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2012 Ironman Muskoka 70.3 Race Report-T2 & Run

T2

Heading out on the run--Ironman Muskoka 70.3I was so relieved to arrive into T2! For one the hills were over. At least I thought so. And two, I had not suffered any mechanicals. While walking my bike to the rack, I did notice that my tire was just slightly rubbing the frame. Can I use this as an excuse for my slower bike split? T2 went really well. I had my socks on already, so I just slipped my New Balance Minimus Roads’ on, grabbed my run hat and Fuel Belt and I was on my way. I did start heading out the bike exit and a volunteer quickly redirected me in the proper direction. I saw my Wife over, in what I thought was an out of the way area, but it all made sense once I headed out the run exit. She was standing along the chute that we headed out of. I swung over to give her a smooch, which I think surprised the shit out of her. Everyone around her made a loud ”Ahhhhhhhh” as I hit the exit timer. Time for a run!

T2 Result: Good
T2 Time: 2:14

The Run

Toronto HarborfrontWell the anxiety of what my legs would feel like on this years run was swirling in my head. I was ecstatic to realize I had some legs this year. This was most likely due to an increase in brick workouts this season, increase in sodium intake and also saving it a little bit on the bike. I went out with the intention of running 9:30-10:00 pace for the first 2 miles. I noticed that I was having trouble going that slow unless I was going uphill. After that first two miles the course was relatively flat and ran along the major roadway Highway 60 for a bit and I got into a nice cruise pace. My legs were feeling so good. Then we crossed the highway and headed onto Fairyview Drive. This is where the hills began.

The course seemed to be constant uphill from this point until the turnaround on Williamsport Road, with one very long uphill right before. I really don’t mind going uphill, except that obviously my pace slows down. When I reached the turnaround point I glanced at my Garmin and saw 57 minutes. I thought “Ok, cool under an hour, time to turn it up a notch!” All along I had been vaguely trying to calculate if I still was able to come under the 6 hour mark and thought I was most of the day. Even at this point I still thought I had a chance. The course should be mostly downhill or flat from this point on. The problem I didn’t anticipate was the toll the downhills would take on my IT band.

Toronto HarborfrontAs I was cruising down Muskoka Road 3, I could feel a tinge of irritation in my left knee. I knew instantly that it was IT Band issues which I had dealt with about a decade and a half ago on my right side. That time it also occurred running downhill. I tried to take it easy and eventually I made it to the flatter section coming off of Fairyview Drive. Instead of heading back down Highway 60, we then took a little walking path that ebbed and flowed through the fields paralleling the highway. This seemed to slow me down a bit. Not sure if it was my knee, my mind, or just that I was getting a little tired. I eventually reached a wooded section that seemed to motivate me a bit and the pace picked up some. A relay guy came by me and gave me some words of encouragement which also gave me a boost. With about a mile to go, I finally realized this was going to be real close for hitting the 6 hour mark. I then tried crank up the pace a bit more.

The small section down Cookson Bay Crescent was a push. A volunteer at the turn down said “Almost There”.  To which I replied “Almost Molson Time!”. The downhill stretch tested my IT Band some more and I hoped nothing disastrous would happen at this point. The climb out of Cookson Bay was a little killer of a hill. I even had to resort to the  Jens Voigt tactic of telling my legs to “Shut Up!” I even became vocal and I am sure the guy in front of me heard it, but at this point I really didn’t give a shit. It helped! As I turned onto Canal Road I blew past a bunch of people. I had less than 2 minutes and still had a half mile to go. It was not looking good. Then when I got to the Deerhurst entrance I realized I had to come in the back and all the way around the transition area. So there was no chance at this point. I was disappointed, but happy to be done and feeling pretty good.

As I came down Canal Road I was trying to spot my wife in the crowd but didn’t see her anywhere. All through the finish chute I didn’t see her anywhere. WTF?? As I came into the finish line there were two other pretty close in front of me, so in order to clean up there finish photos and mine, I laid back a bit. This gave me more time to scan for my wife, but still nothing. They held up the finish ribbon for me and I continued through the finish gate. Immediately greeted by volunteers and my finishers medal was placed around my neck. As the volunteer walked me back a bit and chatted I saw my wife running down from the road with a disappointed look on her face. She tried to catch me coming down the road and just missed me and then also missed me coming through the finish. She heard my name announced as she got up to the road. Thank God for pictures!

Toronto Harborfront

Run Result: Great
Run Time: 1:58:30(9:05 min/mile)

I finished and I feel like I finished strong. My wife commented that it looked like I didn’t do anything. I really had to take a leak as I had been holding it for most of the run for fear of losing precious time. I didn’t have the nerve to wet myself either, so l held it. Last years Miami 70.3 run was a 2:19(10:39 min/mi pace) and this year was a 1:58(9:05 min/mile pace). Chopping off 21 minutes is a huge improvement and I am very psyched about that. Especially considering the over 700 feet in elevation gain/loss compared to the bridge in Miami. All-in-all I am immensely happy with the way this whole season has progressed. I feel like I am making large improvements in every facet. I guess that is something that comes with the experience. Ironing out those mistakes every year.

Race Result: Great!
Race Time: 6:02:55(*for 72.8, not 70.3. I figure for 70.3 my time would have been around a 5:52:25)

Toronto Harborfront

Now it is time to relax! A week off camping in Algonquin Park is just what the Dr. ordered. Pretty soon I will be ramping up again to get ready for my race of races, Ironman Lake Placid.

2012 Ironman Muskoka 70.3 Race Report-T1 & Bike

T1

Toronto HarborfrontI bypassed the wetsuit strippers on the exit of the swim and started the long haul up the hill to the Deerhurst Lodge parking lot were the transition was. I can get out of my wetsuit pretty quickly and I thought the strippers would take longer than if I did it myself. I may take advantage of it at Lake Placid next year though. The path to transition followed the golf cart path up steady hill and ended up being about 0.35 miles in length. This was probably the longest transition distance I have ever had. I thought my transition was fairly decent for the things I had control over. I did put on socks since it was a bit cool out this morning. This will take up a good 30 seconds more, especially with wet feet.

 

T1 result: OK
T1 Time
: 5:01

The Bike

Technical Difficulties--Ironman Muskoka 70.3The start of the bike was a bit rough. After getting out into the mounting zone, I hopped on my bike and started pedaling. I immediately felt a rubbing of my back tire. I had recently put a new rear tire on and it was a bit taller than the previous one. I thought I had adjusted this correctly, but I think it may have came loose again. Funny how these things always happen in a race. My wife had made her way up to the road and came over to see what was going on. I heard my wife say “uh oh!” I managed to loosen the quick release and adjust the wheel to alleviate the rubbing and was on my way. I had taken my bike gloves from transition, but ended up giving them to my wife after I got the wheel fixed. I was finally on my way.

 

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The course was hilly to say the least. It wasn’t like huge mountain climbs, but it was just constantly up-and-down. There was a section on one of the major roads that was somewhat flat for a little bit, but even that had some undulations. Tried to settle into some grooves and made sure I was spinning at over 85 rpms on the hills. There was a couple hills that I had no choice but to go under, but for the most part I kept to that.

Toronto HarborfrontThe ride went through a couple small little towns that were a really nice change of scenery. There were usually groups of supporters cheering away. The scenery overall was gorgeous. Lots of lakes and woods. The trees were starting to change color too, which added even more to the picturesque surroundings. One stretch of road ran along a beach of a larger lake and there was fire boat docked shooting a large stream of water out over the beach which was really cool. I picked up a bottle of water and a Honey Stinger waffle at the first aid station. I usually don’t take food at race aid stations, but the Honey Stinger Waffle is my regular feed on the bike. This along with my homemade energy chunks kept me well fed for the race. I also kept well hydrated with 2 bottles of Skratch Labs Hydration mix and 1.5 bottles of water. Felt like this was the perfect amount. I had also taken 3 Salt Sticks and a bottle of Skratch Labs mix prior to the race too.

Toronto HarborfrontThe last part of the race was quite a bit hillier than the first half. My legs were really feeling it on the last couple of climbs. In addition to this was 3 sections of recently oil-and-chipped road…YUK! This shit should be outlawed! They did a pretty good job of sweeping it, but it just sucks the life out of me. Fortunately the sections were fairly short. In addition to the hilly course, they also extended it to 58.5 miles(94km)! What the hell??? Could we make this tougher please??!! Finally I rolled back into Deerhurst to get ready for the 13.1 mile run. I was hoping my legs still had some life left in them. While this was not my fastest bike ride, I think I may have executed it as I had hoped to and that was to remain steady and save something for the run. I also lost a minute or two adjusting my wheel at the start.

Bike Result: OK-(not superfast, but steady)
Bike Time: 3:18:59 ( 17.6 mph)