Hawaii 2011 - Roger Canham.

 
Wed, 12th Oct 2011 - 12:00 a.m.

Report from Roger Canham re his exploits in Hawaii:

" Temperature 96oF
Swim 1:10:50 - T1 02:52 - Bike 05:08:10 - T2 04:06 – Run 03:17:14
Total Time 9:43:12

11th in the 45-49 Age Group, 287th overall, Personal Best for the
course.

I qualified to race at Kona in May at the St George IM Utah. Qualifying
relatively early in the season allowed me time to recover and have a
relatively uninterrupted programme to build my fitness for race day. I
had raced well in Utah and, making my fourth visit to the Big Island
with eleven other IM finishes under my belt, I felt I had learnt a
great deal about executing a solid IM performance.

Each year I travel out a little earlier in order to benefit from
acclimatising to the conditions and training on the race course. This
year I went out nearly a full two weeks before race day and come the
morning of the 8th, I felt well rested and eager to race.

The surf had been pretty big all week and race morning it was a little
easier but still not what I would choose for the toughest swim I would
do all year. Treading water, we jostled for space and then bang, the
cannon roared and we were off. My first few strokes were pulling bodies
not water as 2000 of the world’s top athletes fought for the front swim
pack. It was mayhem but eventually the physicality subsided as we hit
the turnaround point. I glanced at my watch, 35 minutes; on track.
Before long I was clambering up the steps and into T1, number belt on,
onto the bike and riding up onto the Queen K, resisting matching the
quad busting surges of the other riders around me. It would be a long
day and patience would ultimately win out.

I focussed on hydrating well to keep my core temperature under control
and steadily trickling in a manageable flow of calories to slow the
inevitable growing energy deficit. By the top of Hawi (60m) I was in
good shape and looking forward to nailing a good bike time. The next
20m is a 37mph downhill section to Kawaihae with vicious cross winds
but not today, the winds were very light making it possible to stay
aero and maximise the benefit on the gradient. With the heat and
humidity starting to soar, I rode up onto the Queen K again for the
final 35m and into the morale sapping head wind where energy and
concentration can start to ebb away but I stayed on task, completing my
best bike leg ever in this race.

I felt strong running through T2, in good shape to tackle the marathon.
The first mile clicked by, 06:23, too fast, slow down. Mile 2, 06:40,
still too fast calm down and settle I told myself. I slowed to the next
aid station, took an energy gel, ice and some water and continued to
the turnaround at the end of Alii Drive, 7 mins per mile coming
consistently now. Back into town and up the infamous Palani Hill. I
walked the aid station to ensure I took in what I needed then out onto
the burning blacktop of the Queen K. This is the toughest part of the
run course for me as you are still not half way and the road stretches
into the distance as you leave the crowds of the town behind you. My
pace dropped as the fatigue started to eat away at my resolve to run
strong. My plan was to run sub 03:15 but it would be a battle now. I
had given up some of my earlier time gains as I fought my way along the
highway, finally arriving at the "Energy Lab" and the turn for home.
The sun was directly above now, 100oC burning down but only 6m to the
finish line with my PB target tantalisingly within my grasp if I held
it together.

Ice, water, coke, water, ice, run one mile, repeat, easy when you say
it slowly but I needed to stay focussed and moving. I fought the
nagging voices off and kept moving to the line, finally charging down
Alii Drive and the huge finish chute to record the PB I had been
chasing for just under nine and three quarter hours. I was thrilled and
emotional, the culmination of many weeks and months of hard training
and hard dreaming!"