familiar faces there, and it was like having my own personal pit crew. I refilled my bottles, took a huge bite of my special peanut butter, jelly and Nutella sandwich, and I was off again. 
Heading back to 'hot corner,' I was again able to catch a glimpse and gave a quick wave to my family. Good, another refill of the adrenaline tank. This lap ended up being a little slower because of the bathroom 'break' and the special needs pit stop, but still, I was feeling ok, and staying really close to my time and heart rate goals.
I was pleased that the winds never got too bad on Beeline Highway. I've heard it can get gusty since the road is out in the wide open, exposed on both sides. There were a couple gusts that would blow enough to push me around a little, but nothing too hectic.
Throughout the three laps, I regularly took my Saltstick tablets. Over the entire 112 miles, I took seven pills.
What would I do different next time?: Well, my time in the saddle, and more time in the aero position would have been helpful. I don't think that that necessarily means more century rides, but maybe more frequent 'long' rides. Also, I'm sure an updated bike fit wouldn't hurt, which is what I plan to do before Oceanside. Next, I could have put all of my calories in my larger Speedfil Original and use the A2 for hydration. This would have saved me from stopping at special needs. Honestly, looking back, I think I could have pushed it a little more on the bike. It's easy for me to say this now, but I know now that I may have been a little conservative on the bike.
AG Rank off the bike: 127 out of 431 (I passed 58 guys)
Transition 2 (Bike to Run)
Goal: 3 minutes, actual 2:40
Coming in off the bike, it took me a few steps to get my legs back under me. I jogged gingerly to get my T2 bag and into the change tent. There, I found a seat and a volunteer quickly came over to help. He was very helpful, and I was off with my running shoes and hat. I stopped for a quick moment to get some lotion on my shoulders, and I was off. Wow, only 26.2 miles to go.
The Run (26.2 miles)
Goal: Break 4 hours. Why? Because 3:59 just seems so much faster than 4:00. What the hell do I know? I've never run a marathon before. Actual 4:04:09
Pacing Plan: Run about an 8:30/mile pace to each aid station, and walk every aid station to make sure I get my nutrition and hydration
Loop 1(1:17:28 @ 154 bpm, 8:58/mi): Similar to SOMA, I started off at a pace I knew I probably couldn't hold for 26 miles. It took me about a mile to settle in to a reasonable, what I hoped would be my "all day long" pace. I think it was at Aid Station #2 where I saw my friend Mike. He was there doing his volunteer duties so that he'd have the 'privilege' to race next year. He jogged along side me for a little while, and I was off, running to the next aid station. One of the great things about this race is the run course. I think I'd much prefer a crowded three loop course like this, over a stretched out single loop course. The way this figure-8 course was set up, you'd actually pass through the expo area two times each loop. This is great, because about every 4 to 4.5 miles, you get to refilled with energy and adrenaline when you run through the great crowd of spectators. Yes, at times the course was a bit congested, but I think it's an easy trade-off. Anyway, at each aid station, I was following the same routine, cold sponges for my hat and tri top, a cup of water and/or Perform, and then ice for my hands, mouth and tri suit. I don't remember which loops it was, but I had two Roctaine gels, three sections of banana, and one small cup of potato chips over the four hours. That was it for solid foods. 
Loop 2(1:21:44 @ 151 bpm, 9:28/mi): I didn't notice my pace dropping this much, but I did stop for a minute at the run special needs bag, just to pick up a couple "just in case" items. I realized later that I must have left behind some salt tabs.
Loop 3(1:22:02 @ 149 bpm, 9:30/mi): Breaking the run into three segments helped me mentally wrap my head around 26.2 miles, especially since I've never run more than 17 miles in a single run. Other than the first mile of the run, I never really dwelled on the fact that I was running so far, I stayed focused on the 8.7 miles. The last 8 miles were definitely more of a mental test than physical. Yes, my quads were sore and felt like heavy bricks, but it was a huge mental challenge to keep my legs moving. I must say that I am pleased with the consistency of my miles over the three laps.
Around mile 4.5, I passed my family for the last time until I'd see them at the finish line. I handed off my sunglasses to my daughters, since the sun was setting. At that point, I knew I was on the home stretch. Around mile 23, seeing the lights and hearing the music from across the water was starting to get me really excited. I actually felt like I was running faster, but looking at my mile splits, nah, not so much. Crossing the last bridge, for the last time, was such a burst of adrenaline. Other than the finish chute, the next coolest moment of the race was the last quarter mile along the water. The crowd there was SO great! People were lined on both sides of the course, and there was only enough room for maybe two people to fit through at a time. It was almost like a running version of the crazy crowds in the hills of the Tour de France. I almost considered going back around for a second run through (almost). Then came The Sign. The one that I had passed three times already, but the fourth was the sweetest. It was a simple arrow pointing to the left that said "Finish", and the right arrow said "Lap 1, Lap 2, Lap 3."
After the left turn towards the "Finish", it's about 100 yards through a parking lot on a slight incline. At that point, it could have been a 20% grade, I was so high on adrenaline and emotions, it didn't matter. My smile was ear to ear as I came to the final 100 yards, where the crowd was packed in around the barricades and bleachers. I looked behind, and there was no one there, and there was no one even within 40 yards ahead of me. I couldn't believe it, I had about 100 yards a space all to myself. This was just another little thing that made this such a memorable experience for me. I came around the last little curve and I could hear my buddy Jason screaming my name, and there was my family with him. I was so worried I wouldn't see them.Anyone that knows me well, knows that I'm kind of an emotional guy (thanks mom), so yes, I shed a few tears. And how cool was it to hear Mike Reilly, the voice of Ironman say "Jake from Anaheim, you are an Ironman!" I was floating toward the finish, pumping my arms so hard I would have made my Jersey teammates proud.
What would I do different next time?: Somehow I didn't plan well enough to make sure I had salt tabs for the run. Looking back, I may have left them in T2. Also, I made an unnecessarily long stop at my run special needs bag, which was really just to get a bandaid and chapstick. Again, I may have been able to push it a little more, and next time, I'll likely move with a little more urgency as I go through aid stations, and maybe skip every third aid station.Final Time: 11:08
AG Rank at the finish line: 79 out of 431 starters (I passed 48 guys on the run)
Overall, I'm very pleased with my first attempt at an Ironman race, finishing in the top 20% of my age group. The days after the race I was sore, but just my quads. Beginning on Wednesday, I was starting to feel normal again, and I actually went on a social mountain bike ride with some friends on Thanksgiving.
Huge thanks to the following friends and family:
Shannon, Megan and Peyton: Being a 'triathlete' can sometimes be very selfish with so much time spent training. You don't know how much I appreciate you and how much you are a part of my daily training and inspiration. Thank you, thank you, thank you!
My mom and my brothers, especially Toby: Every day I'm reminded about the gift of good health, and I'm inspired by my brother who's life was turned upside down, just about the same time I got involved with triathlons. Every painful step of that Ironman wasn't even a sliver of the pain you deal with every day, and knowing that you were there for me at the finish line was the ultimate motivation for me.
Also, all my friends at the OC Tri Club, and all you crazy-ass fast triathletes on the Wattie Ink Elite Team.
There are so many more people to thank, too many to list here, and I'm sure I've thanked you in person.
Below are more pictures of my Ironman weekend.
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