Ironman USA 2007 Lake Placid, New York 7am, July 22, 2007 ===================== Intro ----- The first question that I anyone who does an Ironman is, why?, so I might as well start this race report with answering that question. Why would I want to do this? Having started life with congenital heart defects, challenging myself and my body, has become my competitive outlet. I learned preatty quickly when I first started running in 1998 that God had definitely NOT made me fast, but that I had the temperment and ability and desire to go long, so a marathon soon happened in 1999, and I have done 7 more since. I did my first triathlon in 2000 at the Muskoka sprint, and at that time I wasn't sure about triathlon. To quote my race report: "The swim, with the wetsuite and all, was a hassle ... I am not sure I want to do more triathlons." But I had watched the Ironman on TV, and knew that I wanted to attempt one, so in 2004, under Jane Armstrong's coaching guidance, I started working towards that goal. I had early setbacks: a bike crash at the 2004 Early Bird Tri broke my collar bone and ended my season just as it started, and then a broken knee-cap in February 2005, which I was able to come back from and complete three Sprint Tri's that summer. Then last year I successfully completed the Canadian Half Iron and I'd registered for IMUSA 2007, so my Ironman journey was about to begin. My training started in November, establishing a routine and starting to get myself used to the 9+ workouts per week needed to properly train for an Ironman. My training started in earnest at the end of January when Jane started prescribing my workouts, and my long runs and long bike rides (well, at that time, spins) started increasing beyond 1hr. I had a setback with my running in February with my right knee/IT-band issues, but after a week off, and gently returning to running, Jane was able to get me back on track. A nice week in Florida for which I packed just my bike and toothbrush and I rode my butt off at a time when I wasn't running much, and then a great learning experience at the Fireman Ironman Training Camp in Lake Placid in June with Mike and Giles, at which I did the full 2-loop swim and 2-loop bike course for the first time, and I got to race week having been able to do all the training that Jane had laid out for me. I had the 3hr run and two 6:30+ rides under my belt. I was basically injury free from March until the Fireman Ironman camp, after which my right knee/IT-band problem came back, and in early July I started having chronic tightness/stiffness in my neck and shoulders. So coming into race week I had the confidence of knowing that I'd done all my training, but I had worries concerns about the aches and pains that I can currently feeling. I didn't have time to get them all better. How much of an issue would they be on race day? I tried not to worry about it too much. One thing I did in my mental preparation was re-read Carlene Paquette's Ottawa Marathon race report, which had very good reminders about staying in the moment and staying true to my race only. Race Week --------- My dad, who had flown out from Victoria, B.C., and I drove down to Lake Placid on Thursday, in the pouring rain. We were early, so we had time to me to get registered. I was feeling a little overwhelmed at actually being there and starting to go through the Ironman race-motions, and I was fumbling and nervous through registration, even leaving my race waivers behind on the table after signing them (and signing them wrong!). We enjoyed snuggling into our cabin at the KOA by 2:30pm. I went for my planned short bike ride, and got good and soaked. On Friday we went down to the Expo to go shopping (no cycling jerseys, darn, I'll have to come back for them). We also sat in on the Pro Women Press Conference, which was interesting. And ran into John and Vanessa and talked to them for a while. John was full of good advice about the bike course, particularly riding in the crowds. We drove the bike course in the afternoon, and then went to the Athletes Banquet. That sure was good - good food and good speakers, although I thought Lovato had the mic too long. My dad commented that the crowd was certainly not representative of the general population - the percentage of people overweight was WAY BELOW the average - certainly a good thing. On Saturday I was up early to get in my final workouts. Jane wanted me to do a short swim, bike, and run. Initially I wasn't sure about doing workouts the day before race-day, but I remembered that the day before my best marathon, still my marathon PB, I had run for 30mins. So I did the short bike ride. Then we were down at Mirror Lake for 8am for a short swim, sans-wetsuite - the water temperature was nice - and then over to the pancake breakfast, which was most enjoyable - Dad and I sat in the sun, enjoying our all-you-can-eat pancakes and OJ and coffee refills. My neck and shoulders had been tight and sore for a week or so, and the treatments I'd gotten at home had decreased the discomfort somewhat, but once in Lake Placid, I had been debating getting one more massage - might as well do the most I can to get as ready as possible. So I decided then to get a last-minute massage - maybe not a great idea the day before the race, but we'll see. Holly was VERY GOOD - a light touch on my legs, and concentrating on the neck and shoulders, not going deep, just a gentle touch to loosen them up a little more. I felt better afterwards for having done it. Then a quick stop into the Expo and the cycling jersey's were in - beautiful jersey's in green with tan hilighting and very-Canadian moose and maple leaves. I was so dreading something aweful like previous years' camouflage or American red-white-blue, so I was so relieved to have a nice-looking jersey. Bike checkin was next, which went quickly since I was so early, and we were back at the KOA just after 11am. On the drive back from Lake Placid there was an almost constant stream of cyclists coming back up the Ausable River gorge - at least they had good weather for their workout, not like the rain we had last year! I did my short 15min run around the campground, the r.knee felt ok, the best it had felt in 4 weeks. After lunch I had to make one more sacrifice for the race - my dad wanted to drive up the Veteren's Highway to the top of Whiteface. It was a lovely afternoon, and I so wanted to go, but I knew that I needed to stay off my feet, do my final mental preparations, and prepare my special needs bags for the morrow. So Dad went on his own and had a great time - the views from the top were incredible. After dinner I put all my mental and race notes away, and just relaxed. Dad and I played cribbage - I just barely won - and we read, and were in bed by 9pm. Pre-race -------- I slept to 12:30am, but then not much after that, if at all. Dad thought I was absolutely nuts to be getting up at 4am, but he quickly realized that I wasn't the only one with that thought as we joined the long line of cars going up from the KOA and Wilmington to Lake Placid. We wanted to park in the Lake Placid Club area, and it was already jammed when we got there just before 5am, but we were able to find a corner to park in. Then it was off to the Oval to put my fuel belt into my T2 bag, and then over to my bike. I was glad that I had put plastic bags over it as the dew was heavy. I got the bags off, the chain oiled, and my bike nutrition put on it. Then a quick lineup to get the tires pumped - yes, I could have brought my own pump, but I just chose not to. I had plenty of time. Having completed that I got out of transiton to the body-marking area, and there were Michelle Elston and Brian Lawless to mark me - Michelle on my left and Brian on my right :-). On the way up to drop off my Special Needs bags I took my final pitt-stop, then met dad, and we went down to the beach area. The mist on Mirror Lake was gorgeous, and the sun was now close to coming up. I was a bit chilled, so I got my wetsuit on, and then sat and ate the rest of my breakfast - a can of papaya. It was after 6am now, so we watched the pro-women start at 6:25am, and then Dad and I parted ways, he to go stake out his start-line position, and I to go sit and relax. I returned my Dry Clothes bag to transition, and then, a little chilled, I found a spot in the sun and sat and prayed and relaxed. "Lord Jesus, please come and swim, bike, and run with me today. Please keep me, and all the other competitors, safe on the course today, and help us all to do our best. Lord, I am in your hands today. Please take care of me. Amen". I felt calm and relaxed and ready. I'd done all the prep I could, and I was ready to do my best. What wasn't in my control was in God's hands. Food consumed pre-race: oatmeal; bottle of gatorade; can of fruit = ~750calories. My goals for the race were the following: not focus on time; stay in the moment and do the best I could at each point in time. Smile, be happy, and have as much fun as possible, while still doing the very best that I could - I wanted to leave it all out on the course. My goals for the swim was to go wide the first loop, to avoid the big congestion, and come in closer to the wire for the second loop. If I could find a draft, good, otherwise, I would be happy with open water. Time-wise, I figured 1:15-1:25, as my Meech Lake B-2-B and June Lake Placid training camp swims had both been 1:20. For the bike, I wanted a controlled bike ride, especially in the first loop, focussing on keeping my HR down, and cycle my race, not let anyone else dictate my pace/effort level. Stop for bathroom breaks if needed, as well at Special Needs; refill my aero bottle with water regularly; eat and drink as per the 10min routine I'd established in training; and try to save as much of legs as possible for the run. 3:15-3:30 per loop was my target time. For the run, I wanted to start steady, walk all the aid stations, run The Hill on both loops, and just deal with/run through the expected right knee/IT pains. Take a gel every half hour. And above all else, keep moving. I'd love a 5hr marathon time. Total expected time for my race was between 13 and 14hrs, anything less would indicated an awesome day. Anything slower, a tough day. At about 6:45am I made my way down the chute to the swim start, and I found myself beside my friend Mike Elston. We wished each other luck, and separated once we got into the water. I got my goggles ready - under my swim cap, and then I found a clear area of water towards the right-hand side, and I floated and relaxed. THere were lines of racers on the shore all the way around behind me. I wondered about them all swimming over the top of me. I had a momentary panic thought of "Yikes! I am here! This is it! Yikes!" and it quickly passed. I just tried to float and relax. The US national anthem was sung. Swim ---- The cannon went off, and my Ironman race began. Suddenly there were people all around me, thrashing legs and arms, and I was in the middle of it. I stayed patient and calm, and when I was getting pushed left, I worked myself to the right, aiming for clearer water. I got one good whack in my right eye, which pushed my goggle in, but it didn't come off, and I found I could still see fine without adjusting the goggles, so I kept going. There were people around me, but I did not get any more severe whacks, and I was able to keep to the right, in relatively clear water. A couple of times I found myself angled left by people cutting in towards the wire, but I wanted to stay wide right on this first lap. I made the turn around the buoys VERY wide, my watch saying 19mins. Right on schedule. Coming back I was also very wide (I saw a kayaker out trying to shoo us left towards the wire) so I worked a little left. I was able to get some sort of a draft for a while on the feet of a gal. I felt good and just cruised, focussing on staying steady. Coming into the beach there was some congestion, but I was able to easily swim in as far as I wanted, then up and through the arch and down into the water again. I heard the PA say "1500 have completed their first loop now". A glance at my watch - right on schedule. FIRST SWIM SEGMENT (1.2 mi) 39:39 HR 130avg The second swim loop was less eventful. I always had people around me, some to draft, some going off at crazy angles and so to be avoided, but I just focused on staying steady. I was able to stay quite close to the wire on this loop, but not right on it, so I still sighted and tried to swim as straight as possible. Coming back towards the beach I started to feel a bit of pain in my hip flexors. What was up with that? Was I too tense? Was I kicking too hard? Was I rotating too hard? Will this affect my bike ride? my run? I tried to relax and keep my swimming form, but it was an annoying pain, and I was glad that the swim was soon over. To the beach, and up under the arch. I looked at my watch and saw that my time was right where I expected it to be. 1 down, 2 to go. FINAL SWIM SEGMENT (1.2 mi) 40:52 HR 121avg SWIM: 1:20:31 2:07/100m Overall: 1481/2208 M35-39: 305/415 POSITION AFTER THE SWIM: 1481/2208 T1 -- I got my wetsuite off down to my waist quickly as I ran up to the wetsuite strippers. A cute gal waved me over, and I got down on my back infront of her and - wisht - she had the wetsuite off in one quick swipe. I was slightly disappointed that it was so quick "What?!?, That was it?" but I got up, thanked her, took my wetsuite from her, and began the fun run to the transition zone. It was great with all the spectators cheering and yelling. I saw Mandy, and Jane, and Karl. Into the t-zone, and I made the first of several small mistakes that I made thoughout the day. There were porta-potties right there, and I had to go, and there was no lineup, but I didn't, instead going through and grabbing my t-bag, and into the change tent. Wow! It was stuffed full. I managed to find a square metre of grass near the exit, and I changed, but it took time, as I had no room, and my dry gear was getting mixed up with my wet gear and the guys' next to me. A complete change to cycling shorts and jersey, buttered up my butt, and got my shoes on. Then I went to get sunscreen, and that was bad - it was in the back corner, away from the exit, and there was only one guy pouring it out, so that took more time that I wanted. So out the change tent to the porta-potties, and I had stand and wait before getting in - more time wasted. Finally runniing to my bike, and we had to run all the way around the Oval, and back down the middle. I looked at my watch during this run and saw that my transition time was already over 10mins. Yikes! I was shocked and embarrassed, but I put it aside, nothing I could do now. Despite yelling my race number, and there being volunteers standing around in the transition zone, none of the volunteers grabbed my bike so I had to grab it myself - it was the last one on my rack - and I was off onto the bike. I noticed that I had a headache, likely caused by the whack in the head that I took in the swim. time: 11:35 Bike ---- I carefully clipped into my pedals - I had to actually stop to do this - and then off down the hill - weeeeeeee!!! - and out of town. I was in a steady line of cyclists, but I had little issue with avoiding drafting, as most people were passing me, and I passed a few, so it was fluid line of cyclists. Up the first long hill I was patient and kept my HR down. Brian Doan passed me during this early stage. At the start of the downhills to Keene, when I was in the aero bars on the rough road, a motorcycle came up next to me. Am I drafting? Nope, I'm good. After travelling beside me for a few seconds, the motorbike took off ahead, but not before the gal on the back said to me "Watch that banana". :-) The banana that I had in my jersey pocket was bit big, and so was close to falling out. I ate it before starting the big descent into Keene, which went well - I actually didn't have people around me, so I was able to ride it was I wanted - on the hoods and in control and cutting the corners as I felt comfortable with the speed. I did not let it all out, max speed 65.1km/h. Was there a slight headwind during this descent? I wasn't sure. Waiting 30mins post-swim and just drinking water, I started my 10min fluid/fuel routine, and made sure I was drinking more as it was getting warm already. The flats to Upper Jay and Jay were great - tailwind helping us along - and I cruised along in my best aero position, passing back some of the people who passed me on the hills, including Brian, who passed me back on the long uphill climb from Jay. Heather Thomson also caught up to me as this point, and I told her that Brian was just ahead, so she sped on up to catch him. The three of us yo-yoed out to Black Brook. I also saw Mike on the out-and-back Haselton section, he was looking good. I was smiling lots and having fun. The headache that I inherited from the swim was no better and no worse. At the bottom of the hill coming back from Black Brook there was an interesting moment. A guy's chain had broken, and he was on foot, weaving through the crowded bikes at that point, to retrieve it. He was inluck, because just ahead was a couple of bike service ATV's. We told them about the guy with the broken chain behind us, and one of the ATV's peeled off to assist him. I was drinking lots of eload, and was concerned about running out before I got back to Lake Placid and my fresh bottles in my Special Needs bag, so I stopped at the aid station at the end of the out-and-back at Wilmington to refill my eload with the bag I was carrying. A family from Toronto assisted me, and the mum was sweet. She asked "Will you please have this piece of orange. I have been standing her offering this piece of orange to everyone who comes past, and no one will have it." :-) I took it. At the beginning of the long climb back to Lake Placid from Wilmington, I felt a little tired, but that feeling passed, and soon I felt good and energized again. The crowd - lots of Canadians - at the KOA were great. This section of the bike course, which I had struggled with so much in the past, was my best today. I felt great, was aero alot, and passing people. I was smiling and having fun. My bladder started to feel full, so I stopped at the aid station at the top of the gorge, and got some relief. Then I made another mistake - I did not refill my water. That mistake would later come back to bite me. Instead I just poured some over me, to keep me cool - it was starting to get very warm now. A few minutes later at my next feeding, after one mouthful of water to wash it down, I was sucking on an empty stray. Darn it! I knew that it would be a long time to my next water refill, as I had not put water in my Special Needs bag. So I used eload to wash the food down. Soon I was on Cherries and Bears hills into Lake Placid. What a great crowd on Papa Bear, lining the road and making a Tour de France-like corridor of sound and encouragement up that final hill!!! Wow! I had to restrain myself from hammering up the hill, it was so energizing! Wonderful! I stopped at Special Needs and while the volunteer held my bag, and reloaded all my nutrition, getting everything I needed. And I made another mistake. Although my butt felt fine, I had planned to apply some more butter - I even had my bike glove off to do it - but I just totally forgot! That mistake too would come back to bite me. Coming through town I felt so good, and the crowds and cheering was VERY energizing. I saw Jane and her gang beside the Oval, and Mel and Brian and Brian, and then Dad, behind the school. I gave them all the thumbs up! I was doing great! Smiling and having fun! First loop over. And my time was right where I wanted it to be. FIRST BIKE SEGMENT (56 mil) 3:24:13 16.45 mph The early part of the second bike loop went well. I stayed patient and the HR down on the first long uphill, refilled my water at the aid station, and started the descents down to Keene. I had a crowd of riders around me this time, so I had to take a little more care this time, and rode the brakes abit. Lord Jesus, I am in your hands. Also, the wind had picked up now, so the headwind slowed me a little more. I was glad and relieved to get down into Keene safely - seeing the big gaggle of police, ambulances, and firetrucks at the bottom of that hill was a little disconcerting. Right after making the left-hand turn towards Upper Jay, an ambulance was in the middle of the road, and the attendants assisting a guy on the ground. As I passed I saw the familiar arm position and body language that told me "broken collarbone". Yuk! I've been there. That sucks! Lord, please take care of him. Soon afterwards, though, I started to have my own problems - my stomach started to get upset. Ok, I know what I have to do to deal with this. Despite the headwind, I got out of the aerobars, which I knew would open things up a bit; I decreased my effort and slowed down; I delayed the next feeding for 10mins and drank only water for the time being; and I ate less food more often. I also stopped at the next aid station and topped up my water and poured water over me - it was quite hot now. The volunteer who assisted me was very nice, concerned for me when I said that my stomach was starting to go south on me. He also mentioned that he knew about 3 bad bike crashes already, imploring me to ride carefully. I still had the headache, no better and no worse. Also, my butt now started to get sore, so I applied half of my emergency supply of vaseline. My butt got better immediately, but my stomach took a while - not until I was coming back on the Haselton out-and-back section did it completely clear up and I felt 100% good again. My bladder was getting quite full again already, so at the start of the out-and-back I stopped at the aid station to use the porta-pottie. I had to cross the road to do so, so I asked the volunteer who held my bike while I got relief to "make sure I head off in the right direction!" :-) I was still happy and smiling and having fun! I saw Mike again on the out-and-back at about the same spot as the first loop, which made me think "uh, oh! He must be struggling". Afterwards I found out that he did indeed have a struggle in the second bike loop. I also saw Brian and Heather ahead of me. I had another disconcerting moment on the out-and-back, at Black Brook, as I made the turnaround, there was someone getting wheeled off on a stretcher. Lord, please take care of them. My butt starting getting sore again, so I applied the rest of my emergency vaseline. At the end of the out-and-back I again stopped at the aid station as my final pitt-stop - topped up my eload, and got all the water (and oranges) I would need for the rest of the ride. The same Toronto family helped me again, and I told them it was because they had given me such good service the first time. :-) The ride up from Wilmington to Lake Placid, through the Ausable River gorge, was even better for me than the first loop. I was cruisin' and feeling great, in the aerobars alot, my butt, and shoulders and neck, a little stiff and sore, but not bad. Brian was one of those I passed, and there were only a couple of people who passed me, for the most part I was doing the passing, and passing with authority, without picking up my pace/effort to do so - they were travelling alot slower than me. I felt great. I was smiling and having fun! Back up Papa Bear the spectators were great - I pounded my hand against my bike intime with the guy beating on the drum - he and his gang responded with shouts and cheers! It was awesome! Coming back into town I saw the runners already on the Mirror Lake Rd out-and-back section, miles and miles and several hours ahead of me. I focussed on stretching out my ankles, legs, back, shoulders, and neck. The fans and crowds were great as I came back into town. I saw Dad and all the friends with him (Brian, Brian, Mel, John?), and Jane at the dismount line. She told me to be "smooth and focussed". I was happy to have finished the bike ride, and I felt good, so I wasn't desperate to get off the bike. A slightly slower second loop, but not grossly slower like some bike splits that I saw in the results sheets. Food consumed on the bike: 3xhoney gels; 2 Clif bars; 2 bananas; half of a PB/banana sandwich; 5 gels; 2 Sport Beans; ~3.2L eload; lots of water = ~3300 calories. FINAL BIKE SEGMENT (56 mil) 3:38:56 15.35 mph TOTAL BIKE: 7:03:09 15.88 mph Overall: 1489/2208 M35-39: 319/415 POSITION AFTER THE BIKE: 1508/2208 T2 -- I handed my bike off to a volunteer, and ran over to the bag racks. Good, my legs feel good. I took one last bathroom break before changing - good, my hydration is excellent. This time the change tent was alot less crowded. I changed quickly - after a momentary panic that I didn't have underwear - into my planned running gear: long shorts and t-shirt; and vaselined my toes. The guys around me were going slower: the guy beside me laid out a towel (a good idea, I'll remember that for the future) and then just sat there for a minute. I shared my vaseline with another guy. The volunteer took my bag, and I was gone. I didn't waste time, but still, the time passed quickly. time: 6:20 Run --- Right away I noticed three things. One, my legs felt great, loose: they felt like running. I didn't have quick my normal stride length, but I figured that would come soon. Two, my headache pounded with every step that I took. And three, my 4-bottles full fuel belt felt very heavy. I sure wish that I could handle gatorade on the run, but since I couldn't, I had to carry my own eload (which is great stuff!). I noticed that most of the other runners were doing so without any sort of belt, relying on the aid stations to get the fuel and fluid they needed. Lucky people. As normal, I soon got used to the belt's weight, and it got lighter, and it ceaced to bother me. I went through the run chute and out onto Main St. and I started the decent of The Hill. And there were Dad, Brian, Brian, and Mel. I stopped to talk briefly, telling them I was good and happy. Then I set off on my marathon run, down The Hill, "Quick feet! Quick feet!" I mantraed to myself as I always do when running down a steep hill, in an effort to reduce the pounding on the quads, to save them. I knew from my time that a 5hr marathon would give me the sub-14hr finishing time I wanted (with a few minutes to spare), but I did not think that it was likely that I could run that time. I was expecting/planning for knee problems, and stomach issues, and maybe ever running out of energy/bonking, so trying to set my mind on a goal time was pointless and self-defeating. I put all thoughts of time out of my mind, and just focused on running the best I could. I was happy where I was right then, and I knew that if just I did the best that I could, God would take care of my finishing time. So that is what I focused on doing as I set out to run this marathon. It was hot, and I gladly took sponges at the early aid stations, to keep cool. I settled into a good early pace, just under 10min/mile, but my stride length did not come to me. No matter, I felt good and was running well. I was smiling and having fun. My stomach felt ok. I had taken more gels on the bike than planned (mainly cuz I was slower than planned) and I wondered if I had spoiled my stomach for them on the run (which has happened in the past). The time came for my first gel, and it down alright, and stayed down without issue. Yippee! Thank you Lord. And another big thing to be thankful for was that, other than the occasional niggle that did not grow, and disappeared as quickly as it came, my right knee/IT-band was a-ok for the whole run. Wow! Jane was right! All the energy and worry that I spent on trying to make it as good as possible was un-necessary, as on race day it was perfect. My headache was still there, still pounding with every step, but not getting any worse? Lord, as always, I am in your hands. Thank you. I had a small stitch in my side early in the run, but by reducing my fluid intake slightly, it went away. I found I was running with a 61yr old guy, Ian, who commented that we were running the same: walking the aid stations and running at the same pace. From 4 miles to about 9miles we stayed together, gently chatting and joking, waiting for each other at the end of each aid station. His company was very nice. Around 7miles, with the gentle rolling hills, I started to struggle abit on the hills as my legs started to tighten and hurt. Ian waited for me. Our pace was now slower than 10min/miles. No matter, we were still moving forwards well. Across the Inspiration Board at the 8mile mark, Ian got his message, but I didn't. Dad had put 2 messages in for me, and I was looking to seeing them. No matter, I'll get once next time around. Approaching the first hill on Hwy 73 on the way back into town, I lost Ian. I was starting to feel good, and I positivly powered up the hill. I noticed that my legs now had some jump (as opposed to the struggle of 2 miles ago), and also that the hill hurt less than running the flats. I was starting to pass people with more regularity now, as many were walking, and I was running a smooth and steady pace. I was still walking the aid stations, getting sponges to keep cool, still taking either a gel or Sport Beans every half hour. Was the headache getting worse? Sometimes it felt like it was. My energy level was good, my legs were hurting a bit more with every mile, but I was not slowing down on their account. I was smiling and having fun. I reached The Hill, and with no hesitation, I ran up it. The crowds and drums were energizing, and my legs felt strong, and I felt great. Towards the top of the hill on Hwy 86 were Jane and her group, followed closely by Mel and the Brians. I gave them all a smile and thumbs up. I was good. I turned onto Mirror Lake Dr, and I thought I'd missed Dad, but there he was, just before the Special Needs station. I got my bag and refilled my nutrition, and decided that I did want to change my socks, as I could feel the blisters starting. The volunteer was great, walking with me to the aid station, where I sat on a rock and changed my socks. My feet looked good, if a little red. Dad caught up to me then, and we chatted. He seemed quite overcome with emotion, saying how amazed he was at how well I was doing. I told him I felt great and was happy. Then off I went, up Mirror Lake Dr. The turn around seemed to take forever to come, but soon I was heading back to the Oval. I missed Dad on the return trip (he hadn't expected me so quickly and had gone back to the car). I crossed the timing mat and started my second loop. FIRST RUN SEGMENT (13.1 mi) 2:21:36 10:48/mile Again I gave Jane and all my friends the thumbs up as I started down The Hill. Looking at my watch now, I started entertaining thoughts of a sub-5hr run time and a sub-14hr finishing time. I felt good. I had energy. My legs were hurting, more that they had in any of my previous marathons, but I could handle it, and I wasn't gonna change my plan just for that pain, yet. I was in a good groove, so I kept steadily running. Approaching the Horse Show grounds, I took a gel, and since I was between aid stations, I had no-where to put the gel packet, so I gave it to a spectator sitting at the side of the road :-). I was passing lots and lots of people walking now. I maintained my routine of walking through the aid stations, and running inbetween them. The heat was letting up quickly, so I stopped sponging myself, as I didn't need it as an aid to keeping cool. I also took off my sunglasses, as the sun was low enough and the day not as bright any more. I was smiling and having fun. My legs were hurting more and more, and my smile occasionally turned into a grimace, but I stayed tough, telling myself "I am strong! I am tough!" and I just kept going. I saw Mike returning along River Rd, and I gave him a cheer, telling him "you're gonna do it now!" He looked good and smooth, and by my calculations he was nearly an hour ahead of me. The turnaround on River Rd came quickly, and I happy turned for home. Now I knew I was gonna do this, I was gonna complete this race, and judging by my pace and time, a sub-5hr marathon and my coveted sub-14hr time were going to happen as well. My confidence and spirits just continued to soar. I also noticed that I was gaining on Jim, one of the Running Room Ironman Clinic instructors. I saw my early-race running partner Ian for the last time. Congrats to him on getting 4th in his age group. I also saw Brian again, further behind me now, but still running gaimly along. I was very happy. I was smiling and having fun. I walked through the 19mile aid station, eating a package of Sport Beans, and it was SOOO hard and painfull to get running again, that I decided on no more walking at all. I calculated that I had enough eload and water still in my fuel belt to get me to the end. So I just kept chugging along. It wasn't a fast pace, but it was running. I was still passing lots of people, mainly walkers, some running really slowly. My shoulders and neck, which had been stiff all day, I kept gently stretching out my swinging my arms and moving my head around. I completely forgot about my headache. A new pain started to develop, in my left glute, sortof a spasm. What is this? Lord, please take care of it, not let it get any worse. I am in your hands. I reached the 21mile mark Inspiration Station, and was careful to run fully over the mat, and watched the board for the message from Dad. Nothing came up from me. Sigh! Oh well! I reached Hwy 86 alright, the left glute pain not getting any worse, and I went up the hill to the Horse Show Grounds. I noticed two things: first, my pace up the hill was a little slower than the accent in the first run loop; and second, the pain in my left glute temporarily went away. Excellent! I was good. I came back into town, legs getting tighter and more and more painful. I can do this. I am tough, I am strong. I have never hurt so much at the end of a marathon, but never have I been so happy, knowing that I was putting everything I had into still running strongly and well. Most of the racers around me were running now, I guess I'd passed all those walking, some passing me, others I was still passing. I reached The Hill, and ran up it, again a slower pace than my previous accent. I was running as fast/as hard as I could, but the legs could give me no more. The cheers and drums of the spectators were still great on The Hill. I saw Jane, and Dad, and Mel, and the Brians, and I gave them a smile and thumbs up. The turnaround on the one-and-back on Mirror Lake Dr. seemed to take forever to come. I was slowing noticeably now, my legs were so stiff and painful, I just focussed on keeping going. I also noticed that my abdomen/stomach muscles were getting sore - my core muscles were reaching their limit. I guess I had done just enough weight training/core work. Approaching the Oval, there was a guy in black just ahead of me. I was now thinking about my finish, so I slowed down - I did not want to get into a sprint with him. I held out my hand and high-fived spectators at the rail. I had the biggest grin on my face. Rounding the corner to the big Ford balloon gate, and a guy in bright orange came up from behind very fast. As planned, I stopped at the Ford gate, just as I heard Mike Reilly saying my name "Andrew Weston, from Ottawa, Ontario, Canada". I turned around and looked back at the way I had come - it was symbolic gesture to the journey I had taken, over the past 9 months of training, over the past 5 years of doing multi-sport, over the past 10 years of running, over the highs and lows, the pain and suffering, the setbacks and the triumphs. All I could say way "Wow!" Then I turned around, and with arms raised in victory, I ran across the finish line. I had done it! I am an Ironman! FINAL RUN SEGMENT (13.1 mi) 2:27:29 11:15/mile TOTAL RUN: 4:49:05 11:02/mile Overall: 955/2208 M35-39: 207/415 HR 150avg FINISH: 13:30:38 OVERALL: 1196/2208 M35-39 272/415 Food consumed on the run: 5 gels; 2 Sport Beans; ~1.5L eload; enough water = ~1030 calories. Finish ------ The first person I saw once I'd crossed the line was my friend Ben from the Running Room Ironman Clinic, and he gave me a great big hug :-) Then he handed me over to my finish-line catcher (Ben was working in timing). I asked my catcher to hang onto me, as my legs were sore and weak, and were not trying very hard to hold me up. A great big, heavy, iron (of course) medal was put around my neck. I was given a finisher t-shirt and hat. Then walking back towards the coo-down area, there was Jane at the rail. I gave her a big hug. I was so estatic with my run, the way I had been able to finish the day, I told her I had "smoked the run!" Only a slight exaggeration. Then I saw Michael Brennan, my first running clinic instructor from Toronto. We chatted, and Mel and the Brians and John and Dad found me! Small world - Mel knew Michael. We laughed (aand cried) and cheered and chatted. I was just so happy that the day had gone so well and that they had been there all day, for me and all the other friends that we knew who were participating too. I was so especially glad that Dad had been able to be there - very special. Dad had already gotten my bike and bags (including my Dry Clothing bag so I couldn't change), so I took my time and got some food and sat with the Irelands? for a bit, then over to the massage tent for a lovely, long, massage from Aleetha. I finally noticed that my headache was gone - I guess running hard was the final cure for it! I met Dad again at the exit, and we walked (slowly) back to the car. We got back to the KOA just after 10pm, I had a shower, and we both crashed, exhausted, to bed. Monday AM we retrieved my Special Needs bags, and then went over to the Horse Show Grounds to get my pre-ordered race photos - some good ones, except my finish line photos, which caught me in the act of lowering my arms. Oh well. Chatted to Brenda Ross for a while about our respective race-days (her's watching and trying to ensure that Jane saw all her athletes!). Thanks ------ An Ironman is very much a team effort. My team, to whom I owe the biggest thanks are as follows: my Lord Jesus, for giving the health and ability to do this race; Jane Armstrong, my coach, who trained me so well, both physical and mental training; Dr. Lovsin and Jenny Wolfgram of Family Chiropractic Centre and Bill Rhodenizer of Fascial North Physiotherapy for keeping me physically healthy; Dick and Jim and the Running Room Ironman Clinic gang for your instruction, tips, and support; Corrina and the Pinecrest Masters group; CycleLogic for keeping my bike in tip-top shape;my Dad for coming out from Victoria just to be there for me race week; friends who offered so much support on race day and beforehand - I hope I don't miss anyone - Mandy, Russ, Kimber-Lee, Jesse, Molly; John and Vanessa; Brian; Brian and Mel; Brian and Eric; Ben; Andrew and Brenda; Mike and Michelle and Giles; Brian and Heather; Karen; Bruce; my family and friends offering support and prayers from afar: mum, Mark, Cathy, Jon, Emma in Victoria, Jack and Helen, Peter, Mary, Stephen; Archdeacon PJ and everyone at CCBC. Congrats to Mike, Brian, Heather, Mike, and Karen for all racing so well. My thoughts: ------------ Overall, I am very happy with the way that my race went, how I managed the issues that came up, and with my finishing time being within my goal range, especially since I started the run thinking that a sub-5hr marathon and sub-14hrs finishing time were just not in the cards for the day. I will admit to being a little disappointed with my bike time, since beforehand I figured to be under 7hrs total. But it was reasonable. I rode the first loop very controlled, and the second loop everything happened: the heat hit its maximum; I had headwinds to deal with; and I had stomach issues; all of which slowed me down. Why the stomach issues? I think there were several causes: the heat; the adrenalin-filled descent to Keene; and too many calories taken in previously - washing down my food (which included a peanut butter & banana sandwich at the beginning of the second loop) with eload instead of water. Overall on the bike, I did drink too much, water and eload, forcing the bathroom breaks, and a total of 6 stops on the bike did add up to over 9 minutes total (my bike computer said that my travel time was 6:54), and I did not push it at all on the bike, preferring to save the legs for the run. The bike ride setup the run, and that setup I did do perfectly. I did think that a sub-5hr marathon was possible for me, even on the best of days. But I just ran, and I let God take care of my time, and it all came together so perfectly on the run. I had no knee pains. I had no stomach issues, no energy issues, nor dehydration or nutrition issues. My legs hurt like they have never hurt before, but I accepted that as a consequence of the day, and I just ran the best I could. To make up over 300 places on the run. Wow! My history of triathlons is that the run is the weakest of the three disciples for me. Today it was my best. And to run the last 7miles of the marathon non-stop. I've never done that before! Wow! I did it.