IMMT

IMPROVEMENTS?

Bike nutrition: To use EFS powder throughout the bike, I made one bottle of 6x concentration that could be diluted into my main water bottle. The concentration was too thick and didn't get properly dissolved. Next time I'll try 3x concentration and put another 3x bottle in my special needs.
Running nutrition: Focus on what I can eat while running. See evolving post: Runners with Guts.
Caffeine abstinence: I avoided coffee for the two weeks prior to the race. I had trained with the EFS during runs but not Coca-Cola, which upset my stomach on the course.
Finish line patience: If I had come down the last corral a bit slower, I might have had the right "Mario jump" photo.
GPS tracking for fans: I will find and publish a reliable way for fans to be able to track my progress. Because IM lost my signal it not only caused unnecessary grief, but also jeopardized their ability to know when I would be nearby. If I'm not in another country, this will be a no-brainer.

THINGS TO DO AGAIN

Sleeveless swim: I chose to use the sleeveless wetsuit I had trained with instead of the full suit I had only briefly tried out. Even though the water was about 65º, I think I made the right choice in avoiding chaffing and overheating.
Disposable warmth: Plastic bag under my jersey for a quick disposable wind-barrier on a 51º day
Bike nutrition: EFS liquid gel and powder worked pretty well. Honey Stinger waffles were tasty and easy to digest.
Run prep: Given a potential injury in my foot, I opted to err on the side of under-training for running rather than injury

FAVORITE PARTS

Swim: The sun was peeking out just over the mountains as I was in the middle of the pack. The frenzy of arms made a sea of white water arcs. I was a part of this epic scene. Amazing.
Family and friends cheer squad: I'm honored and lucky to have had so many people cheering me on. The anticipation of seeing them was enough to crack a smile into my "game face". Their posters and hollering stayed with me for miles. Thank you.
Running down chute: Having walked 10 miles, my stomach had settled and legs recovered a bit. I was able to break back into my usual stride. Flying down the chute, my body was carried by the realization that after all of the adventures and trials of the day, I would actually finish. I was psyched.
Court crying "Why did you do that?!?!?" as I finished. I didn't have enough energy left to be emotional about it, but I'm glad she did. :)
Watching 17h finishers and fireworks: Dedication and perseverance of body and spirit was best displayed by those athletes who were literally racing the clock by minutes.

TRAINING

Collecting the data in a Google spreadsheet (estimated HR zones)

Hours per sport:

NUTRITION

Morning: Half bagel with cashew butter + water, immodium and pepto taken 45 min before start of race
Bike: 4x EFS Liquid Shot (two in pockets and two in special needs) and EFS Powder (in one water bottle, concentrated and used when diluted), immodium + pepto taken 45 min before end of bike
Run: water + coke,  when walking: water and pretzels

WEATHER

51º morning, overcast with occasional sun and a brief downpour on the run
65º water with minimal waves

RACE MORNING

Surprisingly not too stressed

SWIM: 1h20

Wave start (~150ppl?)
Chose to use sleeveless suit because it was known and would rather be a bit cold than too warm or chaffed (ended up being a good call)
Couldn't breathe well in crawl until 400m in (cold water), but didn't panic, just kept either doing breast stroke or breathing every left stroke
Took in a few mouthfuls of water
Used other swimmers for guiding the path instead of sighting
Some drafting for guidance and ease
No panic when others swam over me
That one moment when the light shown in and it looked epic with the white splashing water
3 times my body was all goosebumps it was so cold
Could feel my psoas being tight

T1

Put plastic bag under jersey
Arm warmers
Gloves

BIKE: 6h

Freezing (body shakingly cold) for first 10 miles
Removing snot constantly
Ate 2-3 honey-stinger waffles on course
2nd lap had headwind on flat. ugh
Hills slowed me down, but didn't stop me
Legs felt used, but not beat
Could feel my soaz being tight: anxious about run

T2

Took off socks and put on anti-blister spray, did the rest of stuff while that dried, before putting socks back on
Volunteer helped with bag and sunscreen

RUN: 5h

Shins tight at first
Took Coke in hopes of preventing bonk
Major stomach issues at portopotty
Sloghfest to turnaround
Felt waves of overwhelming emotion when realizing that I would finish an IM!
Felt faint and dizzy... preparing for a fall
Walked 10 miles, got cold and asked for a trash bag parka
Stopped by Ambulance - passed BP, HR, and blood sugar tests
Ran in the last 2 miles
Ended with a Mario jump

RECOVERY

Epsom salt bath and light food within an hour
Normal meal about 3-4h later
Able to eat real food about mid-day on following day
By following evening, could walk/jog without major issue