stefan on sweet bike and bad drafter on his wheel
picture of Cara at finishYear after year people enjoy reading the reports from those racing IMC this year. Some have great races and learn a lot, while others have very tough races and learn even more. The first report is Wynne Griffith's
Wynn's Race Report.
This was my fourth Ironman and the first one I was able to get up to the race early. I'm not sure that works for me. Too much time on my hands. Like we don't obsess about Ironman enough. Thankfully I was alone most of the time so could not drive my gf crazy.
Does anybody like the swim? I felt good going into the swim and I was able to panic less than in the past. Nothing worse than that panic feeling when you are among 2500+ fellow swimmers. I completed at about 1:07 which is close to my previous best of 1:05:30.
Was that ride to Osoyoos ever fast? (37km/h) I was more or less alone just outside of Oliver when this huge peloton of 50+ riders goes by. I have never seen anything like it in any triathlon. I hate to say it but I joined the masses. I just jumped on the back, started eating and coasted into Osoyoos. I had no problems going up Richter but had to stop for a bathroom break. I'm not above going on the bike but the downhill requires concentration and with that huge group, I was not going to be alone. My fellow bikers appreciated it even if they did not know it.
I was doing fine through the rollers but started to notice a lot of people passing me coming out of the out and back. That wind was tough. It hides the fact it is hot and it takes all your energy.
I got back into town at about 5:40 which was 10 minutes better than my previous IMC bike time.
I tried hard to run slow at the begining. I really thought I was running slow and I did pound out the first 5 miles at about 8 min/mile. Once again, I was ambitious. My legs were not going to cooperate. My quads were exhausted from the ride. The I hate Ironman and I am never doing this again came about 18 miles when I was a steady mix of run/walk. This was great compared to my previous races. Luckily we can block out that part of the race which allows us to sign up for it again.
I finished the marathon in 4:21 which was 24 minutes better than my previous IM best. My total time was 11:15. I took 47 minutes off my previous best from 4 years ago and this year was much tougher and of course, I'm not younger either.
I can't think of anything I could have done differently. I trained well, I ate and drank well and did not kill myself on the bike. I had lots of salt pills and for the first time, I did not suffer muscle cramps which I have had during or after each previous IM. I didn't fall into a ditch and have to walk backwards for an hour(calf cramps 2005), walk for over an hour straight(2006 Idaho) or fall down with calf cramps stepping up a curb (post race Ironman Arizona 2008). By those standards, it was a great race plus a new pb for me.
Thanks Sean and Tara-Lee,
Wynn
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Cara's Report
Thanks! Best day of my life, had fun the whole way (well almost....). Swim was pretty good, lots of jostling around the bouys, definitely couldn't be timid out there. But had lots of bubbles to follow and some "calm" sections.
Definitely the first 60 km of the bike felt easy and smooth. I dropped my salt tablets on main on the way out, which was a bit concerning because I had a left calf cramp and it was still twitchy. But came across my friend kim near the top of richters who had an exta baggie of salt for me which got me to the special needs. Coming down richters was soooooo much fun!
I was a bit concerned that I gave 'er too hard up over yellow lake, buit I got so caought up by the crowd, it was unreal. The home stretch to main was a push because of the head wind.
When I got off the bike I thought I was in trouble as I couldn't fathom running that far, but after the first couple of km I was fine and like I said just kept putting one foot in front of the other. Ran the whole time with a bit of walking through some of the aid stations. At about the 18 km mark stopped for a pee break, and thought the porta potty was falling backwards! Realized it was me and quickly got a gel into me! Coming down main was unreal and when I crossed the finish line, couldn't believe that I had been out there for 11 1/2 hours because the day went by so fast. And I had so many family and friends out there cheering me on!
Today and yesterday my quads are pretty pooched and sore. More tired today then yesterday. Went for a spin and soak in the lake today which was good.
Thanks so much for all your help, tips and advice. Wouldn't have been as successful without you guys.
If I get any good pics I'll send them to you.
Cara
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IMC 2009 Race Report Karen Birkenhead
I had a PB at IMC 2009. Despite the nagging injury (bothers me mostly on the run), I ended up having a good race. When I heard Steve King would be announcing, I had a good feeling. I’ve wanted to race IMC with Steve announcing since I first did IMC and was happy to hear he was back at the finish line.
My swim started as per usual. Me standing waist deep in the water waiting for the start, teeth chattering out of control. I get a little nervous. But, once the gun goes off, I get into the usual rhythm. As in past years, my goal is to aim for the bouys and stick to the inside. Each orange bouy has a number and I count down. # 1, 22 left to go (there are 23 bouys - I think, but I may miss the last one, eager to get to shore – did I mention I love swimming?). Swimming close to the bouys results in a few more kicks and punches, but it does make for the shortest distance. In the end, I touched or practically swam right under the bouys as I went. However, I did get knocked/punched in the head at least 4 or 5 times. As a result I came out with a massive headache…but a PB by almost 4 minutes (1:10:10).
Onto the bike. I’m strongest on the bike, so am always happy to get out there. Unfortunately, the headache got progressively worse as I went. And, to top it all off (note to self: need new race top) I successfully caught both a wasp and a grasshopper in my tri top. The grass hopper was fine, but the wasp stung me (you can imagine where) and I had to stop and get the damn thing out, forgetting that they can only sting once. Overall, despite the wasp and the headache, the bike went well. The frustrating part being the massive pelaton’s I got stuck in on the way out to Osoyoos. At one point I said, screw it, and pulled out to the left, pushed passed the mass, then settled into a pace, but then, lo and behold, the mass caught up and was in it again. I gave up and waited until Richter where I pulled loose (I don’t mind the hills) and broke away.
Richter Pass and the rollers went remarkeably fast. I look forward to Yellow Lake (not for the climb, as I do not enjoy the ride at this point), but to the crowds and, especially, my family and friends. My dad wore his bright blue Hawaiin shirt (my request) so they were easy to spot. Thanks to all of you out there, as the cheers totally help get me over Yellow Lake. I debated telling my family how I was feeling (ie: the massive headache), but I changed my mind. In IMW I was always smiling, but also had a booming headache, which turned out to be a very, very bad sign. If I’d mentioned this to my mom as I passed on the bike, she would have called medical ordering them to pull 2424 from the course. I finished the bike with a PB of 5:38:08 (not by much, as my first IMC was approx 40 sec slower)
As I went out on the run, I said to myself if the headache gets worse, I might have to deal with it and go to medical. I’m cautious of any sign and symptoms, but it did settle down with lots of water and ice on the head and neck. I settled into a slowish pace, but was happy to be able to keep it going as, typically, I have major gut issues that slow the pace. Usually I take gels on the run, but since my gut was not bugging me (hadn’t had any so far), I wasn’t going to chance it and stuck to Gatorade. Thankfully this worked and, though, it wasn’t by much, I PB’d the run too, by about 90 seconds (4:01:58).
I missed a KONA spot by about 5 minutes, but hey, there is always next time…oh, what am I saying. This was my last Ironman… ;-) . Ok, for a while…
Overall a good day. My goal was to finish under 11 hours and although it was not by much, I did it in 10:56: 43. 8th in my age group.
Thanks to everyone for all the cheers and support, it wouldn’t be the same without you. To my sister who is always there at all my races and my number one fan. To Deb, my chauffeur (my turn next time) and all her cheering, coffee making and friendship. to my parents (thanks for being there and for the chalk on the road! And for wearing the bright blue shirt, I couldn’t miss you…) And, to Sean and Tara Lee, thanks for the coaching and all your support. Now, time to rest.
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Jeff Vanderende race report
My race went well, I'm quite happy with my time especially when i take into consideration all that went right and wrong.
First the swim. I placed myself beside Karen at the start, so i could wish her luck as we headed out and because i figured that after a couple of Half Iron starts i had worked out any phobia of crowds. It payed off, i stayed calm and saved myself that extra distance of swimming from the side, giving me a swim 6 minutes faster than i had hoped for. That being said there were a few downsides to that crowd of people, namely being punched and kicked several times in the head and goggles. One hit early on clocked me in the jaw on the left side and made it very hard to chew anything until the start of Yellow Lake.
Swim to bike transition was a bit slow....it didn't occur to me to use a volunteer for my baggage.
The bike was went well for the bulk of the course, i let the crowd do as they pleased and tried to keep my heartrate at a -20 lbp before Rickter, a little higher after and run with the down hill after Yellow. A couple of things hampered my speed though; my left leg I.T. band would flare a bit on the big hills(for lack of a better description), my feet began to numb near the end of Yellow and beyond (until i got into my runners), and halfway up Yellow i had a hell of a flat tire. A huge gash in my tire, a lack of a good insertable patch, poor connection of CO2 to stem left me on the side of the road for almost twenty minutes with no more supplies until a spectating cyclist offered one of her tubes, CO2s and a piece of plastic milk carton which got me back in the game.
My second transition was quicker but still not stellar.
Out on the run now i tried to calm down my heartrate to at least -10 lbp which took a bit of time, but ice under the hat and drenching myself in water seemed to help it come around before Cherry Lane. After that i was holding a good pace, taking in what foods my stomach could handle which turned out to be pepsi, oranges, a gel here or there followed by enough water to satisfy but never make me feel sloshy. At the same time i continued with the ice in the hat as supplies allowed and water showers. But most importantly i took electrolyte tablets. My prerace estimates of how many of these i would need turned out to be short. I had filled my race belt pouch with more than i thought I'd use in the event of dropping or spoiling, but when i started to cramp up at about 5 km before the turn around the thought began to occur that i might be failing. So shortly after the half mark i up the dose from one every water station to two every station and began to see results, my pace returned and while i walked up hills to keep my heart rate low i no longer had the desire to walk in the flat. But doubling that dosage soon depleted my stores and at 30km i was empty and 35km saw the return of the cramps (i tried to use gatorade but it just doesn't seem potent enough for me). With the worst of the hills behind me and the end less than 10km away i ran the end on plain determination, grinding my teeth with each spasms and for the first time looking at what my time would be if i help it together. I knew i had the energy and was sound enough of mind to manage the pain so i went for it.
I crossed the line, stayed standing, drank plenty of liquids, ate some fruit and broth, then collected my bike. Despite some super sore and stiff calves for the last few day, and a weird appetite, I've been fine. I'm quite certain I'll do this again in the near future, just no this coming year, gotta pay the bills and make up for all the time lost to training, but I'll be able to take all I've learnt and use it to improve upon my next race.
I'll get some pics to you soon.
Jeff
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Stefan Jakobsen's question and answer on his race to second place age group position:
1. Was this your first Ironman? What inspired you to sign up for the 2009 Ironman Canada? I like to tell myself that this was my first Ironman but the truth is that I did toe the line at this race in 1997. Back then all I knew was to race hard and hang on! This strategy does not work so well in a race of this distance and I knew that one day I had to get this monkey off my back. It just took 12 years and the knowledge that 14 other Nanaimoites were going to toe the line for me to sign up!
2. Did your training go as planned? What event/s (swim, bike, run) did you feel you needed to focus on the most? Training was good. I was most worried about the bike as it does not matter if you can run a good marathon if you get off the bike shattered and unable to run! I felt good getting off the bike and this was important. I think I was lacking some run miles due to missing 8 weeks of running due to an injury but was overall very happy with how smooth the day went. This is not to say that there was no suffering of course :-)
3. You had a lot of time to think out there... what went through your mind? It is funny, because I think of very little when I am racing outside of racing! Meaning, checking in with my body and taking splits and thinking about fueling etc. Outside of that it was a nice mental refresh every time I saw one of our great friends out on the course cheering us on. That totally made my day and it really helped in getting to that darn finish line!
4. Recovery: what's the plan? I am really looking forward to some down time! Time to spend with Ceri, time to get back in the garden, time to hook up with friends and do the little things that I have been putting on the back burner for the last few months. I am for sure taking a week fully off and then I want to get moving. I probably won't run for two weeks but after a week I will get back on my bike for some fun mountain bike rides, will do a few cyclocross races and get back to some core and pilates with Ceri. Definitely nothing structured for a few months!
5. One piece of advise for the first timer? You need a plan! I had a coaching friend (Sean Clark from Canwi coaching) help me with my training/race nutrition etc., and it really helps to have someone to bounce that information off of. Like anything, we are all novice until we do something for the first time. I had never finished an ironman as I too was a novice even though I had a good idea of what needed to be done. Having a plan just helps solidify the fact you are doing the right thing. But remember, be flexible in racing and training. Plans are only a guide and some times you have to adjust on the fly depending on how you are feeling!
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Jay Inouye
Ironman ‘09 race report.
Ironman Canada 1989 was my first stab at an Ironman so this year marked 20 years since I started this distance.
I usually feel pretty good during the swim without the stress and drama that I felt in the 80s. Now as a vet I’m usually goofy and like to scream at random to break the tension. I lined up with Erin McIlroy, Calla Barras and Harry Woo. It was kinda rough to start and we got separated almost immediately (I like to think so because some of the people who were trying to swim over got the beats). Too bad that we did get separated because it looks like they had pretty good swim times. The first 2 legs were pretty good, the scrum at the start cost me some time since there were people treading water / breast stroking all over the place. The swim home I was swimming next to someone in a 2XU gold striped suit and we merrily swam back at a good pace on the buoys from the first leg. I hate getting the paddle slap on the water from the kayakers telling me to get back on course. I don’t know what your swim course looked like, but mine looked like a reverse question mark. Anyway out of the water in 1:22 with the detour. I got to my T1 bag to see Erin having a picnic by his bag and we had a laugh as I told him I’d see him on the bike.
On the bike I was mentally prepared for my Polar power meter to give me problems as usual. Anything that comes with a DVD for an instruction manual sounds like trouble.
So off on the bike my favorite part of the race. (Maybe that’s why I spend so much time on the course). In my pre-race meeting, Sean told me to keep my wattage lower so I could ‘run’ later. Tara Lee, knowing my scary tummy troubles from last year told me not to try eating until after McLean Creek road. Since I do everything they ever tell me, I followed my instructions to the letter. Employee number 1147 that’s me!
This years nutrition included mochi a Japanese rice and red bean dessert that looks like a soft river stone about 6cm in diameter and 2 cm thick its got about 300 cal and I’m genetically programmed to eat it. Also on the menu: bananas, caffeinated gels, Gatorade with gatorlytes, water and those new powerbar gel dome things. I think if they came with salt on them they would be perfect.
Anyways Erin came rolling by looking strong and later Darcie Young came by right at Richter summit with her tummy troubles. Last year I thought I needed ‘Depends’ all day like an old man and gained 14 lbs on course since the cornerstone of my refueling was Imodium and salt tabs. (Get the visual)… So I could relate. We rode together for a bit and off she went.
Pat Bocking and Denise Roman drove by about then and told me to move my ass. I told them it was jiggling a lot but I don’t think that’s what they meant.
I tried to stay within my self and was feeling great. By the rollers I was thinking PB but before the out ‘n’ back, a layer of haze was rolling down the valley that reminded me of the camp weekend when I had a pretty bad asthma attack. I lost 10 days of peak training and went on prednisone to get it under control. I was planning on not racing / participating if the smoke came back so I was crushed. I huffed on my puffer like it was a bong and kept on going. By the false flats to Yellow Lake you could taste the smoke and visibility was down to about a km. The Yellow Lake gauntlet of supporters seemed too early (I wasn’t feeling that good) and by the end of the crowd I saw Jenny Andrews who yelled the usual encouragements. I asked her if it was the top yet and she said 4 km more. Booooo! There were tons of people stopped and resting / walking up the last pitch to Yellow Lake and I started to soft pedal since I could feel my lungs closing up shop. More meds! I was going so slow I thought I was doing a track stand. Finally at the top I was fairly angry and wanted to get back to either DNF or get he run going. Since I’m fairly to extremely slow I figured that I might be able to run as long as I kept my heart rate low.
My T2 volunteer was my old race pal Jamie Glennon from the old Superstar tri club of the late 80’s we did our first three Ironman Canada’s together back in the day. He told me to get off my ass and get out there so off I went. I saw Dana (my wife) and Hana (my daughter) and our friends Nancy, Joe, and Cathy and Bridget Luff who looked pretty excited so I couldn’t let them down. Later I found out that they were questioning the wisdom of starting a marathon with an asthma attack. So waddle, waddle, and then it felt like running and might have even looked like running but it sure as hell isn’t running. Behold The Ironman shuffle as performed 8 other times. WTF. By Skaha estates, I saw Stevi Williams smiling her happy ass off heading home and Bill Coons who wasn’t racing started to run with me. He is the moron who got me into this crap back in the day. Now after several Ironmans and Ultramans and a shiny new plastic hip he is pacing me for a bit (nothing illegal mind you). So now I have calf cramps and no lungs, but legs and lungs are over rated. Then I saw Erin still looking like he was enjoying his day and Darcie running home. By the time I hit the special needs and turn around I was getting impatient and didn’t want a PW (personal worst) so I started to enjoy less and work more. Sean told me no long walk breaks (so I took tons of little ones.) Employee 1147. In the end I actually did have fun and had to dig more than usual to finish. I think this year took more mental effort during the run and my total time was only 28 seconds off last year’s. My nutrition was about spot on: no hunger, no bonk, no tummy troubles. And my power meter worked like a champ for the first time in 4 years.
Congratulations to all and thank you all for making it a fun two decades.
I am now 8 Ironman finishes for 9 starts.
Jay
