Ironman Race Reports
Ironman Hawaii: Debbie Potts
This year my plan was to “PR” in Kona as I was out last year with foot surgery/fracture and 2008 decided not to take a slot . I had a bike accident (rain) six week before IM in 2004 but continue to do the race with a fractured ulna. I qualified again in 2005 but only to have my shoulder labrum torn 80% (from the 2004 bike accident) in September before IM race again so I had to watch instead (in tears). So now we are here in 2010 and ready to be in the best shape of my life! UNTIL I was at the IDEA Fitness Convention the first week of August and injury my right hip internal hip rotators from too many plyometrics with my bad foot. The result was limited quality running two months before 2010 Ironman championships, loss of speed and a lot of compensating with my left leg. I was now a little worried about my 2010 Ironman run split but I started to heal two weeks before the race and was okay but slower. Active Release Technique (ART) really helped my legs and resting my hip muscles/tendons for six weeks helped! Kona 2010 was my 5th time getting a slot for Ironman but only third time racing….actually first time “Racing” and not just “participating”.
RACE DAY 2010:
I woke up at 4 a.m., ate oatmeal and toast with jam. We left the condo at 4:30 a.m. for the race. We arrived early which was great as there was no line up for body marking! I went to the transition area and set up my bike bottles plus tires. I completed my pre-race set up by 5:10 a.m..! Now time to relax, stretch, yoga and clear my head. I rehearsed my race and focus on “believing it is possible”. I did have cherry (caffeine shot) Cliff Blox 90 minutes before the race and my E-caps pills one hour before the race plus one bottle of diluted Perform drink.
After the pros went off at 6:30 a.m., I waited ten more minutes before entering the water. I did my active warm up (Neuromuscular drills) while watching everyone merge into the ocean. I felt ready and calm so I entered in the swim start with about 15 minutes until gun time. I decided to start on the far right on the buoy side as that side worked so well for me in Ironman Canada this year (PR 1:04). The swim start by the pier was getting crowded and I started to wonder if I made the right decision. No. The gun went off and I made my way with everyone else. The swim was crowded and clustered for a long way especially by each buoy. The kayakers stayed on the inside of the buoy so we were not able to go on the inside of the buoy line as they allowed in Ironman Canada. I kept finding packs of feet to chase and then tried to swim stronger to get to the next pack. I used my swim tip from Kimberly Lorton to swim as if I was climbing a rope and keeping my elbow more flexed to add more lat power. I felt strong, good rhythm and passing people plus there were so many people around me. I picked up the pace with about half mile to go and ran through the transition area.
Lessons learned and what to change?
I need to get more private swim lessons and videotaped. I have been working on my swimming for years and should be faster with my body type. At the race, I forgot to ask my coaches where I should start as previous IMH I started on the far left vs. far right. I was clobbered and caught more than usual this time in Kona. I for sure was ready for a sub 1hr10 – 1hr05 swim split.
T1:
The volunteers did not get my bag so I had to go back and grab my bag, run to the changing tents and run around the pier to my bike. My bike race was pretty empty when I arrived so I was a little concerned as my swim time must have been slower than I thought! I got on my bike at 1:17 so I will really upset as I was hoping I was under 1:10 at the bike start. Time to breath and let go of the swim.
Bike:
I was ready to race the bike. My swim was off at least five minutes so I needed to catch every female on the bike! I was excited to battle the bike course, the wind and the heat. I kept my heart rate around 150 bpm for the bike (and run). I don’t have a power meter (maybe next year?) and my cadence was not working on my bike. I know how to keep the RPM’s up and tried to pass as many people as possible without working too hard. My fuel plan on the bike was to drink Infinit MA blend as I had three bottles on my bike (3 scoops) and one in the aero bottle. I would refill the aero bottle with Infinit and toss the empty bottles. I also brought gel blox (Cliff blox margarita with sodium and cherry with caffeine) to eat each hour. My Hammer/E-caps pills were in five little bags to have each hour (endurolytes, anti-fatigue and race caps).
My fuel plan, as usual, did not stay well in my stomach while racing. I always have a hard time retaining fluids so I had to back off on drinking and tried more cold water from the aid stations. I am aware of when it is best to “get rid” of excess fluids in my bloated belly and when to back off taking in food or pills!
The bike was fast heading out to Hawi as I was on a mission to make up for my poor swim time and pass as many people as possible within my goal heart rate range. The wind picked up on the second half of the road to Hawi but after training on the course the Sunday prior to the race, I was ready for any side winds! The hills were harder heading out to Hawi with the side winds but I kept my pace and not letting people pass me and get away (females!). I could see all the other riders ahead of me on the return from Hawi. There was a lot of strong females far ahead of me so I knew I didn’t have a chance of catching them so I decided to pick people to catch that were not as ahead.
The turn-around arrived thankfully as did the side winds. I didn’t pick up my two bottles of Infinit in my special needs bag and focused on hitting the pace a little harder back to Kona. I worked hard with the downhill from Hawi with the side winds and kept my confidence. The Queen K arrive quickly and I was ready to ride strong back all the way into town.
My goal bike split was anything faster than 5:29 (I always get 5:30 split on the past few Ironman races), so I watched my time and tried to keep my pace up with a 150 heart rate. The wind was in places but not too bad and the heat didn’t bother me at all. I actually never felt overheated all day.
Kona was ahead and I flew into town as fast as I could to beat 5:30 split. My clock said 5:28:30 something so I was excited to make a new PR but then I found out later my time was 5:29… close.
T2:
I jumped off my bike and left my bike shoes clipped in. The transition to the run bags and changing area was quick but the run all around the pier to get there was not so quick! I was happy I took my bike shoes off as we had to run a long way to our bags. I did decide to wear my compression socks during the run as my calves get tight.
Run!
I am always happy to get to the run as we are near the finish line…even though we have 26.2 miles to go! I love the 10 miles in town (out and back) with all the support along Alhii drive as well as seeing the other participants on the way back. My run pace was slow to start but I figured I would start easy then build my pace. I hurt my hip August 6th and just finally healed (tendonitis) the last two weeks so my running was not as strong as planned. I noticed my belly was bloated so I decided I should probably take a quick potty pit stop and then I felt better (I never need to pee on the bike!). In hot races, I found I do best when i run with a water bottle so I can fill up with Powerbar drink and ice if I am hot. My pace was slower than planned, especially once I climbed up the hill to the Queen K. I realized my energy levels were probably low as I didn’t consume many calories on the bike so I started grabbing a cup of the magic drink at each aid station on the Queen K… Cola! Amazing how quickly the energy hits the body! I also found my trick to keep building the pace is to run to each aid station (1 mile x 26) then quick walk through the aid station to consume water, cola and 2 cups of orange drink into my bottle (plus ice if hot). The distance from Kona along the Queen K to the Energy Lab felt like 20 miles… going and going and going. Once we hit the Energy Lab then I felt energy of reaching the finish line!
My pace was picking up after the turnaround from the Energy Lab… after the hill climb out! Six more miles to go along the Queen K and to the finish line! My method of running as fast as I could to each aid station then walk through the station worked as I kept the same pace as other participants who kept trying to run and even past some of the people. I hit the top of the hill with less than 2 miles to go… I had no idea what my total time was for the day but only my run split. I really want to break my last 2007 run split of 3:42 but didn’t have the running legs as planned (with two months of limited running instead of peaking!). I ran as fast as I could down the hill and around the corner to hit the last exciting memorable favorite mile to the finish line on Alhii drive.
The finish line to Ironman Hawaii is like no other race… it is the best feeling and accomplishment of any race I have completed. The Ironman Finish line makes the day always worth the challenge! I ran as fast as I could to the finish line (after throwing my water bottle to Neal with 1.5 mile to go!) and then saw the clock 10:34:20 … plus a local Seattle Triathlete Paul Hurt crossing right in front of me! So thrilling! I had no idea I would break our goal (Neal’s predicted time for me) of 10:35 for the day! Neal created a poster board in our condo “10:35… Believe it is possible! Power! Fast! Strong!” that was visible all week long!
Finish time of 10:34:20. I crossed the finish line (thrilled!) and had to do 13 pushups for my 13th Ironman finish! I started doing one push up for every Ironman I completed in 2001! I heard the Ironman Live taped my finish then push-ups… I need to find the footage!
Post finish line:
I always have to keep walking after the race is over and not drink anything! I try to drink any liquids then I get sick… it happened as usual! Neal greeted me at the family meeting area with a huge hug and my bottle of Ginger ale! I just wanted to jump into the ocean so we picked my finisher bags then I floated into the ocean! My feet started to cramp up on bike (right foot pedal = new shoes needed) then the last part of the run (right foot- bunion related foot cramp). After I crossed the finish line, I just wanted “ART” (active release technique) on my calves and feet! I suppose my lack of running miles the last two months caused more muscle fatigue in my lower legs. I stretched on the grass and rested on my back for about an hour before we left the transition area. I was finally able to eat food around 8:30 p.m.! My body was needing good nutrition (Lava Java fruit smoothie and plain chicken pizza). My legs were more tired than i can remember after a race but I was happy about my day.
Next day: I wish I could have had a faster swim split as IMC swim (1:04) was so exciting but different in the ocean. I wish I could do a sub 5:20 bike split as I know I could do it! My run should be a 3:30 split if I was injury free as I did 3:12 in 2009 Boston Marathon and 3:17 in 2010 Boston Marathon. My running has just been off this past two months but I should be happy I am “healed” and can run again!!!!
Lessons learned and what to change?
Staying in a condo in Mauna Lani and training on the course for Honu 70.3 last June, as well as staying at the Four Seasons last October, really boosted my confidence on the Ironman bike course. I knew the road and markers along the way!
How do I do a 5h15 bike? I feel that I am strong enough rider but do I need to train harder on my training rides? Use power meter? Train with a higher aerobic heart rate? I bike most of my weekday rides as well as the majority of my long rides solo so I probably need to work harder and ride with my heart rate higher. Do I need to be lighter? Lose weight but not to lose power.
Nutrition? How to keep fluids/calories in the body? I need to wait on consuming any calories until about 45 minutes into the bike race as my stomach or heart rate needs to settle into the bike ride and race.
LOVE having the MAO Elite Team on the course and meeting them this year! Facebook has been a great way to meet the team mates and share training as well as race experience! Everyone is wonderful!