Ironman Arizona 2013 – Race Report

After 7 months on training and a few PRs along the way, I arrived in Tempe on Monday before Race Sunday. I figured a few days would give me ample time to have the right amount of recovery and being “on location” already. The week consisted of smaller workouts, race packet pickup on Thursday, Athlete Dinner on Friday, practice swim and Bike and Bag check-in on Saturday.  

Overall I think I packed better / smarter bags than two years ago. Highlight of the week was a special email  on Friday form another accomplished Ironman wishing me good luck – you have no idea how those types of email come handy on the course mentally.

Bike Special Needs: I had refills for the bottles and Gels in my bike special needs, a Powerbar Harvest Bar, a spare salt sticks pouch in case the handlebars malfunctioned as well as spare tubes and CO2 cartridges as several people complained about flats on the days prior.

Run Special Needs: Refills for one Run bottle (just one in case I got sick of the Mango flavor they serve on the course) , additional Gels and my special 4 Gels bottle for the race belt. Based on prior experience I also packed additional salt sticks and blister band-aids.

 On Race morning I felt relaxed and calm – I dropped off the special needs bags and checked my bike tires (inflated to 100 psi). I also added the bottles and water to my bike as well as planning for a stop at my T2 bag to add the bottled to my race belt. Then I found my (Sherpa) team and spend a few moments with them before putting on my booties (great idea) and wetsuit. I couple of high fours, hugs and last minute thoughts and I was off to get to the swim arch and into the water.

Swim (1:22:18): Generally the swim was uneventful, just a few moments of close quarter combat experiences. My sighting was good and I think I did not swim a lot extra. Somehow I had a feeling though that the buoys were not in a straight line.

T2 (9:24): Since the water seemed cold (64F), I ran through transition yelling out my race number and picking up my bag. Once in a very dark change tent, I changed into my bike gear trying not to pick up too much of the cut grass. Unfortunately this proved fairly difficult, as everything was wet. Next time I’ll pack a towel for the ground and one for my body.

Bike (6:48:44 / 16.4mph / 151W NP): Scott and I agreed the best strategy would be to divide the course in 6 pieces and try to get off the bike as fresh as possible. The goal was 15.5 mph and 170W, which was what I trained with in Boulder. Well, sea level and perfect conditions resulted in my “undercooking” the bike nicely. The only issue was a stinging feeling around my kidneys starting around mile 15 and it had me consider stopping after loop one. I decided to rough it out and it subsided and came back a few times, especially after drinking. At mile ~95 I decided to stop at a porta potty and after that the pain was gone. Seems I don’t get accurate “body / bladder signals” on the bike.

Nutrition:

Non-Liquid: I took a Gel every 30 minutes and Salt Sticks every ~ 40 minutes. During the first 60 miles I consumed 4 Gels and another 3 for the remaining distance. I forgot the Harvest Bar at Special Needs – in retrospect I could have stopped on loop 3 for it – would have been nice to eat a solid.

Liquid: I drank the first bottle IP and CP on the first ~45 miles and then started the second bottle. At Special Needs I picked up a new Bottle and dropped the empty one. At the end of 112 miles I consumed three bottles. From a water perspective I topped up the Speedfil every 2^nd aid station, not knowing my total water consumption.

T2 (9:37): I had a shirt on my bag, but decided to keep the bike jersey on. The main factor were the extra pockets in the bag, which kept an inhaler, the GPS tracker and a Salt Sticks pouch. I also decided a few days before the race to not use running shorts, but to use ½ length compression tights and compression sleeves for the run.

Run (7:17:19 / 16:41 min/mile): Having only one other marathon under my belt (IM AZ 2011), this would be interesting. The first splits were in the 15s min/mile and right what I wanted them to be. Saw my Sherpa’s and other people I know on the run, which made the next step always easier. At mile 7 though my body decided to take a three-mile “vacation” and my splits were more in the 18s to 20s. Having done the math, I know that this was not an issue, which is a great mental place to be. By mile 10 I was back to doing 14s and 15s. On mile 13 I came across Melinda and Dave Downey, who had been my cheer squad the whole week (I owe you guys so much – thank you does not even begin to describe it) – Dave’s “you are crushing it” was the best encouragement to get “her done”. The second loop was mentally easier than loop one, as you tick off every marker and you know “this is the last time  I’m passing this or that”. I also was doing the numbers in my head and they looked better every time I did them. I saw some great people out there, some I knew, some I got to know (you know – I’m the shy one). After passing the 2^nd loop intersection, I headed for the finish line. The run was as pefect as I wished for and as uneventful as it could be. Coming up Rio Salado Parkway is a little bit of a blur, knowing that I would be an Ironman today. I tried to high five people as I turned into the shoot, but somehow it hurt too much in my shoulders. To everyone reading this – I’m sorry and mentally I was high five’ing you all.

Nutrition:

Non-Liquid: I took a Gel every 2 miles and Salt Sticks as needed. I did not take any food from the aid stations.

Liquid: I drank the two bottles of IP Lemon Lime and then started refilling one of them with on course mango flavored IP every second aid station. I took water at nearly every aid station and only took sponges once or twice since it was not a hot day. 

Finish Line (15:47:22): Dave Kellermanns you are an Ironman – that moment we all train for, that moment you swim, bike and run for – that moment that  “‘changes’ you in small but very significant personal ways”. It is unbelievable and makes every stroke, every pedal revolution and every step worth it. I was greeted by my wife Esra, who, just like I did in Wisconsin, put the medal around my neck.

Closing Thoughts: It takes a village and after seeing my support team and race crew in Arizona this year, I’m not sure who was left in Boulder J. I learned a lot of new things during the last couple of months, thanks to Scott Fliegelman (my coach and friend). Over the year I had some great "mental exchanges" with Michael Stone allowing me to grow even further. I felt the whole year as Ironman Royalty – thanks to Dave and Melinda Downey (for personal shout outs and encouraging moments on and off the race course), Ashley Nalls (who made it a lot easier for me and the team) and the whole Ironman Crew – I’m sure you all looking forward to a few “Ironman – free” weeks.

I said two years ago “You cannot go it alone” and this year my wife Esra did not only go the distance with me, but she also became an Ironman in the process. We did it and can now proclaim that we are “an Iron Couple”. Thank you so much for your support, dedication and resisting the urge to kill me a few times this year. I love you.