This is my third year of preparing for Ironman races - In 2019, I did my first since Wales in 2014, by going 10.27 in Barcelona, and then last year I had Lanza & Outlaw lined up with both being cancelled within the last 10 weeks of the prospective race dates. With both deferred to this year I planned on doing both like I did in 2013, however, Lanza had to be deferred again with the movements in dates bringing it too close to Outlaw and it being a faff to get there in any case. Here we were then, back in Nottingham five weeks after the half, looking for a good competent race and a sub 4 marathon which I was convinced I could put together having gone 4.03 in Barcelona, we would see..
Swim
I went in my mate Scrappy's wave a few minutes before I was due, having had appalling traffic hold ups at the half. We picked the centre platform, and plopped into the water gingerly from there. I enjoyed a biff free swim, not a lot in the way of traffic, and only fleetingly saw legs to catch onto for 10 seconds here or there. I passed the time away counting down the 250 then 500 metre markers and didn't seem to zig-zagging too badly. No real problems apart from some bad patches of weeds on the way back where it felt like clawing through netting, and worryingly my timing tracker seemed to get tangled with weeds and the line to once of those small buoys which caused me to stop and cramped my calf. Out of the water 1.27 but a long 1.28 legging it into T2. I'd take that, my pace was similar to my practice swims and I'm not a good swimmer !
Bike
After a barefoot run through T1 carrying my shoes, a quick pee that was one of those early morning endless dad pees, I was out on my favourite section, aiming for 200-210 watts, and feeling good. The southern loop first time round was busy with riders, but not cars, and the riders were receptive to a shout of 'on your right', so good progress was made. About 30 miles in, and it was warmer and I could see I was sweating, it seemed the power target was becoming ominous, so I reduced the effort down to 190-200W and largely stayed there. Drinking PH laced Ribena for the first half, then two bottles of high 5 for the second. On two or three occasions, riders objected to me coming past and decided to do the big spuds and burn their matches - I seem to attract this, and just hold my watts wondering why they do it, and then as the miles got in the 90's I had made my way to some of the faster bikes, caught and passed a pack, and then an obvious 3-up , and they knew exactly what I thought of them as I went past. Other than the match burners, I had no one overtake, so figured I'd done OK (my head unit shows 30s power and cadence only) . 5.07 off AP 182 NP 190 , now let's put away that sub 4 marathon.
Run
First 4 miles bang on where I wanted them just about BUT something was wrong, my HR was ridiculous for an easy pace, and it was so warm going out to the embankment first time out. I think I was on schedule until I made padlock bridge and then it fell apart in the tree cover, I knew I wasn't going to hold my target 8.45 min miles and had to adjust my expectations. Either I hadn't drank or eaten enough on the bike, or I was wilting, but my usual robot like pacing deserted me. I needed to slow to miles in the 9 range and then it was just a case of running as easy as possible, recover through the aid stations and don't walk between the stations. Also, I knew that if I avoided averaging 10 min miles, I'd still be under 4.20 for the marathon which would be respectable. Toughed it out, kept strictly to just walking the aid stations and broke down the run into 'stints'. There was a cruel slow quarter of a mile or so which undulated around the water park and included a steep drop and slow climb which was no fun after 19 miles or so. Once back onto the towpath I knew it was just now flat and used the 500 metres markers as mental comfort. Last lap was great, knowing I would finish and in a reasonable time. 11.06.31 - Congratulations you are an Outlaw - nah, I'm now a Duathlete, you can stick that swimming lark for a couple of years, it's all about the run, bike, run from this point onward. #
Post race thoughts
Clearly never going to get faster in the swim, I don't have any love for it at all. Strengths are bike and usually I can run , so it's Duathlon for the remainder of the year. I fancy Zofingen but after yesterday, is that pie in the sky if I don't feed right off the bike ? Maybe middle distance will suit me better - I'll have a go at the standard distance later this year and decide going into winter. It's been wonderful, but I'll not miss washing out my wetsuit !
