Less Yields More.
Hi Michael,
I can't wait, so here's the news: 10:48!!!! Unbelieveable!!!
While I know it's difficult to compare races, that's over an HOUR and
24 minutes faster than last year!! It also landed me 10th in my age
group and 62nd overall!!
The fully categorized results are not up yet, so here's some of the
gory details. I'll just try to give you some of the thoughts I had on
my preparation and each of the legs of the race.
As I have mentioned in other race reports, because my wife also
trained with you and did the IM race (and is very happy with her
results) and because of my business, I have spent less time training
this year (perhaps 13 hours per week during the very heaviest volume
when I was doing long bike rides and long runs on the same weekends
and about 9 hours per week otherwise). However, I really felt
confident in my preparedness thanks to the methodology which you
offer, of overall shorter, but more focused bike and run training. I
pretty much hit all of the hard rides on the COMPUTRAINER (usually
45-60 minutes total, two-three times a week) and the long weekend
rides (of which there were about 5-6 in excess of 50 miles including 1
one hundred miler). I also did all of the runs (3-4 per week, with 4
runs in excess of 15 miles and none over 18.5mi). I did skip some of
the optional or easy runs. I continued to swim about twice a week, as
I did last year.
The weather at the race was hotter, windier and more humid than
last year, so my expectations were adjusted downward a bit. I thought
if I could beat last year's 12:12:xx I'd be happy, but if I could go
under 11 hours, I'd be extremely pleased. I was also open to the idea
that if I had the race of my life, I may be able to go deep into the
11's - say 11:35 or so. These were my pre-race thoughts, be open to
anything, even a very fast time and, as you suggested, above all,
enjoy the race.
The swim went very well. The water level was way down in the
lake, so the start, which is usually in about chest deep water, was in
ankle deep water. This allowed us to run about 30 more yards than
last year on the way in and out of the water. That accounts for part
of my time reduction, but just a couple of minutes. I adopted your
suggestion of going sort of hard on the first 1500m and I ended up
just keeping that pace through the entire swim. I got kicked hard in
the mouth (again - that's 2 races in a row) and still have a cut lip.
Luckily, my experience at Pigman earlier this year, and your tip - to
think of it as an accidental bump from a friend, helped me to pretty
much keep going without missing a stroke. My swim time was 1:04:XX.
Happy and ahead of my pace.
The bike course is a large, 1-lap, figure eight shaped course with
the first 40 miles being quite hilly and the rest being substantially
flat with a few smaller hills in the last 10 or so miles. My plan was
to just get my legs under me through about the first 25 miles, where
the biggest hills live, and then get on a good strong tempo for the
remainder of the race. I knew the last 25 miles would be pretty much
straight into the wind, so I wanted to be well hydrated and have a
head start on my target pace (which was about 18 mph) going into that
stretch. To meet my target pace, I thought I should be looking at my
computer during flat, wind-neutral portions and seeing 19 mph or so.
So, I started.
I adopted the mantra which you suggested "As the race grows longer,
I grow stronger". That soon turned into "I can't believe this! I can
NOT %&*#ing believe this!!" as I kept looking at my computer seeing
21-22.5 mph on the flat wind-neutral terrain. At first, I thought my
heart rate must be at AT (for me low to mid 160's) but I was just too
excited to notice my hard effort. I checked my hr monitor - 138. No,
can't be, re-checked - 139. An hour later - 140. Half hour after
that - 139. My average speed after about 85 miles was 19.8 mph and
ended up at 19.6 mph for a split time of 5:43, bettering my last
year's time by 37 minutes.
On the jog into the transition area after the bike, I was happily
surprised that my legs felt fresh! The run course starts with 5 miles
of hilly terrain (with two quite steep hills) and then 3 flat laps
around a lake that's 7 miles in circumference. My plan was to run the
first half marathon, walking the aid stations, at about 8 minute pace
(walking up the two large hills at the beginning), and then to hang on
(walk/run) for the last half marathon to end up at about a 9:15 pace.
At 13 miles, I had done almost exactly what I planned and was about 4
sec/mile ahead of pace (about 7:56/mi pace). I was simply overjoyed
to find that I could keep the pace up, and was still at about an
8:08/mi pace at 16 miles. I then started to lengthen my walking
through the aid stations to 40 yards, then 50 yards, then 100 yards
... you get the picture. I finished the marathon with a split of 3:46
and an 8:39/mi pace, bettering last year's time by 26 minutes.
By the time I crossed the finish line, the fact that I would break
11 hours was not a surprise, but I am still astonished by it!
I'm not sure how to tell you the great value I place on your
training techniques and coaching. I am confident that it was these
things that allowed me to perform at this level, especially on such
little time. I can also say that since I got back yesterday evening,
I have spoken to two of my training buddies, one of whom was a pro
triathlete a couple of years ago. Both of them will likely be giving
you a call in the near future!! I hope you can handle the extra
business!!
recap: swim 1:04, bike 5:43, run 3:46, T1+T2 about 14:30
Total time:10:48:36
(and think what I could do with reasonable transition times)
Thank You!!
Joe Kelly
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