29th July 2014 - Outlaw 14 Race Report

I wanted another crack at the Outlaw as last year was real attrition with the +30degC temperatures causing a meltdown.  Although not disappointed with my 2013 result I knew I could improve the time and performance with another year of training under my belt.

This year I was self coached after learning a lot from Simon last year.  I probably swam less and biked more.  Winter I ran a lot and hammered my 10K time down.  However the main difference this year was staying injury free.

Camped Friday and Saturday night and despite being worried about the heat it cooled off nicely for Sundays race.

Swim

The Outlaw swim.  I think the best way to describe it is a submerged bar brawl.  There is no free space for most of it and you get continually punched and kicked.  I don't think I swam any better than last year but was 7mins quicker.  It really just depends on where you end up in the washing machine!

Time 1:11:53

Bike

My plan was to hold 18mph throughout.  It's a fairly flat course so I didn't envisage any problems.  The only issue I had was injuring my right knee a fortnight ago.  I had it taped up but was struggling for the first 30 miles.  I was a bit worried that it would get worse but an couple of ibuprofen and I didn't feel it again until the 100 mile mark.

I actually got a bit bored with the course this year.  4th time I have ridden it now and by the time I got back to the south loop I was just wanting to finish.  I felt sick throughout and couldn't stomach the high 5.  Switched to water and gels and it helped a bit but not ideal.

The last 10 miles were a real struggle into an increasingly strong headwind.  Pushed through and got off the bike in a slightly below target pace of 6:22:04.

T2

When I dismounted I tried to run to the change tent but couldn't.  I was wobbling all over and legs were aching.  Not a good sign with a marathon to run.  Got changed and headed out.

Run

Surprisingly I started off on target pace between 9:30 - 10:00 and felt fantastic.  By halfway I was on for a 4:20ish marathon and it felt easy.  I knew the pain would come eventually but was determined to keep it going as long as possible.  I took a salt tab throughout the race every hour and only used coke and water on the run which kept my stomach settled.  The wheels did come off a bit at 21 miles and the last 5 hurt like hell.  I dug deep and managed to hold 11ish minute miles to the finsh.  Despite fading in the second half I managed a 4:32:32 marathon which I didn't think I would achieve at the onset.

Conclusions

All in all a good race and I'm extremely pleased at the 1hr 18min improvement from last year.  I really didn't anticipate a 12:21:57 time with a my aim being to break 13hrs.  I still have improvements to make, especially on the bike.  Going in I thought my bike would be my strongest discipline but it turns out it was my weakest.  Another close season of sufferfest and long miles should push me forward again.

Frankfurt 2015 now beckons and I will have to revise my goal time.  Sub 12hrs??

Pos.	Bibno.	Participant	Category	Club/Company/Sponsor	Finish time
1	605	Mark Dixon	(M) 40-44	Tri-Anglia	12:21:57	1:11:53	8:13	6:22:04	7:15	4:32:32