The following is a guest post by my husband, John Jenkins. My race report from a few days ago gives you the mid-packer’s view, but John’s will give you a sense of how the fast boys and girls roll at IMLP.
Shake dreams from your hair…
~ Jim Morrison
3:30 a.m.
I woke up to allow time to take in some fuel. I had to force the calories in as I do not care for eating so much in the early morning. But, I was kind of hungry since we hadn’t eaten later than 6 p.m. the night before, which was part of my nutrition plan.
TIP: The day before the race, take in calories early in the day by starting with a big breakfast and taper your carb intake throughout the day. You should go to bed almost hungry.
5:15 a.m.
We were out the door walking to transition. I pumped the tires, checked the bike, got body marked and checked the transition bags and dropped off the special needs bags.
6:00 a.m.
I ate a power bar to top off the carbohydrate stores.
By this point, the race officials were announcing that the swim would be wetsuit optional for age groupers. So, if you were going for age group awards or a Kona slot, you could not wear a wetsuit.
Enough said. No wetsuit for me.
Once at Mirror Lake, I stood in line for a very long time to use the portajohn since there were only about 12 units for almost 3000 athletes and their families and friends. Due to the line, I got in the water with only minutes to spare, but at least my gut was empty.
6:45 a.m.
With 15 minutes to go until the start, I ate a power gel and crossed the timing mat designated for non-wetsuit swimmers. I was fine with this as I felt it would make the swim fairer. I have a cheap wetsuit, and I don’t like swimming with it.
6:59 a.m.
I made my way to the starting line. The plan was to start about half way between the dock and the shore. I would swim straight down the middle to the turn buoy. After that, I would find an opening and swim the buoy line.
7:00 a.m.
The gun went off and the log jam began immediately. I surged for the first 500 yards and started to settle into my IM swim pace. As swimmers from my right side sent for the buoy line, they gradually pulled me toward the left, cutting me off and pushing me off course. By the time I got to the turn buoy I was only a few yards from the line and could not hit my race pace due to the sheer amount of people all around me.
I had to fight my way around the turn, and was able to get on several different sets of feet as I finished up the first loop.
I heard Mike Reilly say the age groupers were at 33 minutes.
Okay. This was a few minutes slower than my goal, but the second loop would be faster, I thought to myself.
7:33 a.m.
I re-entered the water for the second loop of the swim. I still could not find open water and was fighting my way through the field swimming along the line.
TIP: At this point, it is very important to relax, keep a measured pace, and keep the heart rate in control.
I hit the turn buoy for the second time and started back towards the finish. I found a few pockets of open water, but I was still off my race pace due to the traffic in the water. I think that many of the people I might normally swim ahead of were able to keep up with their wetsuits.
8:08 a.m.
I exited the water and charged toward T1 in the Olympic Oval, which is about a quarter of a mile away. I passed my parents and our friends Patti and Danny Wright. They gave me a good cheer and pumped me up.
Our cheering section was staged on the corner just before we turned right to head to the Olympic Oval. This was the very same spot that Maria, my aunt Joanne and I had worked as volunteers two years ago. I thought about that for a second and got a lump in my throat. So many miles and trials ago.
T1
I entered the oval and grabbed my swim to bike transition bag and entered the changing tent. I dumped the bag and put on my helmet and glasses as I had rehearsed in practice.
Oh, sh!t! I forgot to put my shirt on first. Normally, I would have had this on as well as my HR monitor, but due to not wearing a wetsuit, I had gone shirtless.
I had to remove my helmet and glasses to put on my shirt and then redo the helmet and glasses. Next, I put on my bike shoes and gloves and ran toward my velo. My bike was in the very back of the transition area, at the far end of the row. I grabbed my bike, moved to the mounting area, crossed the timing mat, and I was off.
8:15 a.m.
The first few miles of the bike are mostly downhill at Placid, so it is a great time to take in some calories and get the heart rate under control. I looked at my HR monitor, and it read 155 bpm, which is high, but this is typical for me. I worked to get this back in my target zone of 130-144 bpm, with 139 being my target for an average.
Then, it was time to climb. I hit the first big climb out of town and sat up focusing on pacing the climb and not letting my HR climb too high. This is hard to do as the climb is about 8 miles or so before the long descent into Keene.
About half way up, I saw our friend Alex Gonzalez, and asked him, “How did the swim go? It took me 3 minutes longer than last year.”
He replied, “8 for me!”
I thought, okay, that sounds like I did okay.
At this point, I reached the crest of the climb and started the fun downhill section of the bike. The wind was in my face and I thought, This is good – it will be a tail wind at the end of the ride back into town.
Due to this wind, the descent was slower than normal. Forty to fifty mph is not hard to reach if you are comfortable. Normally, I have to feather my brakes to avoid speeds over 45 mph. Today, I was able to stay in aero position and never hit my brakes. My top speed was 43 mph.
Keene to Jay
After the descent, you make a left turn and head towards Jay. This section is mostly flat with a few rollers mixed in. At this point, I was passing some of the faster swimmers. But, for the most part, people were passing me. I tried not to look at them but it was hard.
Let them go, I said to myself. They will pay later.
My HR was a little high still, but I felt good and continued on with my pacing plan as well as my nutrition, taking in 28 ounces of Perform every hour, as well as calories from my gels and powerbars. As I made my way to the out and back in Jay, I was continually passed by groups of bikers, some of which were drafting (a$$holes).
Let them go. Let them go. Race your race. Race your race, I thought.
Jay to Wilmington
Climb time again. I started the climb and began to pass some people. But, most of the people around were still going too hard for the first loop, I thought.
I remembered riding this section in June on a training ride with friend Chris Draper and hammering up this hill while Chris took it easy and fell behind me. By the time Chris and I got to the second loop, I was paying the price for hammering, and Chris was still feeling strong, leaving me behind on the Keene to Jay section.
TIP: Focus here on pacing and your target HR. You have been training for several months and this part will still feel easy due to your fitness level and being only a few hours in the saddle. But, you still have to do a second loop. If you go too hard in the first, you will pay on the second.
I made my way into Wilmington with a few nice fast descents before the short out and back section on Haselton.
Wilmington to Lake Placid
The 12 mile section is almost all false flats or uphill. It’s hard to make any real speed, so I just kept pacing and to quote Draper, “Stay calm and carry on.”
I stayed within my target zone until reaching Papa Bear hill. The fans here are great and make you feel like you are in the Tour de France. People were just freaking out. It makes you smile before you head back into Placid for the second loop. I cruised through town, giving the family a wave and started on my second loop.
11 a.m.
I was looking forward to seeing how all of those people who passed me on the first loop were going to hold up on the second. As we climbed up the big hill out of town, I said to some guy who I had leap frogged with, “Let’s see how all the superstars from the first loop hold up now.”
He laughed and some girl we were passing said, “Hey, I’m one of those superstars.”
I laughed and said, “You are kicking some ass. Keep it steady – we are almost home.”
I made my way to the top of the hill and down the descent. The wind was still blowing hard and continued to slow what is normally a super fast section. As I rode into Keene I am always happy to be done with that part of the ride, as it is very dangerous.
Alright now, let’s keep going.
I was feeling strong, hitting my target HR and keeping up on fueling and hydration.
Second time around: Keene to Jay
This is where the carnage started for people who took the first loop too hard. I started passing people—lots of people—as the course made them pay for not respecting it early on.
At this point, I introduced caffeinated gels into my fueling. I love it when this kicks in. From Keene to Ausable Forks, I felt great, but still kept my HR in my target zone.
Jay to Wilmington: Climb, Climb, Climb.
As the climb started, the heat of the day was climbing as well. Those who didn’t have a proper fueling plan were starting to pay that price.
I think the most difficult things to do in Iron distance racing are pacing and fueling. You have to trust your pacing and fueling should not be an issue at all because you have been practicing it all along in training.
TIP: Always practice your fueling plan in training so it becomes second nature during the race. Every workout – yes every single one. Control what you can control. Do not let problems snowball. Fix them if you can. If you cannot, stay calm and carry on. Relax, Relax, Relax.
Wilmington
By this time, I was caffeinated and feeling the best I have ever felt 100 miles into a ride. I focused on the present and working my way through the field. There was lots of carnage on this bit of course, but a few guys were holding strong as we moved past Whiteface towards Papa Bear into town.
When going through town, I saw my family and friends again and asked, “How’s Maria?”
They said, “She looked great after the first loop and was moving right along.”
I smiled and headed for T2.
1: 47 p.m. – T2
Transition from the bike to the run went just as planned. I grabbed my bag, went into the tent, and dumped my bag.
Bike shoes off.
Sneakers on.
Hat on.
Out the tent I went, jamming a banana and gel down my throat as I began the run.
1:49 p.m.
Most of the marathon is a blur.
I took advantage of the downhill of the first few miles, using gravity and letting my legs go as fast as possible while staying in control.
TIP: If you are going to run down hill sections fast, you must include this in training or else you will blow up your quads from the impact, especially after a 112 mile trek on the velo.
After the down hill portion, the course turns to River Road, which is a mix of flat and rollers. The rollers are good to help change up the muscle groups.
My plan was to run with my HR between 140-151 bpm, with a pace no faster than 7:35 min/mile. These numbers came from several months of training data. My heart rate was about 142-146ish, and I was comfortable at this pace. I did not ever look at my pace on my Garmin, just my heart rate. My HR would determine my pace, so why even look at that number as it could play some tricks with my head.
A few guys and I were running together and using the energy from one another to keep pushing. I hit the turnaround on River Road at 5.5 miles and headed back toward town.
At each aid station, I would put two sponges in my shirt, put a cup of ice in my hat, dump two cups of water over my grape, and slam down four ounces of perform along with the nutrition I was carrying and eating every two miles.
At the next aid station, I would remove the sponges, squeeze them over my head, and repeat this process. It was hot – about 84* and sunny – but I was able to keep my core temp down with this method. I never felt flushed or overheated.
Coming back into town, the fans are the best! Thousands of people are cheering and having a great time. This section is the opposite of the beginning, so it’s mostly uphill. (Ouch!) I did not walk the hills, but I did take them slow, keeping in my target HR zone—following the plan.
I ran by my parents and friends and I could feel them pulling me towards them as I passed the oval toward Mirror Lake drive. I love this part of the loop, with fans and the end of the hills for a little while. It also means I will be able to run downhill again and make up some of the time spent climbing.
With the half marathon done, it was time to start on the second loop and let my HR climb toward the top end of the target zone.
TIP: If you paced correctly, you should be able to elevate your heart rate. If you went too hard, your HR will drop as well as your pace due to overexertion earlier in the day.
I was right on target but I still had no idea what my splits were. I passed more people on the second loop, as many were starting to cramp and walk. My pace was holding and I hit the turnaround on River Road for the second and last time.
As I made my way back toward town, I saw the ski jumps. I thought, When you see the ski jumps you can go as hard as you want to if you have gas in the tank.
As I approached them, my pace quickened and my HR started to climb. For the last few miles, I was able to get my HR into a tempo zone. I knew my pacing until this moment had been right on target. I felt great coming back into town.
I could hear Mike Reilly calling to the people at the finish, “You are an Ironman!”
Okay, I thought. Keep it together and absorb the fans’ energy to get you home.
IGA hill is a b!tch on the second loop, but I fought my way to the top toward High Peaks Cyclery. I hit the out and back on Mirror Lake Drive. After the turn around, I sized up the guys behind me.
They all looked whooped except one guy, who I had passed a while back on River Road.
Okay. All I have to do is keep this pace to hold these guys off.
Right before the oval, I looked and the guy who I did not want to pass me made a big move, flying by me into the oval. I responded as fans were saying, “Go get him! You can get ‘em!”
I tried for 100 yards but he had me beat.
Live and learn.
5:08 p.m.
I crossed the finish line in 10 hours and 8 minutes, 44 minutes faster than last year. I was 14th in my age group, and 57th overall. With a 3 hour and 19 minute marathon, I had raced the fourth fastest marathon in my age group, and the 28th fastest marathon of the day, including the pros. I was super stoked about this performance.
I missed a Kona slot at roll down by six places. That part of my dream remains to be fulfilled. It will give me the motivation I need to keep going over the next few months as I prepare for Ironman Cozumel in November.
Maria had a PR and my aunt Joanne finished her first triathlon and first Ironman. I could not be prouder of them both. I would not have been able to do this without the support of my family, especially my mom and dad, friends and co-workers.
Thank you all so much!
