IronMan USA 2007
Lake Placid, NY
By: Ken St. Pe'
Well, I finally did it.
I got my Kona ticket. It is
really cool to have a big time dream and goal come true. Thanks to everyone who
gave me their prayers and support — my awesome wife and kids.
I don’t want to sound like a Superbowl MVP cliche’ but I thank the
good Lord the most. I can confirm he
answers your prayers.
I thought I’d keep this report confined to race specifics.
The swim was a two loop lake swim. The
water was perfect. Visibility was 10
to 15 feet and there was a cable which ran the length of the course holding the buoys
in place. I seeded myself up front
and in the middle of the main group of swimmers.
I usually try to line up outside the main pack to avoid the high contact
but I went for the aggressive approach this time.
After the gun, I swam hard for 300 to 400 yards.
It was a slugfest but nothing intentional. I then worked my way to the buoy
line where I could see the cable. From
there, I followed the cable and only sighted to avoid other swimmers.
I fell into a group just behind the lead pack and in front of another
large pack. We caught some female
pros who had a 35 minute head start on the
back side of the first loop. I
figured then that I was having a good swim.
My split at the half was 28:00. I
repeated for the second loop then went off to the bike.
Swim to bike transition required a long run from the lake
but it gave you a good amount of time to get your heart rate down.
I made a quick transition - grabbed my shoes, shades, salt and pop tart
then headed out to start the real fun.
The bike starts with a few hills in town, a steep downhill
and then a fairly long climb. I used
the climb to settle into steady PE mode and ignored my HR at this point.
I used my power meter only as a way to make sure I wasn’t turning
insane watts. My plan was to hold
at least 20 mph the first loop and note my power at 30 minute intervals then use
the power meter to make sure I did the same on the second loop.
I did this because (1) I was racing for a Kona spot and needed 20 mph to
get there and (2) since I had never ridden the course before I didn’t know
where the fast and slow parts were. Using
the power meter gave me this info for the second lap – when it really
mattered.
After the first few small climbs there was a huge descent
lasting 6 miles and topping out at 40+mph speeds.
Pretty fun and scary stuff for us flatlanders.
Then the course goes into small rollers and this is where I went to work.
I just put the head down then
grinded out good speed here (22-24 mph) knowing the other riders don’t have
our steady state abilities. The last
ten miles of each loop is a series of several climbs which are all really a part
of one big 10 mile climb back to town. More
focus here just trying not to give away too much time to the climbers.
I actually used the big chain ring 90% of the time while working on
keeping my momentum up over the hills and hammering into the next.
I felt good. First loop avg.
speed was 20.8 mph.
The second lap had much more wind and had it in your face
for the hardest climbs and the descents. This
caused everyone, including the winner, to slow by 1 mph on avg.
I realized this and more importantly had my power meter telling me that
my watts were the same or better on the second loop.
Obviously, it helps your psyche to be able to confirm that you’re still
riding strong even when you are going slower.
You know everyone is going slower.
I finished the bike with a
5:39
split and calculated in my head that with a quick transition I was starting the
run a
6:45
into the race. Right on plan.
I was feeling great. I’d
taken in about 1600 calories. Stomach
was fine. Hydration was fine.
The first part of the run is basically flat or downhill.
I covered these five miles at
6:45
pace. I knew that
10:15
had been the 5th place finisher in my age group last year.
I wanted to run
3:20
but told myself not to screw up a
3:30
. I settled into
7:30s
after this. I continued to feel
strong. There was a guy from
Canada
running with me. He was in the
35-39 age group and had been with me on the bike too.
He told me he had done Kona three times.
I told him I had never gone and he replied, “Well you’re going
today”. We would stop every 4th
mile to walk an aid station and take in coke.
I grabbed coke on the go at the other aid stations and sponges. For
whatever reason, I neglected to take in water.
Honestly, the lack of humidity may have fooled me.
80 degrees in the mountains feels like winter after you have been
training in 100 degrees in
South Louisiana
. I got real hot at mile 18 and by
20 I decided on an unscheduled walk of an aid station and took a cup of ice
water. I drained it in one gulp and
realized right then my mistake. From
here on in things got dicey. That
mile was 9:00. I refocused and got
the next two miles back to 8:00 but with three miles to go the run has the two
steepest and longest hills left. These
miles were 10:00+ suffering, dizzy,
legs weak, not good. Three guys from
my age group passed me here. I bore
down to stay with them but in the last mile they slipped away.
Finally, I was inside the last half mile and with the help of the crowd,
and several Hail Marys I was able to pick up the pace. When I entered the final
400 yards I saw another guy in my age group.
All I could think about was getting one of my places back.
I started to sprint and caught the guy right at the tape.
Literally a photo finish. They
gave us both the same time but after reviewing the photo, I was 13th
place and he was 14th.
Ultimately, 1:00 separated five guys in my age group but we
all got spots for Kona. Very competitive
age group. My
10:15
would have been good enough for a Kona spot in both the 25-29 and 35-39 age
groups. I had set a personal goal to qualify before turning 40 so, I see this as
the next best thing.
Thanks again for the support.
Many have called, emailed and texted their congrats—it feels very good.
I really feel like I am sharing this accomplishment with everyone—I
remember Brenke telling me the same type of thing.