Here is my IM Hawaii World Championship story.
The men’s pro race started at 6:30 AM then women’s pro race started at 6:35 AM… the age groups start at 7am. I get in the water around 6:45 am and make my way up towards the start line. I intentionally started a little behind the start line as I am not a fast swimmer. I have started on the left and last time on the right. Which is best? Always a toss-up in my mind and experience. So I decided to stay somewhat in the middle but I doubted my decision as I prefer left side or inside buoys on the right side. Too late now… time to just swim after the cannon goes off.
This was my fifteenth Ironman and fourth time at the World Championship so I was not even stressed about the swim start even though my swimming has been slower the past few months (all technique!). My swim stroke felt strong and I found some power finally… I even stayed in packs of people trying to draft off feet or the side of someone. After the halfway point and turn around (big sail boat) buoys, the pace picked up and I was ready to work harder. I kept my pace up to the finish without too much foot cramps (power of the mind!). I exited the swim course and was absolutely shocked to see the swim clock said 1:18… I felt so strong and smooth that I was going to be under 1:15 on the swim. I found out later that we had around three foot swells during the swim portion and it was tough conditions. Hopefully I could have had a faster swim split if the conditions were better but this was Hawaii Ironman… the conditions are what makes this race unique, challenging and unpredictable.
Transition 1:
After my horrible swim time (off ten minutes from my average) at Ironman Canada this past August then I set a PR on the bike and finishing time, that experience gave me confidence to not dwell on the swim time at IM Hawaii. Just go fast through transition, shower, change and run to my bike (long way around the pier for each transition). My bike fitness has been the best ever in my opinion so I was ready to get going and see that the day will bring the day ahead. I was looking ahead to the journey on the island and to see what Madam Pele had in store for us. I could not be disappointed about all the bikes already out of transition including my age group section. I will get them on the bike! My husband Neal and Chris were able to stand by my bike on the other side of transition area (thank you VIP passes!) and cheer me on. I told them I thought I was so much faster than my actual swim split time. Just go…
I was so excited to get on the bike course and ready to hit the Queen K after the first few miles around town seeing all the spectators cheering loudly as well as who was in front of me on the bike. After the out and back in town, we hit the Queen K to begin the solo race out to Hawi. The winds change constantly in Kona all the way to Hawi. I started drinking and eating parts of my Raw bar before I hit Hawi in case it was windy (need both hands on the bike if side winds pick up). Fortunately we had a nice tail wind going out on the Queen K but we paid for it later. The climb up to Hawi turnaround was gentle but windy and I paced myself by my heart rate (150 bpm goal average). Once the turnaround in Hawi happens and special needs bottles picked up, then it is race time… nice downhill with slight side winds. I was ready to pass every girl in my age group. I felt strong and confident after my amazing bike experience at Ironman Canada six weeks ago. I figured I didn’t want to know my splits or total time and just go by heart rate as I did in Canada. I didn’t want to get mentally stressed out if I wasn’t on my goal pace or splits which would affect my total race performance.
Fueling worked great on the bike as I kept refilling my aero bottle with my MAO drink from my bottle then alternated with cold water off the course. It was a hot day so I was drinking a lot more cold water than usual for my races. The last thirty miles on the Queen K were all head wind… my pace slowed down and my mindset changed as I became mentally tired half way. I had to tell myself to stay focused and not get “bored” on the Queen K. My mantra from my husband was to keep telling myself “I am here to win it” and “believe”. I had a 5:17 bike split in Ironman Canada, a 5:30 split in 2010 at IM Hawaii, so this was my time to hit a 5:15-5:20 in Hawaii. Well the wind changed my goal time and I stopped looking at my watch. I am now here to stay mentally strong and finish strong. Everyone else has the same conditions so do your best.
Transition Two:
I didn’t even know what my bike split was off the bike and still haven’t looked at it as it will make me upset. I jumped off my bike, the bike catchers took my bike and shoes away and I ran to the run transition bags and tent. The first few steps were stiff but I loosened up quickly as I ran around the entire transition area on the pier to the run bags. Quickly my shoes and visor were on and I grabbed my fuel handheld bottles (E-caps baggies were on the water bottle holder). I was flying out on the run course with a smile on my face… so happy to finish the bike ride and to see my husband and friends cheering me on to go for it. Neal told motivated me to keep believing in myself as the other girls ahead of me would start walking. Power of the mind.
My first few miles were fast then the hard bike ride or maybe Ironman Canada six weeks ago set in as we ran the first 10 miles in town along Ali’i drive. It was HOT outside and I love racing in hot weather but Yarned from racing last month in Vegas for 70.3 world in 95-100’ weather to poor water on my head. My plan on the run portion in an Ironman, especially Hawaii IM, is to run to every aid station which are placed one mile apart. Mentally and physically this strategy works for me… grab sponge for the head, cup of ice, cup of water or orange Perform on the course and keep running. The mini-walk breaks make a huge difference for my run especially the second half of the race. In Ironman Canada this year, I picked up the pace the second half so I was hoping once I hit the turnaround in the “Energy Lab” I would find new life to my legs. I felt low in fuel and I don’t like gel when it is hot out , so I made sure I was taking my E-cap pills every 5-6 miles and I started taking flat coke that they have on the course at mile 10 instead of waiting until mile 16 or 18. After mile 10, on the long stretch along the Queen K then the Energy Lab to the turnaround back on the Queen K, I grab small cup of flat coke at every aid station.
Mile 20 is after the Energy Lab and a girl ran by me picking up the pace said “only a 10k to go”. We can do six miles… so most people who were not walking, picked up the pace. Unfortunately and fortunately, someone on the sidelines told us “only 30 more minutes to break 11 hours”. I stopped looking at my time or splits since the bike ride so I had absolutely no idea of what time it was, my run splits or total time so I was devastated to hear I was not going to break 10:30 and now I had to try to break 11 hours! Ahhh. Mind over matter. Mental Strength. Believe.
I picked up the pace and tried to run through the last few aid stations but I realized my run pace was better if I walked a few seconds to take coke quickly then run again. I pushed myself as we had 5k to go… the one mile is downhill on Palini Road so I ran as fast as I could then down to my absolutely favorite part of the day… the reason we work hard all day is to get to Ali’i drive to the finish chute. I ran as fast as I could to the finish line and crossed at 10:58 something then did my 15 push-ups (noticed later in pictures they were partial pushups!). My last mile split was under 7 minute pace… It is amazing how we can all pick up speed the last few miles of a race no matter how tired we are. We just want to cross the famous Ironman Hawaii finish line and be called by Mike Riley “you are an IRONMAN”!
See you next year IM friends!
Debbie Potts, Fitness Forward Studio
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