Pigman 2011 race report: Coach's version

Pigman Race Report—Coach’s Version
(cuz I don’t think I pay anyone enough to read the mental ramble in my other race report)

Pre-race week: physically tired but mentally great. This is a bad combination, leads to delusions of PR’s and fast times. Pre-race goals: swim PR to reflect recent improvements in my swimming, steady bike that sets up a good run, a run PR to reflect run improvements. I’d like to see a 5:40-ish time. And I’d like to address the demons from Cutting Edge (CE) in June.
Race morning: slept well, had a good breakfast, no pre-race anxiety or worry. In fact, I was so calm that I was sure I was missing something. Weather: sunny, no wind, 80-83F peak.
Swim: 77F, water was a sheet of glass. Full wetsuit. Clockwise triangle swim. Short out to first buoy obscured by the sun, long backstretch, then short into finish arch with sun to the right. Couldn’t see the first buoy until I got pretty close to it and kept swimming right into the triangle. Had form problem early on, but identified issue and corrected—I was wearing my arms out moving the water and not moving me. Settled into good rhythm in the long backstretch, but kept swimming to the right ever so slightly and had trouble seeing the turn buoy (it was a faded orange color against dark trees). Got terribly distracted on the inbound to the finish arch. This has happened before—maybe I start thinking about getting out of the water, or start thinking about the bike, and instead of keeping my rhythm I lose it all and this last stretch takes forever!

Swim summary: 46:24 23/27 in AG. 108/139 OA.

1. Might have improved speed but lost it to being off course?
2. Saw improvements in how long I could swim without stopping to sight, and how I reacted to swimmers bumping into me. Last year it seemed I was always stopping in my swims..
3. Need to straighten out the swim, I swim to the right in the pool too so this can be worked on there.
4. Need to stay focused in last few 100 meters and not forget that I’m still in the swim portion.

T1: 3:37 While the swim time was disappointing, I was happy that I wasn’t dizzy upon getting out of the water. I took my time getting the wetsuit off, I often pull too hard on my legs and cramp them or I hurry and just get all jumbled up. But it took too long, could be improved. After the wetsuit, buzzed along pretty quick. Didn’t leave shoes on bike.

Bike: Bike started off great, but did 20mph in first hour and purposefully dialed back the speed at that point. One of my goals was to keep a higher cadence, I did this by selecting one easier gear than I would normally select on each hill or flat. Realized after 15 miles that there was no wind at all, just the wind created by me moving, so I dismissed all thoughts of a tailwind. Did much better this time not worrying about the athletes around me, I had a few moments of get ‘em but it was very controlled this time. No girls passed me, just guys and some of them were damned fast! Around mile 23 my mind fuzzed—started thinking really fast, confused, lost track of time, lost some control. I ate a gel and felt better within minutes. Hit the turn around right on schedule—1:25. Return trip felt great, but there were less riders around me that before and that slowed me a bit. I was still passing people but had less sense of my pace. Miles 45-55 were a bit of a mess, I don’t remember them all that clearly in part because I was getting negative. Realized around mile 47 that I didn’t want to run, I just wanted to quit. Another gel helped. Miles 50-55 I think I really slowed down? Just wasn’t focused. Was I thinking about the run? Don’t think so, but it was part of the distraction. Did I achieve my goal of a steady ride? Not sure. Honestly thought I was going to have a 2:50-ish ride but upon seeing results after the race I found I had a 2:56. Where did that time go?

Bike summary: 2:56 13/27 in AG. 56/139 OA. 19.1 mph

1. Nutrition: 500 Infinit calories, two gels, Lara bar, 3/4ths powerbar = ~1050 calories. Also another bottle of water. Nutrition was either low or uneven given my mental status changes.
2. My feet never hurt! Earlier this year I was having some toe issues, they seem to be gone with improved riding form.
3. Leg muscles were tired, and had some not-cramping somewhat painful leg feelings. Like the muscles had just done this ride yesterday and were whining for some rest. I was aware of my quad muscles in a somewhat painful sort of way.

T2: 2:47 Left my shoes on the bike but didn’t get a smooth rolling dismount due to congestion at the line. Immediately felt some pain in right thigh where saddle contacts—felt this during ride—one of the tendons or muscles (not skin). I jogged to rack anyway and had a smooth T2 with a biobreak.

Run: Unlike CE, the run started off great. At CE I knew within first mile that something was off. Here I took off clean and strong. Up the hills, round the corner to the highway, down the big hill, and to the flats. The run was visually boring and it let my mind wander. Glances at the Garmin showed a little too fast in the first mile (8:19 slow down) and a better pace later (8:30-8:45’s) out to mile 6. Took ice at aid stations and some water, and a gel round mile 2 that really improved my mood. Turn around at 6.55 miles and 58 mins was depressing, I was hoping for 55 mins, but reminded myself that a negative split was a better goal. Did great until mile 7, at which point I started to lose interest. My heart rate was high, I’d slow a bit to let it fall but it wouldn’t. Another gel, more water, and I realized I had an insatiable thirst. It’s not a dehydration thirst, it’s a “want something really cold thirst” so I kept eating ice. At one point I hated ice. Form just disappeared around mile 10. Mood continued to decrease as time went on. The hill from mile 10.5 to 11 was a mess, but I was determined to not walk! Last mile was just hell, started wondering why I enjoyed this so much.

Run summary: 2:02 14/27 in AG. 47/139 OA. 9:20 min/mile
-Feet started to hurt a little at mile 3-4, but then went away. At CE the pain stopped me, so either my run form and/or minimalist shoe running is paying off.
-As in bike, I think nutrition was uneven based on up/down mood swings.
-Really hated parts of this run. Mood really tanked.
-Water only (hate HEED for running) and only 2 gels. More might have helped.
-Outbound didn’t feel fast, so I don’t know if I went out too fast? Or just got tired? Or overheated?

Overall summary: 5:50:56 13/27 in AG. 58/139 OA

1. Disappointed that I missed PR times for swim and bike, but this is offset by the fact that both saw improvements from CE.
2. Think my nutrition needs more work, will look into another energy source this week.
3. My swim is a huge weakness. Bottom third in terms of swim placement, but top third in bike and run. Merely upping to a top third swim average meant in this race a 38 min swim (8 mins faster!?) which is a LOT of time. I know this isn’t the right way to look at this…but I can’t help it.
4. I came into this race tired. That didn’t help any. I tired out way too quickly.
5. I’m glad I didn’t qualify for Worlds. I would have been so burned out come November.
6. Didn’t race with heart rate since I didn’t have it in training. But I hope to for Savageman.
7. There’s a local Olympic/half race coming up in two weeks and I already want to race it. While that sounds like I’m excited to get back out there, I need to distinguish between being excited and looking for some redemption.
8. How did this race compare to others? This was my 6th half, and the time is pretty much the same as all the others. I still think Kansas 70.3 in 2010 was my best half, not in terms of time but in terms of effort, mental energy, and feelings. I need to start thinking—what do I need to do to build on this. -I had many moments of “what would Coach say to me right now” and it helped to have that strategy in place.
9. Next race is Savageman. I want to have goals in place by end of week. Already thinking about what I’m hoping for.