There’s a specific point in the Ironman Japan marathon where I knew sub-3:15 wasn’t happening. Dizzy by 2km. Cramping through my arms and legs by 10km. Walking every few kilometres after that. That’s the honest version of how my run actually went.
Since the race, my coach and I have gone back over it properly, trying to actually diagnose what happened rather than just move on. Three things stand out.
The first is conditioning - I didn’t do enough long rides with long brick runs off the back of them, so my body simply wasn’t prepared for what a marathon after that bike leg demands.
The second is sodium. I was sweating more than usual that day, and I was also following a CoreCtrl/L-Taurine protocol that may well have pushed my sweat rate up further - without adjusting my sodium plan to match it.
The third is simpler: I ran out. I’d planned around a set number of sodium bottles, used them all, and then relied on the course’s own hydration - which carries far less sodium than what I needed.
What changes next time
- More long rides, with long brick runs off the back of them
- Working out my actual sweat rate and sodium needs in training, tested in hot conditions, not guessed at on race day
- Carrying enough sodium for the whole race, not just the bike leg, rather than trusting the course drinks to fill the gap
- Adjusting my nutrition plan properly whenever I introduce something new, instead of layering a new protocol on top of an old plan
It’s not the result I wanted, but it’s an honest one. Japan taught me exactly where the gaps are - conditioning, sodium, and planning for the race I’m actually racing rather than the one on paper. That’s what the next build is for.
