Profile of an Ironman – Run
For the end of year blog series, we're looking at two of our athletes, James Martin and Mike Galante. Before jumping in mid-stream, be sure to read the previous posts:
James Martin
Be sure to take a close look at James' Run in full detail.
I had worked hard over the past year on the run (much more than on swim or bike), I put in big miles and had seen steady improvements all year with PRs 1 mile to 26.2, I was in great run shape and I was lighter than I had ever raced a long course triathlon. I had decided in the weeks leading up to race that I would target something between 7:45 and 8:00 depending on predicted weather. Weather was to be in mid to high 70s, so I picked 7:55.
That noted, I started the run scared. I felt like crap that last quarter of the bike, and I was worried that my race was going to be shot. Run nutrition plan was to take a cup of coke every mile or two and as much water as the stomach would allow in between. Also planned on a salt stick every two miles and had a couple of gels with me in case I had some kind of emergency between stations.
After getting sunburned so badly over the last few years at long course, I had a small bottle of sunscreen on the race belt. So in first mile, I did my best to wipe the salt and road grit off my exposed parts (everything except legs) and get a layer of sunscreen on them. This worked and I pitched the bottle at first aid station (and thankfully I am not burned at all after race despite no clouds in the sky and 8 straight hours in the sun).
My 910XT was set to virtual partner mode, so I and my digital buddy set off down the road. Right outside of transition, I spot Ironwife and I am hurting, I do my best to say hey, but I should have done better and thrown her a high 5 or something; when you are hurting like that, I guess all your mind kind focus on is the hurt.
The legs were working, even if I was mentally still fearful; first couple of miles, I had to restrain myself and I still ran 7:42 for those 2 miles.
I decided to use my breathing to control the pace (I read something about this in Daniels Running Formula). So, I am breathing every 3 strides (3 in and 3 out) and my pace starts to track toward my goal of 7:55. Around this time, I go for my first salt stick and notice that they are gone, dropped on course somewhere early on. It’s time for a backup plan because I know that if I don’t take on a ton of salt, I have a history of hamstring cramps late in long course triathlons. I will never forget standing still at mile 10 of Augusta 70.3 and watching the race go by due to a hamstring cramp.
I asked a volunteer at a station what salt they had and he said pretzels. That sounded fine to me. So my aid station routine changed and I added pretzels to the list. I should also note that while the temperatures didn't get over mid 70s, there were several spots on the course where there was no shade at all and I felt really hot, maybe it was just me. So I also devised a little thing with my jersey where I rolled the lower edge up inside and kept it filled with ice. So this kept fresh ice surrounding my whole abdomen the entire time, which seemed to help and since the Riviera is full zip, I could have the rest of the top open to the breeze (which we occasionally had).
I start checking off miles and start to notice somewhere around mile 5 that I don’t feel like crap any longer and for that I am grateful. Perhaps I caught up on fluids, perhaps I was just happy to be off the bike, who knows, I felt better and the miles were ticking away.
I broke my marathon into two phases. Phase 1 was cruise control
I broke my marathon into two phases. Phase 1 was cruise control; check off the miles and focus on your pace and get your fluids and calories and most importantly, don’t do anything stupid (especially like running too fast). Phase 2 started at mile 18, at that point I would start the countdown. I knew that if I was on track, I could run that last 8 around 1:00 or 1:05 and that was a manageable concept, but I wasn’t going to consider that until I saw mile marker 18.
First 6.5 miles was right at a 7:50 pace (mostly because of starting a little too fast). I hit the park and was heading back to the Transition area and things were starting to hurt, but nothing too bad. It actually felt manageable and keeping a handful of pretzels to snack on seemed to be working thus far.
I hit the Alvin’s Island turnaround and skipped the special needs bag and was feeling pretty good. I saw my Mother and my little sister again and choked back some emotion and pressed on. After being out there for that long, it sure is nice to see your family smiling and waving.
Second 6.5 miles was at 7:59 pace, which put me right on track to hit the 7:55 target. At this point, I realized I was still breathing 3 in and 3 out and I decided it was time to go to my usual race breathing (2 in and 2 out) and see if that made my 7:55 pace easier. It did, before I really noticed it, I was at mile 15 and started to dream about a strong finish. I had to remind myself, no looking beyond mile 18! Stay on cruise control for 3 more miles, hit the nutrition, hit the fluids, eat your pretzels, don’t worry about passing or getting passed, just run your race.
I keep the focus, ignore the pain in my feet and in my quads and IT bands, and just keeping ticking of the steps. Before you know it, I see mile 18 and I tell myself this:
You given hours of your life and the lives of others every day, you have taken time from your family, you have missed important things, you have sacrificed things, your family has supported you, your wife puts up with all of this: the training, the eating, the planning, the complaining, the 4:00am runs and the late night trainer rides . . . you have 8.2 miles to turn yourself inside out to make all of those sacrifices worth something, you have 1 hour to go earn what all those people have given you...
MY RACE HAS NOW BEGUN
3rd 6.5 miles, 7:49 pace, but now I am making things happen. I am still trying to get some calories and some fluid and some ice and some salt, but I am running through the stations.
Mile 19: 7:42, I am passing people left and right but this is a two loop course, so it is hard to know how many people are on their first loop and how many are headed for home like I am.
Mile 20: 7:47, legs are hurting, but no more than they should, I haven’t looked at my heart rate monitor once, but I don’t feel like I am blowing up or anything.
Mile 21: 7:55, had to get one good dose of fluids and calories for the final push, slowed me a hair, I think I actually walked a few steps at this station.
Mile 22: 7:38, I see the 4 to go sign and think, "I got this now!" 4 miles is what I do for recovery! Then I feel a twinge. My left hamstring says, your mind might be willing, but you better watch yourself or I will end you. Not a cramp, just a threat.
Mile 23: 7:43 My mind is screaming GO GO GO, but legs are saying you might run this mile in 7:15, but you will walk the last 2.
Mile 24: 7:53, very busy part of the course, I hit up my final aid station douse myself with water for one final push. Negotiate with the legs one more time . . . please don’t cramp, please let me push this thing.
Mile 25: 7:43, around this time, I pass a guy that I am pretty sure is in my AG and I am pretty sure is on the way home.
Mile 26: 7:30, legs be damned, the tractor beam is locked in and I am busting it. Course is congested on the way to the chute/turnaround and I am dodging people all over the place.
Last quarter mile: 6:44 (pace), I am pushing this with everything I have. I catch a guy in the chute with about 200 to go (not in my AG), my breathing is labored, I am wheezing heavily like I have emphysema, the left hamstring cramp is imminent now. I am screaming my head off, pumping my fists and smiling like a lunatic.
Mike Galante
Be sure to take a close look at Mike's Run in full detail.
Finally! Time to show this race whose boss. Almost. Within the first 20 steps I realized that every muscle in my core was shot. I guess remaining tense and hunched for six hours takes more energy than I thought. Even still, my first couple of miles were right around my goal 8 minute pace. I saw Ev, Travis, and the rest of my support crew at Mile 4 and gave a big smile, though I wasn’t feeling terrific.
I really wanted to kill the run, and all the way through about Mile 10, my pace was solid. But a few miles before starting the second lap, I just couldn’t hold it. The only thing I could eat turned out to be Ruffles potato chips, so at each water stop I walked while cramming as many chips into my mouth and occasionally grabbing some Coke. The race went from “16 more miles” to “just get to the next water stop.” It was hard to accept that my run wasn’t going to meet my own lofty expectations, but I got on with it. And you know I’m always good for a picture.
At the halfway point I stopped for a full minute to talk to the support crew. I was feeling awful and let them know it, but Ev gave some great words of encouragement, reminding me how many times I’ve run 13 miles and that’s all that stood between me and the finish line. Back at Mile 17 I saw everyone one last time before the finish.
I was quickly climbing up the rankings in my age group, meaning even if I thought the run was tough, everyone else must have thought it was tougher.
This time Ev put things in perspective saying even Hazel can run 9 miles. She also told me I was quickly climbing up the rankings in my age group, meaning even if I thought the run was tough, everyone else must have thought it was tougher.
At that point I distracted myself by keeping an eye out for people in my age group, methodically tracking them down. The sun had set and the temperature was cooling off again. The thought that I started the race before the sun rose and would finish after it set was in some way comforting. Making the final couple of turns, leading to the “Left for Lap 2, Right for the Finish Line” brought on a huge sense of relief. It felt like I was sprinting, though my watch put me closer to a slow jog.
Nonetheless, as I rounded the second to last corner I saw Ev and the rest of the support crew going nuts. I stopped and Evelyn gave me a huge hug while everyone else hooted and hollered. I took off and ran down the final corridor and had the finish line in my sights. The crowd was insane and the emcee called my name out and gave me a high five as a crossed the line.
How did the run go in general?
Hard. Running is my strength, and thank goodness it is. I got off the bike and immediately noticed my entire core was completely tight/sore/weak all at once. It really affected my run. Additionally, thanks to the nutrition issues late on the bike, I felt a little underfueled and dealt with it by walking the water stops and eating potato chips.
Wobbly legs?
It took a solid 4 - 5 miles to feel "normal", which was longer than I expected and longer than I had experienced in training.
When did you transition from “cruising pace” to “finishing pace”
Looking back, I made that transition later than I would have expected. It was probably around Mile 22 or 23 when I decided to start pushing it. I think it ended up being later than planned was from a fear of totally losing it due to lack of fuel. The potato chips were enough to get me from water stop to water stop, but I wasn't sure how much more energy I had beyond that.
Next
We'll be looking at the post-race wrapup and analysis.
Reference
Much of the race report comes directly from the athlete's own race reports. James Martin's is posted at SlowTwitch while Mike Galante is on his blog at blog.mikegalante.com.