7th CISM Military World Games – Marathon Race Report

The Canadian Track & Field/Marathon Team

So just like the Olympic cycle, every four years presents the opportunity for military athletes to compete in the Military World Games. This would be the 7^th edition of the Military World Games and the first time I would have the opportunity to participate. There were aproximately 7,500 athletes and 25,000 volunteers. I had been selected earlier in the year to race on the Canadian Marathon Team. 

The Canadian Marathon Team: Me, Michael, Mark, Scott, Mike (Team Manager), Kristine, Jessica, CJ.

Claudia and I returned from Hawaii on Wednesday evening and on Friday morning I was back on a plane heading for Wuhan, China. I arrived in Wuhan late Saturday evening. The rest of the Canadian Military Team had arrived earlier in the week. 

Gear all set for race day!

It was a great week of recovery leading into the marathon which was scheduled for the following Sunday morning. My legs were certainly sore and fatigued from the Ironman, but some light running during the week, a few extra sessions in the Rapid Reboots, and a couple massages seemed to do the trick. Sunday morning I was up around 0445hrs as I wanted to ensure my breakfast was down-range 3+ hrs before the race. The mess hall wasn’t open until 0530hrs so I had three croissants with jam, two bananas, a cup of coffee, and a bottle of F2C Hydra-Durance. We departed the Military Athlete Village (MAV) at 0600hrs for the the marathon venue, which was a short thirty minute drive away. The marathon course was one loop around East Lake, apparently the largest in-land lake in China. 

The marathon start!

It was an overcast morning with some very light rain and a temperature in the low teens…read almost perfect racing conditions. The Canadian team consisted of three ladies: CJ, Jessica, and Kristine and four men: Mark, Michael, Scott, and myself. At 0800hrs we were off with about 150 athletes participating in the marathon. I had planned to run the opening half in 1:20 with Michael and then was planning to push the second half of the marathon based on how I was feeling. We started off a little faster and were holding an average pace of approx. 3:39/km for about the opening 10km. The pace felt quite comfortable and I did not feel as if I was laboring at all. I decided to increase the pace slightly and slowly started to reel in the pack in front of me which included three of the Polish Women and one of the Chinese Women. I ran with them till about kilometer 20 and then slowly started to pull around. I went through the opening half of the marathon in about 1:17. 

I continued to slowly reel in some of the athletes in front of me and continued to increase my pace. At around kilometer 35 I caught up to Mark and we ran together for a couple kilometers before I slowly pulled away. The last 5kms were a bit of a mental struggle but I held my pace finishing in 2:31:39 setting a new PB by almost 8min. This was the first time I had negative split a marathon with an opening half of about 1:17 and a closing half of 1:14 and change. I was not the only one with a PB on the day as Mark and Scott both set personal bests as well. 

The finish!

Congratulating Mark after both setting PBs!

Racing at the Military World Games was a very cool experience. China put on a first class show and made sure it was like the Olympics. 

So why the PB? I think it was a combination of four factors. 1. Consistent Training since June. 2. Proper Nutrition (~100 Calories of F2C Glyco-Durance at 5, 15, 25, 35 km + ~30 Calories (one scoop) of F2C Hydra-Durance at kilometer 10, 20, 30, 40), 3. Good recovery post Kona (excellent food, massage, light training, Rapid Reboot, no mental stress), 4. A strong field that made pacing easier. And maybe a 5th reason...Nike Vaporfly Next%!

One thing that I continue to learn about myself is I race best when I have no pressure. Who’d have expected that I’d drop a 2:31 only two weeks after an Ironman! Sometimes the human body simply amazes me. 

Spectating at the Track!

Hanging out at the track!

Umeke #3 - 2019 Ironman World Championship Race Report

A coveted Umeke Bowl from the Ironman World Championships

Well, it was certainly an honour to win another Umeke Bowl for winning the military division at this year's Ironman World Championship.The camaraderie among the Armed Forces members is always so great and it's such a pleasure toeing the line with some truly amazing folks.

Anyways, race day was an early morning. I had set my alarm for 0340hrs but by shortly after 0300hrs I was awake, so at 0330hrs I got up. I had my standard race morning breakfast: a cup of coffee with cream, a glass of orange juice, a bagel with jam, a couple eggs, and a banana. In addition to my breakfast I made sure to drink a bottle of F2C Nutrition Hydra-Durance.

At around 0440hrs we loaded up the vehicles and headed down to the pier. Claudia dropped Vince and I off at the corner of Kuakini and Palani. Getting through special needs drop-off, body marking, weigh-in, and onto the pier was a breeze as the masses had not yet arrived. I quickly found my bike, pumped up my tires, placed my starting nutrition on my bike (1 x 400 Calorie bottle of F2C Nutrition Glyco-Durance and 1 x ~700 Calorie concentrated bottle of F2C Nutrition Glyco-Durance). Once my bike was set I headed out of transition, did a quick port-a-potty stop and then headed to the starting corals. The start corals were new this year as the race was doing wave starts instead of the previous male mass start and female mass start.

All set for the swim start!

And we are off!

At 0655hrs, the M18-39 Wave (the first age group wave) was off. I had lined up about three-quarters of the length to the far left and had planned to try and sight the diagonal to the turn. When the horn sounded we were off and the mass of bodies quickly spread out. There was minimal contact until we neared the turn-around boat. I was a bit concerned with the swim as the M40-44 and M45-49 waves were starting 5 and 10minutes behind my wave respectively. I figured that some of the faster swimmers in those waves would be swimming over us slower swimmers. That proved to be the case, but it wasn't too bad as there seemed to be lots of open space for the most part. I wasn't expecting much from the swim as I had honestly not put a lot of time into swimming this year. I didn't bother looking at my watch as I exited the water. Actual swim time 1:12:10 (very comparable to the previous year)

Climbing up Palani to the Queen K (photo credit: Argon 18)

Then it was quickly through transition and onto the bike. I figured I would go a touch harder in the opening section of the course and then settle in once back onto the Queen K. The wave starts had surprisingly done their job and it was quickly evident that the field was more spread out. This enabled folks to ride legally and it seemed like an endless line of athletes strung out on the Queen K with required ~6 bike lengths of separation between the riders. I had just settled into my rythm on the Queen K when I felt something hit and then start causing a burning sensation on the palm of my right hand...kind of like when you have a hot piece of metal from a grinder hit you...except this kept burning/hurting. I opened my palm and there was a wasp with his stinger in me just below my ring finger. I flicked the wasp off and then did my best to pull the stinger out all the while thinking
...get through a little adversity and it'll be fine. For the entire ride out to Hawi it seemed like I was passing other riders. That being said it made it significantly easier to ride my race and avoid the surges required to pass packs of riders. As much as I like the mass start, I think this may be a better option. Once we hit Waikoloa, the wind started to pick-up and the ride up to Hawi was quite windy. I was happy to hit the turn-around at Hawi and stop at special needs to pick-up my second concentrated bottle of F2C Glyco-Durace (700 Calories) and my two cans of Red Bull which were frozen in another bottle. Unfortunately the volunteer who was supposed have given me my bag didn't go get it. So I had to stop at the end of special needs and wait for them to find my bag and then bring it to me...oh well! The descent was a bit sketchy at times due to the cross wind that was gusting through some of the open sections, but the speed on the descent is always fun. Once back onto the Queen K, I reminded myself to watch my power numbers and to hold ~200W or a little more. I felt very strong on the return trip back into town. Bike Time 4:48:10. Power 201W Avg, 213W NP.

Heading out on Kuakini Highway

It was through T2 and onto the run or where the race really begins in Kona. You know it's going to be hot and humid, it's always just a question of how hot and humid. I had passed Vince on the return leg on the Queen K and knew Matt Davis and Davis Frease, both U.S. Military Athletes, were ahead of me. As I headed out towards Ali'i drive, Claudia told me that Matt was about 1.5 minutes ahead of me (she wasn't tracking Davis). And as per normal, I pretty much just ignored my watch and ran. I kept my effort in check and by the turn around on Ali'i drive I had significantly closed the gap to Matt. On the return leg I caught and passed him. I was happy to run by Claudia again on Kuakini Highway as I headed out to the Queen K. This year however, I was feeling a lot better. The climb up Palani always sucks, but thankfully it's not too long. Once out onto the Queen K, I just settled back into my rhythm and just tried to enjoy the running. It was uncomfortably hot and humid and the cold water and ice at the aid stations were a welcome relief. I passed Davis about half way out on the Queen K. He was struggling with some cramping, so I checked that he didn't need anything and then continued on. Thankfully as I headed down into the Energy Lab, there seemed to be a light breeze. I was certainly feeling the effects of the heat and humidity. In order to keep my body temperature in check, I started to walk the aid stations to make sure I was getting fluids in, but mostly to ensure I could dowse myself with water and get some ice down my trisuit. The last 10 kilometres were a bit of a sufferfest as I tried to keep my pace up (you never know who is hunting you down). Run time 3:03:52.

Final Time 9:11:03. A new Kona PB. 104th Overall, 53rd Age Grouper, 19th M35-39, and 1st in the Military Male Division. 

Military Division Winners: Emma Wardall and I with our Umeke Bowls

Going in my target was a sub 9:10, a finish in the top 100 overall, and finish in the top 50 age groupers. I just missed each of those targets, but I gave it my all and that is all you can do. No regrets!

Posing with the Pro Champions: Anne Haug and Jan Frodeno!

Kona 2019 was a blast and it's likely my last or at least my last for a while. This race is always so special, each year it's a challenge, each year it's different, and each year you have to dig through the adversity to achieve your best on the day!

D-1: Tomorrow is race day!

My awesome Argon 18 E-119 Tri+ is all set to roll tomorrow! (She is currently getting a shower!)

Well tomorrow is the big day! Tomorrow I race the 2019 Ironman World Championship and I'm really looking forward to it. I'm ready to race, I'm ready to suffer, but I'm also planning to enjoy it.

Today was a light activation day that started with an early morning swim at Magic Sands Beach. John, Vince, and I decided to swim here today as it was the closest beach to the house we are staying at. Claudia came along for the very short ride, to watch us swim, and then to go for her own run. I did a light easy swim of about 1km. There were some bigger swells at the beach this morning, but nothing significant.

All set to head out for my activation ride!

Heading out for an easy brick run!

After the swim I did a quick activation ride. I rode up Ali'i Drive and then did one out and back on Kuakini Highway. After my 15km ride I did a short activation run of about 4km which included a set of faster 20s intervals to just activate the legs.

Vince and I heading to bike and gear bag check-in!

After that it was back to the house for some breakfast and the final prep of my gear for drop-off. We called the kids after lunch and then at shortly after 1400hrs Vince and I headed down to the Pier to drop off our bikes and gear bags. John and Helene had dropped their bikes off earlier in the day.

My check-in sherpa Paul! Thanks for volunteering!

Bike check-in was a breeze and my sherpa this year was Paul. He and his wife are originally from Texas and they retired here several years ago.

We had a great dinner of Chicken Stir fry and rice and now it's time for one last sleep (hopefully I'm actually able to sleep). Tomorrow is the day!

In the words of Lisa Bentley, "No regrets!"

D-2: Military Reception / Welcome Banquet

So today was a very relaxed day. I was awake around 0500hrs, but managed to stay in bed till 0545hrs. Claudia and I spent the first couple hours this morning just relaxing with some reading while John, Chantel, Alan, and Helene participated in the Under Pants Run and Vince biked into town for a light swim at the Pier.

2019 Ironman World Championship - Military Athletes

At 0900hrs we had the Military Reception at the Formals Gardens of the King Kamehameha's Kona Beach Hotel. It's always great to meet other military competitors and catch up with old friends.

Helene, me, Andrew, John, Scott, and Vince at the 4iiii Booth!

Following the reception we headed down to the Ironman Expo to see Scott and Andrew at 4iiii. 4iiii has been a great supporter of the CAF triathletes over the past couple of years providing us with power meters for our bikes.

I took it easy for the afternoon with some recovery in my Rapid Reboot and a little prep of my bike and bags for race day.

This evening we attended the Ironman Welcome Dinner and Athlete Briefing.

D-3: An easier day with some walking around!

Well I think this sunset captures perfectly the close of another wonderful day in Kona. (Taken as the sun set during the Slowtwitch Party)

The day started off with a steady 10km run which was promptly followed by a trip with John and Helene down to the pier for a swim out to the coffee boat. While at the coffee boat, I of course had a coffee and then had an underwater photo taken.

Me, Michelle Vesterby, and Dominique Fortin at the Argon 18 Booth!

After the swim we headed back to the house and some delicious crepes were awaiting us compliments of Chantel. Following breakfast, I biked down to the expo to drop my bike off with Dominique Fortin at the Argon 18 booth. Dominique is the head mechanic at Argon 18. He's a great guy to know and is always so meticulous with my bike.

Cody Beals and I at the expo!

Claudia and I with the fully assembled bike!

Claudia met me down at the expo and we took in a little shopping. While down at the expo we ran into Canadian Pro Cody Beals. Hopefully, he'll have a breakout race here in Kona! We also took a few minutes to build up a bike. The Ironman Foundation and Flo Cycling have partnered to provide bikes to those less fortunate in the community.

Stocking up at Greenwell Farms!

After our tour of the expo was completed, we headed out to one of my favourite stops - Greenwell Farms - to enjoy some coffee and to pick-up some coffee to take home.

After lunch and video chatting with the kids at home Claudia dropped me off at the expo so I could pick-up my bike. We had a relaxing afternoon and then headed to the Gu House on Ali'i drive to partake in the Slowtwitch gathering.

D-4 to the 2019 #IMWC

I guess this makes it official I'm on the list! #1851 - Joel Maley!

Well another beautiful day has come and gone on the beautiful island of Kona, Hawaii. This place never loses its beauty. This morning started off with a 4+km easy swim along the race course. It doesn't get much better than this. I got to enjoy seeing coral and fish as I swam the loop. This will be my last long swim prior to race day.

Lisa Bentley - Enthusiastic, Authentic, and Inspirational as always!

Following the swim we headed down to the Kona Canoe Club for the Team Canada breakfast hosted by Subaru. We had a light breakfast and then we had a series of speeches from Dave from Subaru Canada, Kim from Triathlon Canada, Lisa Bentley, Mike Reilly, and Andrew Messick. It was a great time hanging with the CAF athletes as well as the rest of Team Canada.

Following breakfast we headed over to athlete check-in which was a breeze. No line ups and in and out within about 10minutes.

After check-in Claudia and I headed back to the house while the rest of the CAF athletes headed over to the expo to check-out the vendors (more like go searching for the free swag). I had a bike and run that was calling. 

All set to head out on my ride!

I did an hour and a bit ride on the Queen K and then a short 6km brick run along Ali'i Drive.

All set to participate in the Parade of Nations!

Claudia made sure we had candy to give out!

I had a little time to chill before we headed back downtown to participate in the parade of nations. It's always a great time (especially when you get to put a smile on some children's faces...we were handing out candy!)

Well that's a wrap for today!

D-5 to the 2019 Ironman World Championship

Claudia and I on our way to Hawaii!

So it's that time of year again. In a few short days it'll be go time for the 2019 Ironman World Championship. This year I am one of four athletes from the Canadian Armed Forces that will be racing here on the Big Island. The other Canadian Armed Forces athletes are John Giguere, Vincent Blais (aka Vince the machine!), and our newbie Helene Fortier.

Quite the feast at the Fish Hopper (we splurged a little)

So this year the kids stayed in Canada with my parents while Claudia and I got an extended date. We left Ottawa on Friday and arrived in Honolulu on Friday night, spent the night, and then finished the journey to Kona on  Saturday. I was planning to put my bike together and go for a spin on Saturday but somehow my bike didn't make the flight from Honolulu so instead Claudia and I did groceries, visited friends - AJ and Lynn, went to the Fish Hopper for dinner, and then picked up my fellow CAF athletes from the airport: John and his wife Chantal and Helene and her husband Alan (Vincent had flown in on Friday). Thankfully my bike arrived later in the afternoon and Vincent picked it up for me.

Vince and I getting ready to head out on our Swim on Sunday!

Sunday I knocked out my last long run (90min easy/steady) and then Claudia and I headed to Kona Coast Baptist Church. This is always a highlight of the trip to Kona...it feels like a second home. It's great to see they've got a new pastor, Brian, and the church seems to be vibrant. After church we went out to L.L. Hawaiian BBQ for lunch with AJ and Lynn. Then it was back to the house to get Vincent for a swim at the Kona Pier.  We finished off the day with making Hamburgers for the crew.

Vince, John, me, and Helene all set to head out to Hawi

Monday we did an easy swim, then packed up the cars with our bikes, food, and beach gear and headed out to Hapuna Beach State Park. John, Helene, Vincent, and I biked out to the turn around in Hawi (70km round trip) while our support crews enjoyed the refreshing Pacific Ocean and the rays from the sun. Vincent and I rode together while John stayed with Helene to show her the route. Following the ride, we hung out at the beach for a bit and then headed back to the house in Kona.

Proof that Vince and I rode to the turn around in Hawi!

Vince and I returning to Hapuna Beach State Park!

Enjoying some reading on Leadership and rehydrating with F2C Nutrition after the ride!