3 years later - Ironman Switzerland

Ironman Distance
Swim 3,8 km  Bike 180 km  Run 42,2 km

3 years earlier...
I think it is important to mention that I went into my first triathlon race 3 years earlier in Guelph, it was sprint ( Swim 750m, Bike 19km, Run 5km ), I was helped by my wife, son and his girlfriend to carry all my equipment to the transition area. The equipment included bowl and 2L bottle of water for feet cleaning after the swim, shoehorn and portable stool to make changing the shoes easier. I was so afraid that I will forget to put on bike helmet that I have it on before I put on my bike shirt:

I did 20% of the swimming distance in front crawl and 80% breaststroke - exactly oppose of what I have planned. It didn't cross my mind then that one day I will attempt to do the Ironman race.

Pre-race
I felt of my bike four weeks before the race, and while the pain in the rib cage area was affecting my taper swim and run I was almost fully recovered on the race day, and that incident didn't have a lot of influence on my final result.

I wasn't afraid of hills, I had a week of climb training in Blue Mountains in June and I did test ride on the 10 km loop including the Heartbreak Hill on Thursday. This hill was steep but short, I made it easy to the top gaining confidence.

Water temperature was on the verge of wetsuit limit, I did my 1 km training swim on Thursday without wetsuit and was pleasantly surprised that it was so easy. I was ready for swim even without wetsuit despite the fact that bulk of my swim training was done with a pull buoy.



Bikes were checked the night before the race. Photos were made for security reasons; After the race picture taken was compared when athletes were leaving transition area.


For the first time in my racing history I couldn't sleep the night before the race due to pre-race excitment, luckily I arrived in Switzerland on Wednesday and had 3 nights of good sleep before.

I was planning to execute my race inspired by article of Rich Strauss, Here is a relevant quote:
"The Ironman run course is littered with fit dudes walking and talking about what a great bike split they had. Don't join them."
I was the dude who has the great bike in Muskoka, but I was walking a lot on the run course.

My major goal for this race was to not walk on the run and to finish below 12 hours.


Swim
It was a mass start of 2000+ triathletes. The announcer asked to enter the water and wait for the start signal, but as soon as the first few rows entered the water the swim started; while still on the beach I saw first swimmers 500 meters ahead.


It was chaotic on the entry and for the first kilometer. I passed a lot of swimmers drafting from one swimmer, passing and drafting from another in front, multiple times for most of the first loop. On the second loop I had some moments when drafting was not available, but the course was still crowded.
I have finished swimming slightly ahead of planned time and I wasn't tired at all. Front crawl only this time.

Swim: 1:17:17
My transition time included change of shorts (last minute decision to use bike instead of tri shorts).
T1: 5:42

Bike
Riding in Ontario I never experienced true mountains;

No name 8-9 km uphill starting at 30 km was difficult, but not steep, the Beast was tough, but it was much more difficult to climb on tired legs the hill to the village Fusch. I realized after that uphill that I am very poor descender. Almost everybody was passing me on this downhill. I was surprised and scared. I never had to slow on downhills in Ontario but my hands were in pain hard squeezing brakes on this downhill.
Most of the action with Tour de France like crowd happens on the Heartbreak Hill. While it is relatively short, it is steep and what was easy when I did it as a part of 10 km loop on Thursday before the race, it wasn't easy after 80 km of pedaling.
Start of the Heartbreak Hill:



It wouldn't be very difficult course if it was just the one loop; I didn't push hard on uphills as I was trying to do relatively conservative bike split, but even without pushing near the end of the climb to the Fusch I questioned myself if I will be able to ride the Heartbreak Hill after it or will I walk it?
This time on the approach to the descend ambulance on signal passed me going obviously to help somebody who crashed. I was scared and slow on this hill even more than the first time.
I was able to ride the Heartbreak Hill - spirit of the surrounding crowd was priceless - it was even easier than on the first loop knowing that cycling is almost done.

Bike: 6:00:00
T2: 7:14

Run
There is 10+ km loop to repeat 4 times.
Start of the run:

My planned pace for the run was 6:20 min/km which would be 4 hours 27 minutes marathon time. I felt great after the bike, and started way to fast 5:37, 5:41, 5:51. I didn't realize yet after 3 km that in the heat of the day it was to fast. At 5 km, waiting in line to the washroom and sweating like crazy I noticed that it is hot out there. I slowed my pace after that, to 6:20 and than after 11 km I slowed again - this time it wasn't conscious decision but rather the effect of exhaustion.
First loop (one wrist band):

I fought hard to keep 6:20 pace, but had no strength, went over 7:00 min km on km 19 had it back to 6:40 at 20, but I didn't have much left in me at this moment.
Third loop ( three wrist bands):

I was walking a lot during the 3rd loop. The sun was much lower at this point and clouds were moving in.
I returned to the rhythm of running on the 4th loop, but it wasn't fast, at times fast walkers were passing me I put all I had to run this loop continuously, and I did with exception of aid stations. I even passed a few people in the final 2-3 km with the finish so close.
Run: 5:11.16

Finish

I was glad it was over but I was proud that I accomplished it. It is a huge jump from my first triathlon no so long ago. I suffered a little bit but overall I wasn't totally exhausted.

The Ironman race is tough no doubt about it, whats more important it takes time and discipline to prepare for one and that part is much more difficult.

As for my goals to not walk on the run and to finish under 12 hours... I will do another Ironman, not next year, maybe in 2-3 years.


Total time: 12:41:36

I recovered from this race very well, much better than from my previous marathons. On Monday I went to swim in the "pool" on the river, fighting current for 20 minutes and not moving at all:


On Wednesday I went for a 6 hours mountain hike to see Aletsch glacier:

and than trips to Zermatt, Milano, Lousanne, Mountreaux... It was a great trip overall...I ate to much chocolate..




All included pictures and more

.

Good Friday 10 miler

Stats:

Gun Time:  1:17:46 Splits: 38:42 39:05

Overall: 86/290 

Age group:    26/48      

Gender group: 64/136  

Before the race:

From races - various

Who is crazy? Las Vegas Race.

It started on Saturday wit Santa Clause 5K run.
For me the most important event of the Vegas trip happened one day before the Marathon. My Dear Wife was participating in Santa Clause 5K run, in an attempt to break World Record for largest Santa gathering. 7269 Santas participated. It was great event. I am proud of my wife doing this race without a lot of training due to injuries.

Before the race with small bells provided by organizers:


Shortly after the start:


She is somewhere:




Finish:

More pictures from Santa Clause race.


Sunday. It was shortly after 5 a.m.
The elevator was full of runners, as we exited more runners from different directions headed toward exit. Race would start at 6 a.m.
Casino on the lower level of the hotel was full of players. How crazy you have to be to enjoy gambling so late at night?
On the other hand you could see the look in the eyes of players thinking how crazy you must be to go out for run so early in the morning.


It was fun. My final training before the race.
I enjoyed meeting with my virtual, known only from web forum, friends on Saturday night. I met a lot of new friends. I was able to speak to some. I am sorry I didn't have time to speak with all of you - I am sure there will be another time.
Shortie I am sorry if I was frustrated to much when we were stuck in traffic on the way to the hotel. I run to my room, my wife left me my ticket. It was 7:57. Andreas Bocielli concert was starting at 8 p.m. I run fast - about 1 mile from Luxor to MGM Concert Hall - via internal hallways. It was my final training before the race. It wouldn't be so bad if I had my running shoes I entered the Concert Hall around 8:20 - the program started with delay so I didn't miss a lot. Second part of the concert was fantastic.

Goal. My second training session.
After I set my PB at Niagara Half I wanted to go to Vegas without any time goals. A few days later when all pain was gone, and my running felt great I have decided to go for PB again. I trained hard for it.
I had to correct my plans when I contracted viral infection on Tuesday in Vegas. I needed to rest but we were doing tours to the Death Valley, Zion and Red Rocks. We went to the Canyon in the Zion Park. After half an hour of walk without jacket I realized that this Canyon doesn't get the sun, water was freezing on the walls, and my hands started to freeze also. I knew only one way to warm up. I did run to the end of the Canyon and than all the way to the start, total approximately 2 km. It was my second training session.




Race.
I started strong. All fireworks and great number of people cheering on the Strip helped a lot. I stopped coughing and I felt great. I was hopping to get a PB. Around 2nd kilometer I have spotted orange RM shirt in front of me. I moved closer and met Dwayne, we chatted for a kilometer or two. It felt great to run with another maniac. I realized that his breathing was so quiet compared to mine, but I was still aiming for PB. I didn't miss the split between the full and the half, but my breathing become much heavier. After 10th kilometer I wasn't able to hold my pace - I was drifting back. It felt like I was near moving sidewalk, with other runners using it
I though that I will be able to get on pace starting with kilometer 11, 12, 13..., but I didn't have it in me this time.

I crossed the finish line and started coughing for 5 minutes, realizing that I am not the only person doing that, there are more sick or .... crazy people



Clock Time 01:46:05
Chip Time 01:45:54
Results

Half Marathon - my running anniversary

Last year on 30 of October, after 83 km of running on treadmill for a little over a month I went for my first run outside since year 2000. I did run 5.1 km in 25 minutes. I did try to run hard and this result, although not in the race, demonstrates my running ability at that time, developed after a few years of biking mostly. So today I run Niagara Falls Half Marathon to celebrate my first year of running.

My goal for this race was to simply match McMillan prediction of 1:40, based on my 5K run of 21:31 in July. I did train hard for this event. I want to thank klewlis for pointing to Half Marathon training plan, it was my first structured program. It was really challenging but helped me to get desired result.

I visit Niagara Falls very often, especially during the summer, it is 40-50 minute drive from my home in Burlington. This race was very important to me - I promised myself if I do it right I will go just for fun in Las Vegas during my backup half, if not I will have to work hard for the next month. Race kit pickup was scheduled for Saturday or 6-7 a.m. on Sunday morning before the race. My manager and me didn't like to go there and back on Saturday, we didn't like also idea of getting up around 5 a.m. to pickup kit on Sunday. For that reason we have booked room in Sheraton on the Falls. I was watching weather forecast in the last week. It wasn't good. I took plenty of clothes, being ready for cold temperatures, rain and high speed winds. View from the Sheraton was fantastic and it helped me relax well before the race.



I woke up around 7.a.m, had light breakfast and good warmout. We were in our hotel 24 km from the start line, but we made it to the drop off area, 2 km from the start, just 10 minutes before the start. I didn't have time for planned 3 km slow running warmout, I made fast run to the start, and heard Canadian anthem before I have reached start area. I made quick washroom or 'bushroom' stop and I joined the HM crowd in the last moment, coincidentally near the 1:40 pacing bunny. I didn't even know that there will be pace bunny for HM. It was good luck as I found out later. And here it starts. I made good decision dressing, I had t-shirt and light wind jacket, any sings of predicted rain vanished and the sun was shining nicely. Wind wasn't very strong initially.



My pace to reach my goal of 1:40 should be steady 4:43. I decided long before the race to run negative splits. My plan was to run 4:44-4:45 for first 10 km and then go for 4:41-4:42 or better :). That was just a plan, but early on I decided to keep with pace bunny for a moment. I wasn't sure how he will run, he had 10:1 marked on one ear. I though that it was 10 minutes run 1 minute walk, but 15 minutes into the race and he didn't make any walking breakes. I figured out that it must be 10 km run and 1 km walk, because his first km splits were 4:38 and 4:40, and my thinking was that he runs faster now to save time for the walk breake, so I decided to slow down and stick to my original plan. But around 4 km in sudden burst of excitement I charged ahead of bunny, I don't know what I was thinking, but I liked the extra seconds in a bank for unexpected ahead. I kept zipping and unzipping my jacket as the wind intensity begun to increase. I remembered to take liquids at almost every station.



I felt great and was holding myself to not repeat mistake of the past in running to fast early in the race. Around 10 km my right hip started to bother me, last time I had hip problem was in August near 20 km of the long run. It scared me somehow to feel it that early. Around 11 km I knew that negative splits will not happen, and I was happy to run 4:44 pace. I try to stay positive remembering from somebody's signature 'Pain is temporary, glory is for ever'. I didn't want any glory just to finish the race. I kept drinking water and Gatorade, I also had my own liquids as well. I needed it twice when people in front of me mishandled the pickup and I wouldn't be able to get liquid without stopping, so I used my own.

It wasn't good around 16 km, I kept with some people in front of me but some went faster ahead. Wind was getting stronger and my pace went up to 4:47. The wind become really strong and in the middle of 17 km my pace was about 5:05. I struggled and started to question my ability to set correct goal for the race. My hip didn't bother me any more than the bottom of my feet hitting small rock on the bottom of my shoe with every step. I was sorry for myself I wanted just to finish. How stupid can I be to set such unrealistic goal I should aim for 1:45 in my first race and I would be happy.

I somehow managed to get my pace to 4:47 in that 17th kilometer and it didn't look like I was going to run any faster for the next 4 km, I was ready to give up my goal of 1:40. And than the 1:40 pace bunny, whom I left around 4th km and forgot that he exist passed me and shouted 'just 20 more minutes'. It give me suddenly extra burst of energy. He went 50 meters ahead of me, but I was able to be close for the rest of the race reaching pace 4:38, and 4:39 on two of last 4 km. 20 meters before the finish I rejoined the pacing bunny to thank him for helping me reach my goal - He didn't hear, he just run to be at exactly 1:40 at the finish line. My time 1:40:05 (Chip time: 1:39:55). I am so happy.

I have to thank my manager... Stop. I don't have a manager but I have very supportive wife - she is my manager, driver, trainer and everyday confidant, she isn't a runner but she runs sometimes harder than me, she run to make photos at the start line and she run hard to reach the finish area to take the finish line photos, this time she couldn't make it on time to the finish. Even if she would make it she would not have a medal waiting at the finish. I love her for that. Thank You.



I have planned goals for this year early in 2007. I wanted to run 5 K below 22 minutes, 10K below 50 minutes and 1/2 marathon below 2 hours. I have reached my 5K goal in July and readjusted my goals, for 10K below 45 minutes, and HM below 1:40, based on McMillan calculator.

It was good running season. I achieved all my goals, learning a lot about running. The one goal I didn't achieve was my dream goal to go below 20 minutes in 5K. I might try it next year :-)

Results

Time 1:40:05.8
Chip time 1:39:55.6
My GPS time (21.2km) 1:39:57
Place 166/1514
Category Place(Man 45-49) 21/111

More pictures:

Niagara Falls Marathon

Triathlon - last in this season

In the end of June I finished my first Sprint Triathlon. I fell in love with this event immediately. My plan is to finish the Olympic Distance Triathlon ( Swim 1500m, Bike 40km, Run 10km ) next year and the Ironman ( Swim 3800m, Bike 180km, Run 42km ) within 5 years. My goal for both events is to finish within the first half of age group and all competitors.
This was my final test before my next year Olympic Distance Triathlon. I wasn't sure how good it would go, but I knew that it will give me good assessment of my training methods and performance predictions. Here are details:

Sprint Triathlon:
Swim 750m, Bike 30km, Run 7km

Goal: 1:50:00 (swim 16, bike 55, run 34, T1 3, T2 2)
to be in the first half both total and age group.

Result: 1:49:11
144/483 (much better than goal)
17/54 (in the first 1/3, much better than age group goal)

swim 16:41 171/483 21/54 - in the first half both total and age
bike 53:39 96/483 11/54 - in the first 1/4 total and age group
run 34:01 191/483 20/54 - in the first half both total and age
T1 2:53
T2 1:58

I am so happy today. I have achieved my goal of 1:50:00. This was my second triathlon and my performance improved since the last one. It isn't easy to compare both, but my placement, my cycling and running speed was much better, and my transition times are finally comparable to others.

There are two disappointments: first my swimming time didn't improve at all, despite the hard training and the fact that I reversed the proportions of breaststroke to front crawl from 80/20 to 20/80. I will have to work hard to improve my open water swimming. My second disappointment is with my running performance. I have hit my target time exactly as planned, but around 2 km to go I was passed by one runner from my age group, I was able to keep him within 20-30 meters, until another runner from my age group passed me, he quickly joined the other and they were racing to the finish, I was unable to force myself to increase my speed, although my pace wasn't really max out and I knew that I could do much better, to reach at least my training pace. There was something holding me back. I have to figure out how to force myself to have stronger finish. In the last 10 meters I was passed by another runner from my age group. So in the last 2 km I lost 3 positions, but I wasn't tired and at the finish line I felt that I could run another 7 km.

Results

My next race:
Niagara Falls Half Marathon - 28 of October 2007

10K in Mississauga - better than expected

Short:
My predicted time, based on the 5K was 46:30. I would be happy with anything below 46:00.
My time 44:58 (chip time 44:53). My Garmin GPS time 44:57, showing 10.05 km.
From race profile it seemed before the race like it was a downhill race, my feeling during the race was that it was quite a hilly course.


Longer:
I am a beginner, this was my first 10K race. I did plan to run negative splits 23:30-22:30. But I also didn't want to look at my watch for my first few kilometers. I was scared when I have seen my time after 1 km in a 5K race in Waterloo just a few weeks earlier - I was running far to fast, couldn't help it and slowed down worrying that I will not be able to finish that race running but will have to walk.

Similar story today. This time after 500 hundred meters I have picked up a guy, who looked old and wise, at least from behind, he was in my age group as I discovered after the race, and I decided to race him ( he didn't know it, so it was more like I have followed him) for as long as possible. Around the 3rd kilometer the distance between me and my opponent started to increase. I begun to look for another person to race with or to follow, from the fifth kilometer it seemed like all racers in front of me started to drift forward, I also noticed more people - fast like rockets - passing by me to the front. I checked my time - way ahead of my plan - scared again, I think more than in Waterloo - decided to slow down or didn't have will power or experience to keep the fast pace. My 7th kilometer was painfully slow, I was able to pick up the pace on the 8th km, the 9th was again very slow as I was able to see the finish line across the water and it seemed so far away. I was able to increase my speed on the last kilometer. My first 5K - 21min, my last 5K - 24min.

Finish in less that 45 minutes, 4th in my age category, 86th of 1124 runners, much better than my expectations, although for sure overall it was downhill course, especially in the first part. The biggest problem I had during the race was on uphills - I was losing a lot on them. Learning to run hills will be my priority in my preparations for my Half Marathon race.

results
photos