2003 IMUSA
(IronMan Lake Placid)
By:Scott Smith
July 31, 2003
Just back from Ironman Lake Placid and thought I would give you guys a
report on the event.. Hold on.... Where do I begin ???? We arrived on
Thursday in Lake Placid and the weather was about 72 degrees and the sky
were heavenly. This weather stayed for the next 2 days. Very little breeze
and sunny all day. The evenings found cooler temps with the average around
55 or so. On Friday morning we all met up for a cool 70.8 degree swim at
mirror lake. Gatorade was there and so were about 1000 other people.
The swim went great. We managed to swim 1/2 the course cause that's what the
coach said to do. Later that day we set out for the run course for a 30
minute ride to test out the ole re assembled bikes. The weather was
great. Elizabeth and I got together and managed to contemplate on
how Sunday would go. She was honest and so was I. We both respect the race
and the distance. If you don't... you die... It was a good ride.
Saturday brought a special treat for me. One that I would reflect on the
next day. Krista (my youngest daughter) and I went for a early morning run
out on the run course. We parked about 1 1/2 miles from the Ironman
turnaround. She and I had a very memorable run. We talked about the
beautiful surroundings and she mentioned how proud she was of her dad. I
would think of that short run and moment virtually every step I took on
Sunday. Later that day... back to Mirror lake for a short swim... I am
ready.... That evening we all had dinner together (about 20 of us) which
was very pleasant.
Race day...... Up at 4:00 am for breakfast. The usual Oatmeal, Bagel,
Banana, Coffee and Ultra Fuel. Out the door at 5:15.. making our way to
transition. The clouds were extremely heavy and the temperature was around
60 or so. This day was so unlike the previous two. Something is not right
here. Oh well... if I've learned anything at these events it's that you
can only control what YOU do..... don't sweat the things you cant... Made
the drop off of special needs bags at 5:30 and into transition I went. Set
up my bike, checked it all out and donned the ole wet suit. What a good
feeling to not have to get an announcement that it's wet suit legal. One
less mental gremlin to fight away. Off to Mirror Lake now. I met my
partners at the lake for a last minute "Let's do what we came here to
do" pep talk. We are ready.. It's 6:25 now and I'm looking at the
toilet lines.. Don't even think of getting in that line... have to warm
up... We moved to the waters edge and I begin to reflect on my life years
ago at 272 pounds... I get a little choked up. Not in my wildest dreams...
"Ironman"..... Don, Liz and myself huddle close for a few
minutes... I get a short 50 yard warm up.. then another... then another.
I feel good. Back to the shallows I find my two training partners. We talk
about strategy... (wow... this would be a good time for that at 6:50 am)
We all decide to start about 10 yards from the front and on the inside...
Yep 10 yards from the front...I said we were ready... 7:00 a.m. the cannon
fires.. And we're off. Mirror Lake has a cable under the water about10 feet below that runs directly down the buoy
line. No sighting needed for the entire race. I managed to get a
good line and it seemed as if there were some good swimmers along side me.
I mean that because I just about never got held up or punched or pushed.
Out of the water on the first loop at 39 minutes... 40 was my goal or a
1:25 total...pretty good for me... I see Krista to the right as I exit and
I run for a kiss.. She snaps a picture and I was glad I saw her. The
second lap went well and I was out of the swim in 1:23... 5 minutes faster
than last year... Up through transition which for Lake Placid is about 2
blocks away.. Not bad though... carpet and screaming supporters all the
way. Half way there I see Barbara (my greatest supporter) and Krista (my
greatest supporter).... (support is important and appreciated) Cost me Ben
and Jerry's Ice Cream every night but it's worth it) In to the transition
tent.... everything went well. Out for the bike... First 4 miles are up
hill and the wind is now blowing about 25 to 30 MPH... Next 6 miles are
DOWN HILL, I am flying for the entire 6 while my max speed hits 49 MPH.. I
managed to pace myself well through the first part of the first loop. Hit
mile 20 at 57 minutes. I'm ahead of last year but wonder if I'm going out too fast. Food for the 1st
hour consist of 400 calories of Carb Pro, 1/2 PBJ, 1 banana GU, 1 small
snack size Payday bar.. I feel good. Worked my way through the middle of
the course knowing what was coming around mile 44.. Whiteface
Mountain!!!!! I get there and feel great. I found myself in the big chain
ring front and the 23 or 25 in the rear (was using a 27 X 12 rear cog).
The whole 12 to 13 miles of climbing I was passing folks left and right
into the nasty wind.. Hit the 1/2 way bike point at 3:01, 30 minutes ahead of 2002... I wonder
how I will feel on the second loop? Did I go out too fast?, what will I
have left for the run?, Did I eat well?. Awe shut up.... just RACE... The
second loop brought RAIN, RAIN and RAIN.. Hard and long. Had to pull off
the glasses just to see at times. Hit Whiteface Mountain again at mile
100....I'm not passing people now and they're not passing me... This next
12 miles is as physical and mental as it gets. 30 MPH winds, massive rain
(like Forrest Gump said "Big Fat Rain") and I know I'm running 26.2 in
about an hour... (yea, I said an hour... now moving up hill at 10 MPH..
small chainring front, 25 to 27 rear, just like everyone else) Like I said
"Shut up and Race". Into transition at 6:31:38... 37 minutes
better than last year... I leave out of transition and there are my two
angels waiting... Barb and Krista... They both insist on kisses and get
them... I'm off. My legs feel great. My plan for the run is to go
steady and walk only if needed, late in the run... (2002's run was 5:50)
This year I had decided to take the Carb Pro out on the run course in a
fuel belt. I wanted to get in at least 6 bottles (225 calories per bottle)
before the 2nd loop. After that I would depend entirely on the aid
stations. My pace was good the 1/2, managed to move well the whole time.
On the way back in I see Elizabeth... she made it to the run course. We
exchange hugs.. I tell her to be patient and have a good run. I see
Don and calculate that I'm about 8 minutes behind him. 1st loop completed
in 2:19... Not bad, I had hoped to do that on the second as well. The
rains continue.. light but they continue... 2nd loop went ok...Caught Don
at mile 15. I stopped for a talk to see if he was ok. He had just went
through a tough time.. He was however, coming back.. We run off
together.... 50 yards he shuts down to a walk... He's going to get through
this race he says... He plays it smart.. He'll recover through walking and
maybe pick it up later, but he will finish and set a new PR. I move on at
a 11 minute mile pace. Thought of my Saturday morning run with my daughter
a lot... especially when I got to that point on the course.. turn around,
mile 20... (seems as if I might have planned that Saturday run location
for a reason ???) Mile 22.. I can hear the announcer at the finish line...
he's 4 miles away.. No, this is not noisy Ambassador Caffery... it's rural
America USA, pretty quiet out there.. It's amazing what energy you find
when you realize that your going to do it, you've achieved your goal,
you're doing something that millions only sit, eating chips on the sofa
and dream about, you're going to cross that finish line at "Ironman".
My finish was going to be special this year... near the inflatable
Gatorade bottle, someone was waiting. Krista. She was going to make that
dash with me hand in hand and cross that finish line. What a fitting end,
she had been with me the entire day (physically and mentally). It's now
time to reach for my secret weapon which I have at every race..
"2" homemade Oatmeal cookies (Mom's recipe). Just what I need, 4
miles out. They go down as planned and I make my way back to the town of
LP. No stopping now. I enjoy all the spectators along the way.. I manage
to congratulate many runners as I pass them going in.. "we're going
to make it I say"... somehow, they pick up their pace when encouraged
that way. I'm back to transition and about to head in. It is so good to
make that right turn that says finish instead of the one that says second
loop. I enter the 1980 Lake Placid Olympic Ice Oval to a crowd of 10,000
who don't know me from Adam... they know me as an Ironman, a dedicated
athlete of some sort, a committer fulfilling a commitment to myself, my
training partners and my family. We were all family in that oval. I turn
the corner to look for Krista... kids are lining the curve.. she's not
there.. I stop and call her name... She's still not there... I have to
turn and do something very hard.. finish without her. I run down the chute
and the folks are going crazy. I remember the past three finishes in a
split second. Florida 2001, Lake Placid 2002 and Great Floridian 2002.
This one is just as good. 13:16:11. 1 hour faster than 2002. Run time was
5:09, 25 minutes better than 2002. My goal had been met. Improve upon
2002. On a difficult rainy, windy, cold day filled with many opportunities
to say "the hell with it". I'll take the win. A win it was. Barb
and Krista were at the finish. Krista had been held up by the crowd and a
pushy volunteer who I'm sure was just trying to do his job. She's just a
little too polite I guess being from the south. I told her that next time
tell him very politely that your daddy is in that chute (and he's a big
guy) and your going in there whether he likes it or not. But be polite.
She tells me that she'll be there in Ironman Florida and nobody will stop
her from going down that chute. Somehow I believe that. I phone a few
friends back home, an old training partner in Baltimore and then receive a
call from Coach looking for this month's payment (just kidding). He's
pleased with the finish and gives me an off day for Monday. What a guy!!!!
Later that evening I hear the announcer say "Don Cassano"
Ironman from Alexandria Louisiana. I grin and say to
myself "way to go Don". Elizabeth is still out there. It's dark
and getting very cold. I know she'll make it. She's just that way. Later
that evening the words "Elizabeth Cassano you are an Ironman".
There was never a doubt in my mind. We all made it. Each in their own way.
Each on their own.... to battle the difficulties, the elements, the doubts
that always enter our minds and sometimes the "Unknown". Ironman
teaches you respect, it teaches you to never give up, it teaches you to
teach others to never give up, it
disciplines you, it makes you a stronger person and it even manages to
soften you a bit. It absolutely "Changes Your Life Forever".
We've all heard the saying that life only meets you half way.... Well,
Ironman meets you 141 miles later and not a yard sooner. Train
smart.......
Nutrition:
Swim:
1 - GU (15 minutes before start)
Bike:
6 - 24oz bottles Carb Pro - 450 Calories Per Bottle - 1 per hour
6 - GU's - 1 per hour
5 - snack size PayDay bars
3 - half sandwiches PBJ
Run:
6 - 7oz flask of Carb Pro - 250 Calories per flask (1st 15 miles)
3 - GU's
2 - snack size PayDay bars
2 - Mom's recipe Oatmeal Pecan Cookies
sipped Gatorade, Cola, Water, Chicken Broth (from mile
15 on)
nibbled bananas, oranges, pretzels (entire run)
Post Race:
1 - Big Fat Hamburger (it's the only thing I've found that settles my
stomach)
1 - Dr Pepper (In thought of my ole training partner Mark Bresee)
1 - shower
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