This is the summary report I posted on the Endurance Nation forum after IM CDA 2010
The Day Sunny, no clouds. Temp @ race start 61F, water temp 61-63F, wind 10-12 mph in our face at the start. By 11-noon, wind had died down to 3-9 mph, temp 70F. During my run, official airport temp was 77, humidity 42%. Still, it felt warmish (more like 80) at 3 PM.
Goals Two sets. First, my “one thing” had three tiers: Run under 4:01 (BQ for my age); break my PR for this course (under 11:29); beat last year’s time (under 11:42). Second, process goals: Don’t fall asleep on the swim, don’t get a penalty on the bike, and set up a run under 4:01 by even pacing the bike and paying attention to hydration.
Swim My First goal was to “not fall asleep” on the swim. Meaning, I have a tendency to not push it, and I need to take advantage of the relative speed I have in my AG. Others complained of waves from boats out near the first turn buoy, but I had a smooth start of little jousting during the two loops. Maybe I’ve just gotten used to the scrum. I didn’t get my first loop split, but my time was 1:10.xx, the same as last year. I was second out of the water, but first was a non-factor. I passed him in T1.
T1 I walked the whole way to the tent, it’s such a short route out of water into change tents there is little advantage to running. To avoid the wet grass and crowded chairs inside, I changed outside the tent next to the growing pile of T1 bags, tossed my bag on top, then RAN to to toilet, RAN to the bike and RACED to the start line. Coach RIch was out there on a fork lift or something taking videos, He yelled at me ‘GET ON YOUR BIKE, AL, GET ON YOUR BIKE”. I hope that was for effect, as I was moving quite SMOOTHLY. Time: 5:17, two minutes faster than my three other real competitors.
Bike I tried, I really tried to even split the thing. But my first loop was 2:55, NP/IF 192/0.73, a little too hard. I was 185/.70 in the easier first 20 miles, then 200/0.76 in the 21 mile hilly section. In the second loop, it was 178/0.676, and 190/0.725. Second loop saddle time was 3:02, with stops twice for the toilet (60 and 87 miles), and to pick up special needs, then stop two miles later to fill bottle with powder and pour in water. Total time 6:01. Saddle time 5:58.30. NP 180, IF 0.703, TSS 295.8. Apart from the frisky first loop, I was satisfied with the overall result. But process wise, I think I paid on the run for that unfelt effort on the first loop. Hydration wise, since I peed twice (clear), I think I was OK going into the run.
I didn’t get a penalty on the bike. But then, on the second loop into the wind miles 100-112, when I could have really used some help, there was NO ONE to draft off of, even legally, unlike most previous races.
T2 The guy who passed me on the bike, Dick Nordquest, has done 68 IMs, and gone to Kona 20 times. But lately (last five years), I’ve been able to EASILY best him on the run (1 hour differential), so I was not to worried about him. We’d bantered a lot on the bike as he would pass me on the hills, and I’d catch him on the downs and flats. 
. He refuses to stop and pee during the bike, and I kidded him about that. I passed him at the urinal in the tent 
Again, I changed outside. We passed under the arch together after I got sunscreen. He told the sunscreeners “make sure you get some on his glasses so he can’t see me.”
Run Then he took off like a bat out of hell. I plodded along, and caught him between mile 1 & 2. As we were talking, he noticed someone go by us with a “60” on his leg, whom I didn’t know. He was going faster than I wanted to at that point. He stopped at mile 3 aid station, and I caught him and chatted him up. A CDA local, he’s part-owner of Peak Fitness, a local health club chain. He’d done the race in 2005, but not since. He was going “fast” but had a hitch in his step. He slowly pulled away to mile 5, then I inched closer by mile 7, the start of the one hill on the course. I began to formulate a plan at that point. I would power up the hill, burn a match or two, and then ZOOM down. (I’m a VERY GOOD down hill runner.) He started to run/walk 1/3 of the way up, and I started my move. My goal was not only to put time on him, but more important to (1) get out of his sight so it would be harder to gauge how fast he’d need to go to catch me, and (2) to demoralize him a bit into thinking that it was not worth trying to go after me.
If you remember Chris Whyte’s recent report on Honu HIM, it’s often harder to be the hunted than the hunter. I’d rather run some body down late than be a rabbit for three hours. But, I also didn’t want a protracted battle over hours, so I took a chance. The only time we saw each other again was at the turn arounds (there would be two more). I could see I was building my lead, and had that confirmed by reports from my wife on course.
Hydration wise, I was putting sponges under my shoulder straps, taking 10-12 ounces of water/gatorade/coke each station (which is about the limit of my absorption capacity), and putting ice on my head. After 12 miles or so, I started to feel a little cooler, and I was getting wet socks, so I stopped with the sponges. I think that was a mistake. Here’s my new theory, my second lesson for this race. The sponges slowly drip water saturating my one-piece tri-suit (it’s DeSoto, with some of their “skin cooler” fabric in it), acting to help cool me off. My skin senses this somehow, and sweats less, as the sweat is not needed as much to keep my core “cool”. Because of the harsh sun and the drier air, I was not feeling any sweat on me or my suit after I stopped the sponges – it was evaporating too quickly. So my fluid needs went up, and I couldn’t keep up.
Bu mile 17 or so, i started to slowly get the mental fuzziness and sleepy feeling that goes with incipient dehydration – I was probably passing 2% down in body water at that point. From then own, I could not or would not sustain my pace, it slowly deteriorated, mostly by lengthening my aid station walking. (I lost 5 pounds during the race, probably 3% dehydration). I walked the hill at mile 20.5. I realised that I would NOT break 4:01 by the half way point; by mile 18, I realised I probably couldn’t break 11:29. And, I have two more big races this year to get ready for. So I stuck with my 11:42 goal (modified to 11:35) and held onto to that to get me to the end. A hug from my wife at mile 24, and the knowledge I was going to win again as long as I kept up my slower but steady pace sustained me. 4:15.xx, fastest in my AG. My overall time would have been 2nd in 55-59.
Total time: 11:36.03. I could have easily been 11:35, but I decided, for once in my Ironman life, to take my time going down the chute. There was no one in front or behind for at least 30 seconds, so I slowed to a walk with 30 meters to go, raised my arms (zipped up, cap off) looked to the sky with two fingers on each hand and stopped at the line for what I hope is a really good photo, and a moment of self-congratulation.