Freight Train.
That was the image that I woke up with Saturday Morning in my head. A freight train doesn't go especially fast, but darned if you're ever going to stop it. That would be my anchor today.
Pre-swim: Tawni texts me, "how you feeling?"
"A little nervous, a little excited, hard to explain"
"I'm excited to see how today plays out for the freight train"
She's in my corner and so is the Lord, Philippians 4:13. Not so much because Im something special, but rather, Ive stayed clean (no doping), tried to keep my priorities straight during training, and tried my best to keep covenants. While I dont feel that Heavenly Father will help me win races, etc, I do feel that the peace of mind helps with performance.
I saw some great guys pre-race from LiveWell Tri team, one of my sponsors
Swim:
Wave start changed everything. Went out with 20 or so dudes, we hit the wave in front of us and our pack broke up. Then it was just finding someone with whom to navigate through the debris. The two other guys I ended up being around were a touch slower than I would have liked, but to bridge up to something meaningful wasn't worth it. So, freight training the swim meant I lost a couple minutes, but stayed very within my swimming ability. Came out of the water feeling like that was a nice morning warm up. Zone 3 swim skin and goggles were perfect!
Bike:
Wave start changed everything. Still a touch packy coming out of town, but for sure we could stay more legal than in years past. Much better overall. Officials were filling the penalty tents, Awesome! Power meter didnt hook up until 50 minutes in, but no biggie. Aimed 70-75% FTP, around 200-210 watts. Letting people by, checking ego and staying in the freight train mentality. Hearing my coach say, hide away for 120, ride away for 60. Came off Hawi, hit the queen K and settled in. Time to ride away. Came into T2 feeling good. Normalized power=207. IF had power data first 50 min, likely normalized was 210. Right on the money. I had no idea where I was sitting placement wise, and didnt want to know (turns out I came off the bike in 20th position).
Run:
7:10s-7:15s out the gate and see how things feel. Felt easy, felt good. Held that through Ali'i. Going up Palani, didnt feel too much fatigue in the legs, almost too good. Maybe something is wrong, I shouldnt feel this good. On the queen K, lets drop to 7 min pace and see what HR does. Freight train is passing the "speed trains" he saw on the bike. Chewing ice constantly for the entire race is keeping me cool and distracted. Saw Frodeno pass the other way, no one in sight behind him. Went into energy lab, still feeling too good to be true. Hear coach's advice, wait for it, hold back, last 10K you can race. Hit mile 20 and started the race. Tried to click off each mile for the last 6 miles, staying mentally strong and holding sub 7 min pace. Still held back a touch for mile 21 and 22. Mile 23 forgot about HR and just wanted to go fast. 24 was the hardest mile of the race, wanted to slow down. I see Jorge, "where is my placement?" "You're 5th!" Im super happy, but at the same time thinking, I have two miles to pass a couple more guys. Miles 25 and 26 was spent racing one of the 35-39 guys (but I didnt know that until after, thought maybe he was 4th in my age group). Last mile clicked off a 6:10 (downhill). Into the finish chute, saw family, gave love, finished, showered, exit, gave more love to family. Time to eat pumpkin pie and celebrate. 9:05 on a tough day, 5th age group, 1st place USA guy in age group.
First Ironman run at my potential, best Ironman race to date for me (not a PR, not highest placement, but I can tell this was my best performance) and finally got the elusive HR profile that I knew I could hit. Much thanks to Bevan McKinnon, new coach at fitter coaching, fat adaptation strategy, LCHF, and lots of other stuff we changed for this race. Also, much thanks for the foundation my prior coach, Doug MacLean, gave me to build upon.
5th place in 2019 was way harder to hit this year than last year, competition was stiff! After the race feeling pretty sore and beat up. Didn't leave anything on the table. Here are some run data for you geeks.
0:00 41:40
1:23:20
2:05:00
2:46:4
25 50 75 100 125 150 175
That was the image that I woke up with Saturday Morning in my head. A freight train doesn't go especially fast, but darned if you're ever going to stop it. That would be my anchor today.
Pre-swim: Tawni texts me, "how you feeling?"
"A little nervous, a little excited, hard to explain"
"I'm excited to see how today plays out for the freight train"
She's in my corner and so is the Lord, Philippians 4:13. Not so much because Im something special, but rather, Ive stayed clean (no doping), tried to keep my priorities straight during training, and tried my best to keep covenants. While I dont feel that Heavenly Father will help me win races, etc, I do feel that the peace of mind helps with performance.
I saw some great guys pre-race from LiveWell Tri team, one of my sponsors
Swim:
Wave start changed everything. Went out with 20 or so dudes, we hit the wave in front of us and our pack broke up. Then it was just finding someone with whom to navigate through the debris. The two other guys I ended up being around were a touch slower than I would have liked, but to bridge up to something meaningful wasn't worth it. So, freight training the swim meant I lost a couple minutes, but stayed very within my swimming ability. Came out of the water feeling like that was a nice morning warm up. Zone 3 swim skin and goggles were perfect!
Bike:
Wave start changed everything. Still a touch packy coming out of town, but for sure we could stay more legal than in years past. Much better overall. Officials were filling the penalty tents, Awesome! Power meter didnt hook up until 50 minutes in, but no biggie. Aimed 70-75% FTP, around 200-210 watts. Letting people by, checking ego and staying in the freight train mentality. Hearing my coach say, hide away for 120, ride away for 60. Came off Hawi, hit the queen K and settled in. Time to ride away. Came into T2 feeling good. Normalized power=207. IF had power data first 50 min, likely normalized was 210. Right on the money. I had no idea where I was sitting placement wise, and didnt want to know (turns out I came off the bike in 20th position).
Run:
7:10s-7:15s out the gate and see how things feel. Felt easy, felt good. Held that through Ali'i. Going up Palani, didnt feel too much fatigue in the legs, almost too good. Maybe something is wrong, I shouldnt feel this good. On the queen K, lets drop to 7 min pace and see what HR does. Freight train is passing the "speed trains" he saw on the bike. Chewing ice constantly for the entire race is keeping me cool and distracted. Saw Frodeno pass the other way, no one in sight behind him. Went into energy lab, still feeling too good to be true. Hear coach's advice, wait for it, hold back, last 10K you can race. Hit mile 20 and started the race. Tried to click off each mile for the last 6 miles, staying mentally strong and holding sub 7 min pace. Still held back a touch for mile 21 and 22. Mile 23 forgot about HR and just wanted to go fast. 24 was the hardest mile of the race, wanted to slow down. I see Jorge, "where is my placement?" "You're 5th!" Im super happy, but at the same time thinking, I have two miles to pass a couple more guys. Miles 25 and 26 was spent racing one of the 35-39 guys (but I didnt know that until after, thought maybe he was 4th in my age group). Last mile clicked off a 6:10 (downhill). Into the finish chute, saw family, gave love, finished, showered, exit, gave more love to family. Time to eat pumpkin pie and celebrate. 9:05 on a tough day, 5th age group, 1st place USA guy in age group. 
Team Williams, sponsored by the Clayson Williams Eye Center
First Ironman run at my potential, best Ironman race to date for me (not a PR, not highest placement, but I can tell this was my best performance) and finally got the elusive HR profile that I knew I could hit. Much thanks to Bevan McKinnon, new coach at fitter coaching, fat adaptation strategy, LCHF, and lots of other stuff we changed for this race. Also, much thanks for the foundation my prior coach, Doug MacLean, gave me to build upon.
5th place in 2019 was way harder to hit this year than last year, competition was stiff! After the race feeling pretty sore and beat up. Didn't leave anything on the table. Here are some run data for you geeks.
| Laps | Time | Cumulative Time | Moving Time | Distance | Elev Gain | Elev Loss | Avg Pace | Avg Moving Pace | Best Pace | Avg HR | Max HR | Avg Run Cadence | Max Run Cadence | Avg Stride Length | Calories |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 6:59.3 | 6:59.3 | 6:59.3 | 1.00 | 32 | 44 | 6:59 | 6:59 | 6:22 | 148 | 152 | 183 | 188 | 1.26 | 11 |
| 2 | 7:25.6 | 14:25 | 7:25 | 1.00 | 52 | 22 | 7:26 | 7:25 | 6:55 | 149 | 154 | 183 | 188 | 1.19 | 12 |
| 3 | 6:52.9 | 21:18 | 6:52.9 | 1.00 | 12 | 32 | 6:53 | 6:53 | 6:28 | 151 | 155 | 183 | 188 | 1.28 | 11 |
| 4 | 7:03.0 | 28:21 | 7:03.0 | 1.00 | -- | 4 | 7:03 | 7:03 | 6:27 | 150 | 153 | 182 | 186 | 1.26 | 12 |
| 5 | 7:14.6 | 35:35 | 7:14.6 | 1.00 | 7 | -- | 7:15 | 7:15 | 6:38 | 150 | 153 | 182 | 188 | 1.22 | 11 |
| 6 | 7:05.2 | 42:41 | 7:05 | 1.00 | 48 | 38 | 7:05 | 7:05 | 6:22 | 150 | 153 | 182 | 188 | 1.25 | 11 |
| 7 | 7:01.8 | 49:43 | 7:01.8 | 1.00 | 26 | 25 | 7:02 | 7:02 | 6:36 | 149 | 155 | 182 | 186 | 1.26 | 11 |
| 8 | 7:35.5 | 57:18 | 7:35 | 1.00 | 113 | 90 | 7:36 | 7:35 | 5:50 | 150 | 153 | 183 | 188 | 1.16 | 12 |
| 9 | 7:01.8 | 1:04:20 | 7:01.8 | 1.00 | 24 | 9 | 7:02 | 7:02 | 6:04 | 152 | 156 | 183 | 186 | 1.25 | 11 |
| 10 | 6:57.7 | 1:11:17 | 6:57.7 | 1.00 | 19 | 46 | 6:58 | 6:58 | 6:42 | 149 | 154 | 182 | 186 | 1.27 | 11 |
| 11 | 7:15.1 | 1:18:33 | 7:15 | 1.00 | 58 | 17 | 7:15 | 7:15 | 7:00 | 152 | 155 | 182 | 186 | 1.22 | 11 |
| 12 | 7:04.6 | 1:25:37 | 7:04 | 1.00 | -- | 29 | 7:05 | 7:04 | 6:53 | 151 | 155 | 182 | 188 | 1.25 | 11 |
| 13 | 7:13.8 | 1:32:51 | 7:13.8 | 1.00 | 50 | -- | 7:14 | 7:14 | 6:51 | 153 | 157 | 183 | 186 | 1.22 | 11 |
| 14 | 7:15.7 | 1:40:07 | 7:15.7 | 1.00 | 22 | 15 | 7:16 | 7:16 | 6:47 | 154 | 158 | 182 | 188 | 1.22 | 12 |
| 15 | 6:59.7 | 1:47:06 | 6:59 | 1.00 | -- | 79 | 7:00 | 6:59 | 6:48 | 155 | 158 | 182 | 186 | 1.26 | 11 |
| 16 | 7:09.3 | 1:54:16 | 7:09.3 | 1.00 | -- | 30 | 7:09 | 7:09 | 6:43 | 157 | 159 | 182 | 186 | 1.24 | 11 |
| 17 | 7:11.9 | 2:01:27 | 7:11.9 | 1.00 | 5 | 6 | 7:12 | 7:12 | 6:59 | 158 | 163 | 183 | 186 | 1.22 | 11 |
| 18 | 7:33.2 | 2:09:01 | 7:33 | 1.00 | 80 | -- | 7:33 | 7:33 | 6:58 | 160 | 162 | 184 | 190 | 1.16 | 12 |
| 19 | 7:23.2 | 2:16:24 | 7:23 | 1.00 | 39 | -- | 7:23 | 7:23 | 7:09 | 159 | 162 | 184 | 188 | 1.19 | 12 |
| 20 | 7:04.4 | 2:23:28 | 7:04 | 1.00 | -- | 22 | 7:04 | 7:04 | 6:50 | 158 | 162 | 184 | 188 | 1.23 | 11 |
| 21 | 6:56.8 | 2:30:25 | 6:56.8 | 1.00 | 20 | 35 | 6:57 | 6:57 | 6:32 | 161 | 165 | 185 | 188 | 1.25 | 11 |
| 22 | 6:55.6 | 2:37:21 | 6:55.6 | 1.00 | -- | 28 | 6:56 | 6:56 | 6:37 | 162 | 164 | 185 | 188 | 1.25 | 11 |
| 23 | 6:52.4 | 2:44:13 | 6:52 | 1.00 | 6 | 23 | 6:52 | 6:52 | 6:32 | 164 | 168 | 185 | 188 | 1.26 | 11 |
| 24 | 7:00.9 | 2:51:14 | 7:00.9 | 1.00 | 33 | -- | 7:01 | 7:01 | 6:32 | 167 | 170 | 186 | 188 | 1.23 | 11 |
| 25 | 7:22.6 | 2:58:36 | 7:22.6 | 1.00 | 94 | 24 | 7:23 | 7:23 | 6:29 | 168 | 173 | 186 | 190 | 1.17 | 12 |
| 26 | 6:09.8 | 3:04:46 | 6:09.8 | 1.00 | 16 | 121 | 6:10 | 6:10 | 5:46 | 170 | 173 | 186 | 190 | 1.40 | 10 |
| 27 | 1:54.2 | 3:06:41 | 1:49 | 0.26 | -- |
Heart Rate
109 bpm
3:14:49 h:m:s
3:14:49 h:m:s
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