Alex McDonald Pro Triathlete

This Ironman was an epic race and by far the hardest triathlon I have ever done. As my first pro race in Kona I am satisfied with my race and results knowing that I left it all out on the course. However, at the same time it was not exactly the race I wanted or the race I know I was/am capable of. Some of the circumstances were beyond my power, however, I focused on the things I could control and am proud that I pushed through to the finish line.

The swim is really the only part of this race where I am actually disappointed. This leg is the biggest difference between racing as a pro and as an age grouper. There are a lot fewer feet to follow in the pro field and they go out hard, VERY HARD! I was happy with my start and initially caught a good group and swam with it for about the first 3rd of the race.  I found a goo rhythm and felt great in my PointZero 3+.  Then the group surged and before I realized what had happened I was off the back and couldn’t catch up, a rookie mistake. I swam the second 3rd alone, trying to stay positive and expecting to be the dead last pro out of the water. Then a trailing group of pros caught up to me and I swam the last 3rd with them making sure not to lose the feet this time.

Coming out of the water I was very frustrated, but I focused on staying relaxed and wanted to get on the bike as fast as I could. As I was running through transition a volunteer informed me my timing chip had fallen off. I had to get a new, chip which didn’t take too long, but I was one more thing to do and more time lost.

I began riding very hard, which was by design, to try to get my legs going. After coming back down the Kuikini highway around mile 8 I began feeling ok. However, as I was climbing Palani Hill I dropped my chain, however, I was riding so hard that I had wrapped my chain around my cranks twice before I could stop pedaling. I had to get off my bike in the middle of the hill and man-handle my drive chain for a what seemed like an eternity to get it free. “Stay relaxed and calm, these things happen, it’s a long race” I told myself. I managed to get it free and was off again, however, after that my shifting was not quite right and I ended up dropping my chain several times throughout the bike ride. Later in the race I stopped for tech support for a moment to try to get it straightened out.

My bike mechanical issues, my legs inability to ever wake up and the wicked wind made for a very hard ride. I normally an able to find a comfortable steady rhythm for at least the first half of the bike, however, on race day my legs never woke up and I felt like I had to push the effort the whole day, however, I focused on my PowerTap and held my wattage to make sure I didn’t blowup and saved something for the run. Just as an indication of how much harder the bike was this year, my bike leg was 5 minutes slower than last year, yet I held an average power that was 15 watts higher.

I was disappointed getting off the bike and I passed several athletes in T2 who were clearly about to drop out and I really wanted to quit; yet I knew I couldn’t. After all this is Hawaii the most famous and epic triathlon in the world, I couldn’t give up, that’s just not my style.

After a mile or so I began to find a rhythm on the run, I thought at least this was better than the “rhythumless” bike. I didn’t want to push too hard too soon and as a result I may not have run quite as fast as I was capable, but nonetheless, I knew that I needed to save something for the last 10k after the Natural Energy Lab. I focused on a fast light turnover and consuming as much fuel as I could at the aid stations. My FuelBelt is/was perfect to make sure that I was able to get in what I needed due to the congestion at some of the aid stations. After just a few miles I slowly began running my way back through the field. The last 8 miles were mentally tough as I knew I was not going to make it into the top 30 like last year, however, I pushed as much as I could. I was proud of the fact that with a pretty good run of 3:02 I was able to pass about 30 guys, my mental fortitude had paid off.

I crossed the line in a time of 9:10 as the 38th pro. I arrived in Kona, HI fitter and faster than last year where I posted an Ironman PR, yet this was not my day. After dealing with some (more than normal) adversity throughout the race I focused on staying positive and pushed all the way to the finish line. Normally over the course of an Ironman the thought of dropping out crosses my mind 3 or 4 times. However, today at least a dozen times I wanted to quit, at some points it was a serious consideration. A race that was not to my potential leaves me thirsty for redemption; perhaps this is why I am considering racing Ironman Arizona at the end of November… By the way, the last time I feel like I underperformed at an Ironman and sought redemption was Ironman Florida in 2005, the next Ironman I raced I finished 5th overall!Ultimately it was a good race, I learned a lot and very I am proud of myself for staying in the moment, being positive and not giving up, after all the don’t call this Ironman because it is easy.

And for those of you that missed it, my post race treat…a cinnamon bun the size of my HEAD!

Thanks!

What a day in Kona yesterday. In a nutshell I had a great race, not the race I know I am capable of, but none the less I persevered under tough conditions and I was the 38th pro in a time of 9:10. This was by far the most difficult Ironman I have ever done and I’m very proud of myself for pushing through to the finish line. A full race report will follow soon. In the meantime here are some photos from the yesterday and my post race cinnamon bun from lava java today…yum!

It 4:45am in HI on Oct 11, 2008.  This is a day I have been working toward for a year and I am pumped!!  I just wanted to thank you all one more time for the support and encouragement that I have received on the last year and especially over the last week.  I’ll give you all the run down as soon as I am coherent this evening or tomorrow!   Thanks,! 

The day before the race is always a day that I try to have as few obligations as possible. I get in a quick and easy 35-45min workout where I do 10-15 minutes of each sport in succession with a few 30 second pickups and then get off my feet about out of the sun! There is nothing I can do now but relax and keep my attitude focused on the positive. Just like on race day there is very little that I can control at this point, I just stay in the moment and keep my attitude positive.

After a busy day yesterday filled with sponsor obligations, meetings and spending sometime talking with sponsors and going to a friends house for dinner I slept very well last night, which is the most important night to sleep well. I know that I will not sleep well tonight, but that is the norm for me.I am feeling great both mentally and physically, and I ready to leave it all out on the course tomorrow. For those of you interested you can track my progress and follow the whole race at Ironman.com, but remember HI is 6hrs behind East cost time and 3hrs behind West cost time.Oh, one last thing…GO RED SOX!!!

This morning I got in an early swim which felt great in my new BlueSeventy PointZero 3 seventeen,  which is the 2009 version of the PointZero3+.  The suit is a little more snug through the mid section, has slightly different panel construction and also features a sliver back panel so that the hawaiian sun is reflected for cooler temperatures.  Then I went for a quick spin with some friends and it was onto LavaJava and the expo.This is the one time of year where I actually get to meet many people who I have been e-mailing and calling for over a year.  Although technology makes communication easier, there is no substitute for meeting a person face to face.  So the late morning was spent talking to a lot of folks in the industry as well as being a member of the Timex Multisport Team panel on the expo village stage to answer questions about Timex, the team and being a professional athlete.  The Timex tent also a big picture of me riding my bike, of course you would never know it was me…but it’s big and it was kind of fun to see. Ashley and I are on a fish taco tour.  We have been going to as many different restaurants we can trying their fish taco.  After all we are in Hawaii and where else to gorge ourselves on fish!?  Today’s selection, Killer Taco, a local place in the Kona industrial area which you we never would have known about if it wasn’t for the guide book.  After lunch Ashley and I went back to our condo where I immediately fell a sleep for almost 2 hours! Right before a race, rest is the best! 

Tuesday and Tuesday afternoon is really when the Ironman World Championship festivities begin. Although there has been a gradual build over the last week, now is when the small town of Kaulia-Kona exploded and becomes the epicenter of the triathlon world. Part of the reason I like to arrive in Kona a week early is so that I can take a few days and just relax before the excitement, sponsor obligations and stress of the race arrive. However, with the opening of the expo on Tuesday race week is officially here! The parade is always the kick off to the expo and my and other members of the Timex Multisport Team, were there to throw out shirts and hats to the crowd…it never ceases to amazing how badly some people want a T-shirt! I guess when it says Timex Ironman there is a little extra value. It is really an honor and great experience to be part of such a great team and organization.

As for myself I am feeling great and getting excited to race, however, I’m trying to stay calm and conserve my energy. I registered yesterday and even though I was there pretty early it still took a little while, but the volunteers are great and things went very smoothly. Yesterday a 1hr ride followed by a 15min run was it for my training. It is really amazing the changes that the body and mind go throughout a taper in preparation for a race. Last week I felt horrible and could barely hold my projected race pace/power for 3 miles, let alone for 112 miles. However, yesterday I really thought my Trek Equinox, was floating an inch of the ground as I cruised along the Queen K at 25mph while barely pedaling. Then I felt effortless running along Alii in my Brooks Axiom racing flats! I must admit, I think I ran a little faster as I passed Lava Java and all the triathletes hanging around! I could hear my coach, “save it for race day!”

I went for my first run down Alii drive yesterday and I forgot how much I love this island. There is truly something magical about this place. There is an intangible quality that I really can’t describe…perhaps it is the “Ironman Spirit” or the “Hawaii Spirit.” Whatever it is, the Hawaiian islands really need to be seen and experienced to understand. Additionally, the same is true for the Ironman World Championships!Another reason I love this Island is the fact that my wife and I got married here last year after the race. We decided to celebrate our 1 year anniversary with a fantastic dinner at Brown’s Beach House an amazing restaurant at the Fairmont Orchid Resort in Waikaloa. We wanted to go to dinner after the race, but due to all the different post race celebrations we decided to go to dinner early in the week. This is the same restaurant that we went to after our wedding ceremony last year. Oh man that was an amazing dinner, the scenery was amazing, and the company was fantastic. We were right on the beach and watched the sun set before our eyes! Here are some shots from the evening.  

I hope everyone is enjoying all the Kona festivities, whether you are here or following online.
Thanks,

 Any major national or international triathlon always brings with it an excitement that is truly tangible, at the Ironman World Championship in Kona it is so thick you can drown in it. I remember my first Ironman in Florida in 2006 and I was blown away by the energy and enthusiasm, not to mention in aw of the ridiculous level of fitness of many of the competitors. I found myself feeling very overwhelmed and self-doubt began to creep in. Hours of time spent training preparing were put in jeopardy because I allowed my confidence to be rattled. My coach, Kurt Perham, has a great saying, and I paraphrase “Everyone at an Ironman expo is lying, they are lying about how much training they have done or how little training they have done.” This is really an issue of confidence and I can assure you the loudest athletes are the most insecure. All I can say is at Kona I will enjoy the energy and visit the expo for a short time and avoid boisterous triathletes as much as possible. Instead of being rattled or overwhelmed by pre-race and expo excitement and energy, I internalize it, and use it on race day. I use previous race experiences and results to build and exude quiet confidence. This is not to say I am one of those aloof, arrogant triathletes, as they are just as insecure as the loud ones. My advice; at major races visit the expo early, take in a little energy and then save it for later. Trust your training and your preparation; don’t do anything during race week that was not in the original taper plan. Confidence is a major factor on race day and it begins as soon as you get to the race venue.

Thanks for reading!

I am currently somewhere high over the pacific ocean as I write this. People who have been to Kona always talk about the “magic” in the atmosphere and the spirit of the Big Island. However, they never seem to mention the 14 or so hours of traveling that it takes to get there. Hawaii really is a very long way from the east coast of the US. My itinerary took me from Raleigh-Durham airport, to Charlotte, NC to Phoenix, AZ and then to Kona, which is really not bad, as many people have to fly through Honolulu and have yet another connection. The issues is that the flight from Phoenix to Kona is 6hrs, longer than many transcontinental flights in the US. Oh well, small price to pay to such a great adventure. All I can say is be ready for the long flight and bring plenty of water and a good book, (or Macbook as in my case). One more note, many airlines are charging $2 for a 16oz bottle of water, as a person who is morally and fundamentally against paying for water this can be annoying, to say the least, not to mention the fact I felt more than a little silly carrying on 4 bottles of water!

Today is October first which only means one thing…the Ironman World Championship in Kona, HI is just 9 days away! It always amazes me how fast races creep up on me. I am so focused on my training and the daily schedule of training that it always seems sudden when my taper begins 2 weeks before the race. However, it never seems real until the calendar reads October. This will be my 3rd year in Kona, however, my first as a professional and first as a married man! Last year after Kona my wife, Ashley and I got married a few days after the race. I am VERY happy to be taking here back to Kona for our one year anniversary. To me Kona is a very special place for two reasons, 1) the most amazing race is the world and 2) a very special place for Ashley and I. So I can tell you leading up to the race will be all business, however, there will be a lot of fun afterward! On another note, I am feeling sluggish in my workouts this week, but I know that this is all a normal part of my taper and if doubt creeps in the next 9 days all I need to do is just think back to some of the strongest, most powerful and fastest workouts have EVER done. So I’m looking forward to the Big Island and all the people and adventures that it holds.

Today is only day three of my taper but I am already feeling flat and the fatigue of the last several months of training is catching up to me. I know that this is part of the process of preparing for a race and I need to simply trust my training and trust the taper process. I find that a lot of athletes begin to doubt their fitness and feel the need to “test” their fitness with another big workout, however, I know that this is simply a mistake. My mottos during taper are “when in doubt, leave it out,” “nothing I can do now to get faster, only slower.” The focus of taper is rest and preparing the body and the mind for the physical and mental demands of race day. Two weeks is not enough time to lose any fitness, even three weeks, which is my recommended length of an Ironman taper for age groupers, will not make a difference on race day. My recommendation for taper is to be mentally patient and confidence. It is important to stay active, but the emphasis should be on short race specific efforts, but remember “when in doubt leave it out!”

Thanks for all the support!