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<p>First, let's just say I'm happy I blew last years time of 11:50:15 (my best moo time) out of the water with a 11:06:54. Which is great and I'm happy about it, however this race was no different in terms of execution than the 11:50 race last year which was a sufferfest. I had the same setbacks as last year and the race was a complete sufferfest from about mile 70 to the finish with severe headaches developing on the bike. The main difference this year is that I was in much better shape, much stronger, I tapered well, and had experience with this sort of thing, I knew how to survive. Interested in more read below, but first the swim.....<br><br><b>Swim:  (goal 1:10, actual 1:11:47 (1:54/100m), last year 1:18:55)</b><br>
I have this belief (foolish or not) that I should swim below 1:10 in every IM race based on my pool swim times. But unfortunately OW swimming has a few tricky points I’ve yet to master and the top one is swimming straight. I decided before the race instead of trying to swim from buoy to buoy, which has caused me to veer in and out and waste time, I would focus on the furthest buoy and sight on a landmark near and just swim to it. I have to say that worked, but I did find myself swimming wide of the buoys on the long sides of the rectangle. I was ok with that. When I rounded the first loop I looked at my watch to see 35 minutes something…. I was a little surprised as it seemed so slooowww, I thought I might be near 40. So that gave me some motivation and I swam the next loop the same as the first, as I was coming in, I looked at my watch and it said 1:09. I was hoping to come in faster and break 1:10. Also you have a bit of a stretch at the end to get to shore, so by the time I hit land I was in the 1:11 area. My watch also said I went 2.7 miles, which may be accurate. Swimming a bigger loop can certainly make it more than 2.4 miles. I’m good with the time though, so I took off.<br><br>
T1: I’ve never been able to go under 8 minutes in this T1. Its long and includes a rather interesting helix you have to run up barefoot. I was determined to break 8minutes. I moved steadily and my breath was actually under control. I thought I might go anaerobic trying to sprint up the helix, but I was good. I ended up with 6:30 without much difficulty, just a steady pace through it and I was happy.<br><br><b>Bike: (goal time 5:36 20.0mph avg, actual 5:44:36 19.5mph avg, last year 5:55:59)</b><br><br>
So my goal wattage for the race was 170-180 based on my FTP and half iron wattages. As long as I kept each mile in that range and reduce power spikes on hills I should be ok. I realize some miles might be a little more as there would be more climbing where I would allow my wattage to get to threshold but not beyond it (I even went with a compact crank and 11-28 so I could spin), and some would be less as I would be flying down a hill at 40+mph and not pedaling. This worked beautifully and I felt great holding that wattage with no problem. I typically train on this course near 200watts. I push it, so come race day the reduced wattage seemed quite comfortable. However things went from great to horrible in a matter of miles.<br><br>
How? Well I’m still trying to figure that out for certain, but I have evidence it was not biking too hard from the power data. In fact on every climb, I would be passed by everyone, no exceptions. My goal was to have my lowest wattage at the base of the hill and then shift down at the crest to maintain wattage and generate speed quickly going downhill and gaining momentum into the next. This also worked beautifully because everyone that passed me standing and cranking on those hills I would catch them on the downhill as they coasted. So I was able to maintain my effort throughout and not lose anything, which is exactly how you should do a hilly course like this (according to Going Long at least).<br><br>
My bike computer was set to go off every 15 minutes, where I would take a sip of my nutrition and down some water. I did this exact plan at CdA early this year and it worked famously. At the 56 mile marker I noticed my nutrition bottle was only ¼ done! It's hard to believe I wasn't paying attention to this earlier, but here I was.  It should have been more than half way done as you need to take more calories early to compensate for the calorie deficit you incurred on the swim, at least I was thinking this and its what I did at CdA. So here I am racing my 7th ironman and I’m doing something so silly as a nutrition mistake. A few things happened, one, I just wasn’t hearing my watch go off, and if you ever did an ironman, you may notice that you can sometimes forget about eating and drinking if you are not careful. For whatever reason I couldn’t hear it. So not only nutrition but I wasn’t hydrating. Its such a rookie mistake I was very made at myself at this point. Embarrassed in fact. I knew something was wrong as my head started hurting so much and I was getting that dizzy feeling. You’ve got to be kidding me, this was last year all over again. I wanted rip my helmet off at that point and have an official DQ me, It was unbearable and suffice to say my watts plummeted in the second half.<br><br>
So here I was again, I thought maybe I could start taking in more perpeteum to compensate, but that just made me sick of it. Once you hit this state, there is no way to get out of it, you just need to deal with. My thought was to grab some calories in the form of bananas at the stations and chug them down. I was done with my perpeteum. It worked out.<br><br>
Towards the end of the ride I started to get some strength back and picked it up a bit. I ended up averaging only 158 watts for the ride as compared to a goal of 175. 158 still gave me a 5:44 bike. I’m surprised it was so fast on so little watts. But I am small and weigh 140ish, so maybe I’m pretty aerodynamic and don’t produce a lot of drag. That’s good to know a 5:44 on this hilly course is still pretty good. It also confirms that my goal watts based on FTP of 175 would get me in the 5:30s maybe 5:20s.<br>
In the end, I know for sure I did not bike too hard in the first half, and I also know for sure I was careless when it came to taking in fluids and nutrition. I’m just wondering if there was something else.<br><br>
T2: Well I got into T2 and saw my buddy Alon, who was a bike catcher, he gave me some shoutouts, and that was great. But I was out of it and I was trying to think how to manage this run. Bonking before the marathon begins, well that’s no fun. I took my time here, I originally only expected to take a few minutes in T2, but I sat down and chatted with a volunteer, had a few cups of water, went to the bathroom, then took off<br><br><b>Run: (goal 3:38, actual 3:59:48, last year 4:22:40)</b><br><br>
Based on what I did at Steelhead running in the 7:20s, I figure running in the low 8:20s would allow me to break 3:40. Steelhead isn’t exactly a cake walk either. I was very confident about this coming into the race as my running has been better than ever… I mean EVER! But that all changed on the bike when I was thinking how I was going to slog through this. Like I mentioned once you bonk in an event like this, you can’t really get out of it. You can live with it and deal with it ensuring it doesn’t get worse, or it can bring you to your knees EASILY. If this was my first or second or third ironman, it would have been a walkfest I’m sure of it. The dizzy feeling just felt like I could collapse, but I knew what I could do. Get some cola, get some pretzels, and get broth as soon as I can find it. I’ve been here before, that enabled me to get through this.<br><br>
Suffice to say I wasn’t hitting 8:20, I was however able to go 8:30, but walked the aid stations trying to recover, which made my pace around 9. I felt like quitting several times on every fricken mile, but I just kept moving. I spoke to my wife who was working aid station #2, telling her I wasn’t good, then I saw my folks and daughter at camp randall, but I was still out of it at that point as it was only like mile 3. Then I saw my friend Mike coming back from state street and he was looking pretty strong, got a high five and felt a little better. Once I got to state street I got another boost and started to come around. I was really anxious to see my Tri-Umph teammates out on the course, but didn’t see the first person until I has heading back to the stadium and that was Louie. It was great to see others now out on the course and that kept me going. When I hit my wife again at aid station 2 which was about mile 11, I was sub 8 pace and I went by saying “I’m back!”. Got a little carried away there, a mile later I was back to my routine.<br><br>
I had several bursts throughout the marathon like that, that really kept me in the game. I was a little worried about what would happen in second half, but I pretty much maintained my pace throughout. Like I said I was more prepared for this race than any other I’ve done, and much more fit, my execution was just lack luster. There really is no excuse for that, completely my doing.<br><br><b>Total: (goal 10:38, actual 11:06:54, last year 11:50:15)</b><br><br>
That said 11:06 suffering like that I’ll take it any day of the week. I truly believe I could have went 10:30s that day with my fitness level and taper and with my half iron race times. I crushed my last year time by 44 minutes even with the same difficulties and this really puts my confidence level at an all time high. I’m much closer than I was last year. 10:12 would have gotten me to Kona. I’ll work hard over the winter raising FTP again, and really tighten things on my nutrition. I believe I’ll be in a great position next year. Plus I have a great team and great coaches to help me train and get razor sharp for next year, something I didn’t have until earlier this year. I believe I’m much closer than it may look right now. In the end this was a race about execution and I had lacked that today, but even so, I was able to keep moving much faster than I have ever before which I’m very proud of.<br><br>
The good thing about all this, I remember writing the race report for IMOO 09 and I was done. I mean I was ready to throw in the towel, I did throw in the towel. I didn’t want to do any of these again and that led to a DNS at IMAZ 09. I didn’t think I could go any faster and thought I had some medical issues that inhibited from “going long”. At CdA 2010 I had to drag myself to the start line, but after racing that I realized I CAN get my nutrition right, I can do this. After MOO 10, I realize I’m fast enough to do this to someday get to Kona. If I can put them both together I believe I will do much better and I really look forward to next year to taking another big step.</p>
<p> </p>
<p>Yes I'll be doing MOO 2011 and CdA 2011 again!!</p>
 

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<p>Great job, overall.</p>
<p>Too bad that some early nutrition mistakes seem to have thrown off your race.</p>
<p>I too find that even with many races under the belt, I can make some silly mistakes.</p>
<p>I find that Gu blocks taken eevry 10 min do the trick for me.  Plus, it gives me something to get me through the next 10 minutes.</p>
<p>I have see your results.  You easily have better times in you.  Besides, you are still young and have lots of upside.</p>
<p>Congratulations on slashing 44 minutes..</p>
 

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<p>this should come as no surprise as it's the case whenever I read one of your IM race reports, but I'm seriously impressed. To battle through some tough times out there like you did is awesome. I've been paying particularly close attention to how your racing and training have been going all year long and I have no doubt that your times are only going to drop next season. Congratulations on another solid race - I'm excited to see how things unfold for you in 2011.</p>
 

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<p>Tenacious.  Congrats on the HUGE improvement over '09...now fuel on that first 56!  It does speak volumes to your overall fitness that you (and Mike) could overcome major nutrition defecits and still turn in such a remarkable time.</p>
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<p>Good work finishing #7!</p>
 

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<p>Scott, dropping 44 minutes is one hell of an accomplishment.  Period.  End of statement.  No qualifiers necessary.  Congratulations.</p>
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<p>IM is a damn tough event.  Not just because of the individual components.  The whole truly is greater than the sum of the parts.  There is so much that can go wrong and screw up the entire day.  I am coming to believe that you really need to do these events multiple times in different conditions before you can even begin to understand what it takes to be successful.  And it certainly seems to me that you're starting to get to that point.</p>
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<p>I've always been impressed with the training that you do, especially given your family commitments and work travel requirements.  I'm very happy for you that those efforts are now starting to show up in your race results.  Keep at it and I'm sure that you'll get to Kona soon.</p>
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<p>It was great seeing you out on the course this year.  I'm not racing Wisconsin next year but I'll be up volunteering and cheering you on (and signing up for 2012).</p>
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<p>Mike</p>
 

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<p>I am very happy for you Scott that you got such a great feedback from this race about where you are fitness-wise and what needs to be improved to achive your goal.  You are such a dedicated and talented athlete.  Incredible effort out there and huge congrats on the 44min PR.  It is just amazing that you are looking forward to training and racing next year - 2 of these!  Enjoy your downtime play some golf or do some MTB races.  <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
 

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You had an amazing race and I had a blast tracking you all day! Your race is a perfect example of how much your body can take, and just keep going. Congrats on a fine performance. Can't wait to see you really put the hammer down in the years to come!
 

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<p>You finally did it, man. You really finally did it. I say "finally" because I've been with you long enough to know that this is the race you have been waiting for, and training diligently for. It is here. And you just did it. A mighty congratulations for it. Ride the high into the next one, and take that and go in with the confidence instilled here. I have learned that it is far more than being trained like a machine. It is also the self confidence that allows you to put yourself out there like that and back it up knowing you can and will do it. Because that's where the new line in the sand is drawn. And you drew it with this performance.</p>
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<p>The tough love part is something you already know. In order to be great you must, well, be great. And what I mean by that is that greatness is earned by paying attention to detail. All detail. Nutritional issues happen to everybody. But a nutritional issue that glaring -- where you realize at mile 56 of the bike that you, oops, failed to take in so much -- will block greatness from being what it could. You are fare too smart an athlete to have that kind of mistake. And where even greater greatness is hindered is because you have the athletic goods to back it up. You know you could have gone 10:45. 10:30 might be pushing it, but 10:45 was doable on the run alone had you nailed it all. Of course, it's very hard to nail it all nutrition-wise, but minor issues can be fixed; however a big one is much harder if not completely impossible. So nail that. And then the intense fight you have and your knowledge of racing Ironman, add those together and you will smash greatness with the race you are capable of. The beautiful thing is that with Ironman being such a hard race to get right, this is that next step for you. And what's even better is that it is not only a hell of a step but it is also one you should be ultimately proud of, and I will go out to say that this was a major break out race for you. Think about it. You have done so many Ironman. And with this one you nailed a 45 minute PR. That is easier to do if it was your second race. But on a 7th or 8th or whatever you have done, that's remarkable. That's break out material, dude.</p>
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<p>Nice race!</p>
 

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<p>Scott, awesome job and great time.  The one thing that you can take from this is that if you get you nutrition nailed down you are going to take CHUNKS off of that 11:06.  I admire that you pushed through all of the issues you faced and finished very strong.  Great job and I think you are going to have a phenomenal 2011!</p>
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<p><span style="text-decoration:underline;"><a href="http://projectarizona.blogspot.com" target="_blank">Jamie</a></span></p>
 

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<p>FANTASTIC job. Period. Like Mike said. 44 minutes is a Damn. Good. Day. I'm tellin' yeah 1017 was the lucky number that day. Hard work paid off. Not as much as you'd like, but IM is a strange beast... MANY chances for something to go wrong. And I've not even done one but after reading your and everyone's elses' reports it is clear to me that the smallest detail can balloon into a huge difference.</p>
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<p>10:30s were indeed within you, I think, because I think IF it had been going properly (no nutrition malfunction on bike) you would have been massively motivated to crush it on the run, and you are one tough bastard and can absorb a world of hurt, and make it hurt I think you would have.</p>
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<p>Ummm and let's not forget you just did an IM in June!  <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" style="width:29px;height:15px;" title=""></p>
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<p><strong>Tough love time...</strong></p>
<p>1. I'm glad you have a good coaching team behind you now. I think ignoring the advice of your prior coaches has been a limiter. Sounds like you're in a good groove with these guys, so stick with it. You've had much less injury too - that should be a big clue. You need a training cycle WITHOUT injury to nail this.</p>
<p>2. I'm glad you aren't racing random stuff. I think that also has been your limiter as well. goes hand in hand with the coaches, I think they were telling you this and you didn't want to hear it. I get it. I bailed on Steelhead this year and I'm DAMN glad I did. I too, was racing too much and focusing too little on where I wanted to be. We both nailed it.</p>
<p>3. WTF - nutrition issue? Man, of all the things... in the past it's been more WHAT not IF - alright, you need to figure a sure fire system man because if you fuel that body of yours you have much much more potential. Your swim has come along TONS... but...</p>
<p>4. Ok, we gotta swim together next spring and I'll teach you how to sight you should be 1:07-1:08 range with same effort. Beware, I'm bringing pool toys and intend on torturing you to simulate the IM Mosh <img alt="" src="http://files.kickrunners.com/smilies/shock.gif" style="width:15px;height:15px;" title=""> I'm not sure if it will help you, but I'll have a great time <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;" title=""></p>
<p>5. So you gonna get your Kona slot at Cda?</p>
<p>6. How was your hydration? remember that's hand in hand... I remember you drank almost nothing when we rode together last fall... granted it was cold as sh!t but is that normal for you? Should you up it? A thought. That will suck 4-8% of your speed right there.</p>
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<p>Great race man.</p>
 

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<p>Man, when I saw you'd posted a 44 minute PR, I figured you must have finally gotten your nutrition and hydration issues worked out.  To think you <em>didn't</em> and STILL cranked out a 44 minute PR is pretty freaking amazing.  Great job, sorry it was so miserable!</p>
 

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<p>"I felt like quitting several times on every fricken mile, but I just kept moving"   You've just captured the essence of the IM experience <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title="">   Great job pushing through all of the hard parts, it definitely looks like your hard work paid off and that is a *solid* PR.   Congrats on a great race Scott!!</p>
 

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<p>Good Job Scott!! I know what you mean about forgetting to eat.. Happens to me on all my long rides/runs. I also don't drink enough. Way to gut it out and you amaze me how you continue to learn and make progress. </p>
 

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<p>Wow, Scott!  Super HUGE congrats on a 44 min PR!!!  With your determination and experience, reaching 10:30s is totally possible.  I know you'll take the nutrition lapse from IMMoo 2010, add them to your experience deck of cards and draw a winner in the future.  Can't wait to read about it!</p>
 

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Discussion Starter · #18 ·
<p>Holy smokes!  I'm reading through all the comments and they are very touching.  I really appreciate it and want to address them all.  I've actually been somewhat ill since the race had to take the day off work.  I guess that's because my body is beat up, but hopefully I'll get some strength back soon.  I told myself on the course I would deal with the consequences later for pushing, so that's ok.  I've been looking at my power files while I have to day off and will probably post something over on the power thread.<br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Zdoc</strong> <a href="rr-imwi-2010#post_1945230"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Great job, overall.</p>
<p>Too bad that some early nutrition mistakes seem to have thrown off your race.</p>
<p>I too find that even with many races under the belt, I can make some silly mistakes.</p>
<p>I find that Gu blocks taken eevry 10 min do the trick for me.  Plus, it gives me something to get me through the next 10 minutes.</p>
<p>I have see your results.  You easily have better times in you.  Besides, you are still young and have lots of upside.</p>
<p>Congratulations on slashing 44 minutes..</p>
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<p>Thanks Zdoc.  I recently discovered those Gu blocks, I really like them.  Maybe something to try next time.  Its not often I hear that I'm still young, but that's a good thing to hear!  One more year racing in the 30s.<br><br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>kburnell</strong> <a href="rr-imwi-2010#post_1945235"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>this should come as no surprise as it's the case whenever I read one of your IM race reports, but I'm seriously impressed. To battle through some tough times out there like you did is awesome. I've been paying particularly close attention to how your racing and training have been going all year long and I have no doubt that your times are only going to drop next season. Congratulations on another solid race - I'm excited to see how things unfold for you in 2011.</p>
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Same at you!  You've really been having a great year and I like seeing your progress.  Always good motivation.   As you know I've been swimming more, and may not have been incredibly faster, but the one thing I did notice is that getting through T1 was pretty easy.  Typically I'm really out of breath running up the helix and have to sit in the changing tent composing myself.  Then getting my HR down on the bike as I have to still run a long way through a parking lot.  I had no problems getting HR down quickly, I really didn't even notice.  So score 1 for swim volume!<br><br>
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<div class="quote-block">Originally Posted by <strong>SpartyGirl</strong> <a href="rr-imwi-2010#post_1945252"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Tenacious.  Congrats on the HUGE improvement over '09...now fuel on that first 56!  It does speak volumes to your overall fitness that you (and Mike) could overcome major nutrition defecits and still turn in such a remarkable time.</p>
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<p>Good work finishing #7!</p>
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Thanks Sparty!  I thought of you when I was out there as there were a few dudes in Michigan State tri suits that I was running with.  I kept hearing people say "Hey Sparty!".  Spartys in Badger territory... dangerous! <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"><br><br>
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<div class="quote-block">Originally Posted by <strong>Alaska Mike</strong> <a href="rr-imwi-2010#post_1945259"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Scott, dropping 44 minutes is one hell of an accomplishment.  Period.  End of statement.  No qualifiers necessary.  Congratulations.</p>
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<p>IM is a damn tough event.  Not just because of the individual components.  The whole truly is greater than the sum of the parts.  There is so much that can go wrong and screw up the entire day.  I am coming to believe that you really need to do these events multiple times in different conditions before you can even begin to understand what it takes to be successful.  And it certainly seems to me that you're starting to get to that point.</p>
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<p>I've always been impressed with the training that you do, especially given your family commitments and work travel requirements.  I'm very happy for you that those efforts are now starting to show up in your race results.  Keep at it and I'm sure that you'll get to Kona soon.</p>
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<p>It was great seeing you out on the course this year.  I'm not racing Wisconsin next year but I'll be up volunteering and cheering you on (and signing up for 2012).</p>
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<p>Mike</p>
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<p>Thanks Mike.  Hey it would be cool if we qualified for Kona the same year.  I guess I better get my stuff together then!  I forgot to mention I rode with your buddy Danny back in August.  I found him on the IM course and someone I was with knew him.  I was like you're Danny Delgado?  Oh I know Mike.   He was sharing some of his course secrets on the bike, but I couldn't really execute them.  I didn't know he was the Indian dude.<br><br><br>
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<div class="quote-block">Originally Posted by <strong>Yo Sake</strong> <a href="rr-imwi-2010#post_1945275"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>I am very happy for you Scott that you got such a great feedback from this race about where you are fitness-wise and what needs to be improved to achive your goal.  You are such a dedicated and talented athlete.  Incredible effort out there and huge congrats on the 44min PR.  It is just amazing that you are looking forward to training and racing next year - 2 of these!  Enjoy your downtime play some golf or do some MTB races.  <img alt="" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;" title=""></p>
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<p>Thanks for the words Yosh!  Really looking forward to it... at least I say that now.   I need to dust off and tune up my MTB for sure, there are some great trails up where my parents live that I will visit a few times.  I use to ride them in snow.  Golf, it just gets me frustrated!<br><br><br>
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<div class="quote-block">Originally Posted by <strong>xflbk43</strong> <a href="rr-imwi-2010#post_1945313"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br>
You had an amazing race and I had a blast tracking you all day! Your race is a perfect example of how much your body can take, and just keep going. Congrats on a fine performance. Can't wait to see you really put the hammer down in the years to come!</div>
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Thanks Mike!  I think pushing yourself despite your body hurting is something everyone can achieve.  Some know how to right away, some like me it takes a lot of races.  Can't wait to see you do your next IM, which is next year?<br><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>fox-runr</strong> <a href="rr-imwi-2010#post_1945346"><img alt="View Post" class="inlineimg" src="../../../img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>HUGE!!!  Way to go Scott.  Wish I could have seen you to give you a shout out..you must have been running by too fast</p>
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Thanks Sue!  Yeah right, not that fast <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)">  Saw lots of your people out on the course, they looked really good.  Been watching your racing this year, you're going to do great next month!<br><br>
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<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/70117/rr-imwi-2010#post_1945373"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>You finally did it, man. You really finally did it. I say "finally" because I've been with you long enough to know that this is the race you have been waiting for, and training diligently for. It is here. And you just did it. A mighty congratulations for it. Ride the high into the next one, and take that and go in with the confidence instilled here. I have learned that it is far more than being trained like a machine. It is also the self confidence that allows you to put yourself out there like that and back it up knowing you can and will do it. Because that's where the new line in the sand is drawn. And you drew it with this performance.</p>
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<p>The tough love part is something you already know. In order to be great you must, well, be great. And what I mean by that is that greatness is earned by paying attention to detail. All detail. Nutritional issues happen to everybody. But a nutritional issue that glaring -- where you realize at mile 56 of the bike that you, oops, failed to take in so much -- will block greatness from being what it could. You are fare too smart an athlete to have that kind of mistake. And where even greater greatness is hindered is because you have the athletic goods to back it up. You know you could have gone 10:45. 10:30 might be pushing it, but 10:45 was doable on the run alone had you nailed it all. Of course, it's very hard to nail it all nutrition-wise, but minor issues can be fixed; however a big one is much harder if not completely impossible. So nail that. And then the intense fight you have and your knowledge of racing Ironman, add those together and you will smash greatness with the race you are capable of. The beautiful thing is that with Ironman being such a hard race to get right, this is that next step for you. And what's even better is that it is not only a hell of a step but it is also one you should be ultimately proud of, and I will go out to say that this was a major break out race for you. Think about it. You have done so many Ironman. And with this one you nailed a 45 minute PR. That is easier to do if it was your second race. But on a 7th or 8th or whatever you have done, that's remarkable. That's break out material, dude.</p>
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<p>Nice race!</p>
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Thor Thanks as always.  I never looked at that way, 45minute PR on my 7th as opposed to my second, but now I do!  Thanks for the tough love, I know there is no excuse for it, but I'm not going to get caught up on it, just going to do it right next time. <br><br>
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<div class="quote-block">Originally Posted by <strong>jenotter</strong> <a href="/forum/thread/70117/rr-imwi-2010#post_1945383"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Wow...7th IM? That's awesome!! Congrats on beating your previous time on the course!!! Nice job!</p>
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<p>Thanks!  I think after I did my second, I said I would never do these things again.  In fact I'm pretty sure I had no desire to do this again while I was on the run course, yet I signed up again. <br><br><br>
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<div class="quote-block">Originally Posted by <strong>miles99999</strong> <a href="/forum/thread/70117/rr-imwi-2010#post_1945394"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Scott, awesome job and great time.  The one thing that you can take from this is that if you get you nutrition nailed down you are going to take CHUNKS off of that 11:06.  I admire that you pushed through all of the issues you faced and finished very strong.  Great job and I think you are going to have a phenomenal 2011!</p>
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<p><span style="text-decoration:underline;"><a href="http://projectarizona.blogspot.com" target="_blank">Jamie</a></span></p>
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<p>Thanks Jamie, I appreciate the outlook for next year.  Hey been watching you and you're looking good for Arizona, keep at it your almost there.  Its a great race, learn from my mistakes <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"><br>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>pcsronbo</strong> <a href="/forum/thread/70117/rr-imwi-2010#post_1945411"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>FANTASTIC job. Period. Like Mike said. 44 minutes is a Damn. Good. Day. I'm tellin' yeah 1017 was the lucky number that day. Hard work paid off. Not as much as you'd like, but IM is a strange beast... MANY chances for something to go wrong. And I've not even done one but after reading your and everyone's elses' reports it is clear to me that the smallest detail can balloon into a huge difference.</p>
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<p>10:30s were indeed within you, I think, because I think IF it had been going properly (no nutrition malfunction on bike) you would have been massively motivated to crush it on the run, and you are one tough bastard and can absorb a world of hurt, and make it hurt I think you would have.</p>
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<p>Ummm and let's not forget you just did an IM in June!  <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" style="width:29px;height:15px;" title=""></p>
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<p><strong>Tough love time...</strong></p>
<p>1. I'm glad you have a good coaching team behind you now. I think ignoring the advice of your prior coaches has been a limiter. Sounds like you're in a good groove with these guys, so stick with it. You've had much less injury too - that should be a big clue. You need a training cycle WITHOUT injury to nail this.</p>
<p>2. I'm glad you aren't racing random stuff. I think that also has been your limiter as well. goes hand in hand with the coaches, I think they were telling you this and you didn't want to hear it. I get it. I bailed on Steelhead this year and I'm DAMN glad I did. I too, was racing too much and focusing too little on where I wanted to be. We both nailed it.</p>
<p>3. WTF - nutrition issue? Man, of all the things... in the past it's been more WHAT not IF - alright, you need to figure a sure fire system man because if you fuel that body of yours you have much much more potential. Your swim has come along TONS... but...</p>
<p>4. Ok, we gotta swim together next spring and I'll teach you how to sight you should be 1:07-1:08 range with same effort. Beware, I'm bringing pool toys and intend on torturing you to simulate the IM Mosh <img alt="" src="http://files.kickrunners.com/smilies/shock.gif" style="width:15px;height:15px;" title=""> I'm not sure if it will help you, but I'll have a great time <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" style="width:33px;height:35px;" title=""></p>
<p>5. So you gonna get your Kona slot at Cda?</p>
<p>6. How was your hydration? remember that's hand in hand... I remember you drank almost nothing when we rode together last fall... granted it was cold as sh!t but is that normal for you? Should you up it? A thought. That will suck 4-8% of your speed right there.</p>
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<p>Great race man.</p>
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<p>Thanks Ron, 1017 kicked some ass Sunday <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)">  Let me address the points</p>
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<p>1) Yes you are right about this.  I was pretty immature as an athlete working alone with a coach.  In fact much of the stuff I use to do, I feel sort of bad giving him a hard time, the coach I had was actually very good a lot of what he had told me I've finally come to see.  But with the new group, its actually a training group with several coaches coaching workouts and giving feedback.  I actually write my own training program, but get feedback on it.   And there are also people there to keep me motivated.</p>
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<p>2) Yeah I dropped the random stuff after CdA.  If you recall I did a half iron the weekend before CdA.  That was the last dumb thing I did.  I'm more motivated to do better and go faster now, as opposed to before I just wanted to do crazy stuff.  There is more fun, for me at least, training to do better rather than training to finish hard events.  So my perspective has changed a lot.</p>
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<p>3) got it</p>
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<p>4) Sounds good.  Are you going to throw shit at me while I swim or something <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)">  That's probably good training for CdA, that's a rough swim!</p>
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<p>5) Anything is possible, I won't rule it out, but I won't obssess about it, I'm just there to kick some butt</p>
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<p>6) Good question.  But typically I eat then drink.  So if I was missing the eating I was missing the drinking.  Being sick since the event and still having headaches I probably was dehydrated enough to hurt performance.  I could not chew and swallow the pretzels because they were dry after chewing them, I had to slug it down with water.  Though I think its impossible to prevent some dehydration in these events, everyone suffers from it to some degree.  I never peed on the bike. <br>
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