Monday, May 8, 2017
Saint George and I have a very long history. In 2010 I completed my first Ironman there. At the time the run course was clearly one of the most challenging in Ironman history. Of course, for an Ironman it was two loops. I never forget getting to the base of the first major climb on the run course and realizing that there was no way that I was going to run up that hill or many of the hills. Interestingly in 2012, when the run course changed to be in the city with very little climbing, I ended up running my best Ironman run from a time perspective. Two years ago I decided to do the 70.3 and unfortunately as I put on my running shoes my low back went into a severe spasm, which clearly and quickly made it very easy to see that I was not going to run up any hills. That run became a huge slog, and in fact, I ultimately decided that that was the end of my St. George racing days. Fast-forward two years and finding myself in excellent running shape I decided a couple of months ago to take one more shot at the St. George run course. My goal from the very beginning was to run the run course and not walk. Two weeks before the race I had some spasming in my left low back which ultimately turned out to be related to some sacroiliac joint issues. The pain came and went as did the spasms, and as I got closer to race day I knew that I would be OK, albeit I would probably have some discomfort. This wasn't that new for me, as I've had similar situations prior to Ironman races, in particular Chattanooga in 2014 when I had one of my best Ironman races. I arrived in St. George two days before the race and registered. The day before the race my back was feeling reasonably well, but I suffered from some gastrointestinal distress. I'm not sure whether it was something I had eaten or whether I had a short term bug but suffice it to say my system was pretty well cleaned out, although it also felt a little raw. I was a little concerned as to how this would affect me nutritionally during the race, but I wasn't that concerned knowing that I would be sticking only to liquid nutrition and that my caloric needs were not as great as they used to be with my new lower carbohydrate diet. With that said on race morning I actually had the opposite problem, whereas normally I have no trouble getting cleaned out prior to starting the race, I was having difficulty on race morning. This led to a few trips to the Porta potty that were not successful but one last trip about a half an hour prior to the start of the race at least had me feeling like I would be OK. I had put on my new HUUB wetsuit, which I've been concerned was a little too tight. I made sure there were no tight spots on the wetsuit but I did notice that my shoulders were pulled a little bit forward in this new wetsuit. That said it was going to be what it was going to be and I'd already decided to swim easy, bike easy, run easy until it got hard, and that was my race plan. Before I knew it it was time to get in the water and as I swam to the starting point I felt reasonably comfortable in my new wetsuit. However, I did not feel like I could swim hard and feel comfortable. With that in mind as the gun sounded I just tried to get into a rhythm. And because of this discomfort, I realized I absolutely did not want to get in the mix of thrashing arms and generally try to stay clear of the masses. I believe that this ultimately led me to some zigzagging on the swim course, which my Garmin ultimately showed that I swim nearly 2200 yards. That probably is what accounted for a swim time at 41 minutes, easily the slowest swim time I've ever had for a half Ironman. With that said I did not use up any matches on this swim and felt fine coming out of the water. I quickly got to my bike, sat down to put on my helmet, I unracked my bike and got out of transition in a relatively quick time. I got on my bike and just started pedaling easily, looked down at my heart rate and I had one focus for my bike ride which was to keep my heart rate under 145. It was already a little windy by the time the bike started probably with winds around 10 miles an hour sometimes the winds were in front and sometimes the winds were behind. I endeavored to stay in my aero position as much as possible. I had forgotten how many climbs there were on this bike course The St. George 70.3 bike course does not really have rollers, it has climes and descents. Again, my goal was to stay very comfortable on the bike and to not burn any matches prior to the run. As is very common for me I did get passed by some people going uphill and rarely got passed going downhill. I did get passed by more cyclists on the flats than usual but once again I was trying not to expend excess energy. I had very little trouble staying in the moment during the bike on what is easily one of the most beautiful bike courses around. I never really felt tired while occasionally my quads felt a little burn but marginally so. I finally reached the snow canyon climb on which there might of been a tailwind but to which I just focused on spinning as I went up the climb and not pushing too hard, while staying comfortable. As I got to the top of the climb I changed to my large chain ring and dropped my chain. I actually ended up unclipping briefly while changing into my lower chain ring briefly and then back into the higher one and somehow managed to get the chain back on without having to get off my bike. Now it was time to do the final 10 miles back into St. George but it was also time for the winds to pick up to 20 to 30 miles an hour with Crosswinds making the descent much more challenging and much less relaxing. In fact I don't believe anyone passed me on the last 10 miles of the bike ride and I passed a number of people. That said I had to be careful in the Crosswinds and the headwinds clearly scrubbed some time that probably ended up leading to a slower bike time than I had expected. Of note I came out of the water 41st in my age group and my bike time was the 43rd fastest time in the age group. So, I came off the bike probably around 40th or so in my age group. I did a flying dismount and as I started walking with my bike into transition I noticed that my back felt a little stiff, so I did try to run a little bit to the bike rack just loosen up. I racked my bike sat down put on my socks and my shoes my hat and my race belt and ran out of transition, realizing that I left on my Aero gloves on my hands. I briefly thought about turning around and leaving them but that didn't make any sense so I realized that I would just run with them on, which actually turned out to be a good idea. As soon as I got out of the transition I saw some Porta potty's and realize that I had a full bladder, So I stopped. This took at least a minute, perhaps a little longer, which added to my runtime for my 1st mile. As I started to run my low back was feeling a little stiff, But fortunately there was no spasm of the sort that I had two years ago. I just endeavored to get into a consistent run form. I did not worry about running too hard and fast but to start running. The first 2 miles are very gradual uppill and my pace was close to 10 minute mile pace. I grabbed some water at the aide stations as well as some Gatorade some ice and a little bit of Coke as I walked through the aide stations very briefly. Mentally, I felt reasonably good physically I did feel somewhat tired but I found myself able to maintain a consistent run effort. When I hit the 8% climb I found myself able to run up the climb which I've never done in three previous attempts on this run course. That was clearly a confidence booster, and quickly became my pattern on the run course. The St. George run course is all up or down and the uphill never felt like a problem and the down hills were fine as well. Also, the 20 to 30 mile an hour winds continued during the run course sometimes at my back and sometimes in my face. I never let this bother me and occasionally tried, when possible, to get behind another runner in order to draft. Unfortunately this was very uncommon primarily because I was passing so many people running consistently. Turns out that I probably passed over 250 runners during the run part of the race. But heat started to pick up during the run and probably got to 90° although this never really either bothered me. I did put ice in my jersey at most aide stations and occasionally was able to put ice in my hands which actually was much easier with my aero gloves on, note to self for Ironman Boulder". My nutrition on the run course was primarily Coke and occasional Redbull and some water. I didn't worry about drinking too much as for a race of this length I wasn't overly concerned about me becoming too dehydrated. After 9 miles I even stopped walking at the aide stations and just ran the rest of the way my pace settling in at approximately 8:30 per mile pace. I was breathing hard and my heart rate probably rarely went above 150 or 155. Ironically I felt like I only had one gear that I was running in the entire time although I was very comfortable in that gear. I was never really able to pick it up more than that but I also never felt like I needed to drop down a notch at all either. My final run time was two hours and five minutes included my Porta potty stop and so my average running pace was under 9:30/mile. This turned out to be the 15th fastest run time in my age group. I ended up passing at least 15 people in my AG to finish 25th out of 117, and 750th overall out of 2000 people.