Wednesday, July 21, 2010

Ironman Racine 70.3

Ironman Racine 70.3
Racine,Wisconsin Temps - 95F / 35C and Overcast
Total Time = 5h 35m16s
Overall Rank =502/~2000
Age Group Rank =68/384 (?)

Event warmup:
Early morning stretching and breathing exercises. A very brief swim just to get the cold water in my wetsuit.

Swim: 00:45:26 | 2112 yards | 02m 09s / 100yards
I liked that this was a straight swim vs a triangle course or other odd shapes. I started out great, my wave didn't seem too aggressive. I stayed outside so that I wouldn't get all screwed up fighting for a position at the first red buoy. I did veer out a bit too far after the first buoy but got back on track quickly. Tried to draft off a few different people, but I'm just not that good of a swimmer yet, better, but not good.

I counted the buoys before the swim start. So I knew that at about 5 yellow buoys I would be half way done and then the buoys turned to orange, so it was a countdown from there!  By far, my best swim - since I've only done that distance OWS in calm/clear ponds. But I feel like I could be much better with more specific practice!!

What would you do differently?:
I was happy with how I felt coming out of the water, but I wish my time was at least 5 minutes less. I was hoping to be a lot more close to a 35 minute swim. The wind/waves picked up toward the end of my swim and the swells were noticeably larger at the last red buoy.

T1: 03:37
I got my cap/goggles off and pulled them into my suit sleeve planned. The run to T1 was a long haul up the beach to the sidewalk. I stopped to wash off my feet in the pools, got in to T1 and got my suit off. I took my time purposely. Everything else went smooth. Out of T1 and eased on to my bike so that I didn't get stuck while going up the hill.

My bike seat wouldn't fit under the bike rack bar, so I had to place my bike with the handle bars on the rack (reverse).  I've never had to do that before.

What would you do differently?:
I probably should have gone a bit more quickly and saved a minute, but I'm satisfied.

Bike: 02:40:54 | 56 miles | 20.88 mile/hr
Avg HR 153. Tried to stay about 155-160.
I pushed hard. I felt it. I wanted to be a touch faster, but this pace seemed right at the time. I had a high speed of 32.  There were more hills than I expected, so they slowed me down; while they weren't hard hills, they were very frequent compared to the 3 or 4 hills that I typically train on.  Took Fluid and water and nutrition at every aid station. Ate 2 bananas. That was the first time I'd every hit an aid station rolling through on my bike - AWESOME!

What would you do differently?:
Include more hill repeats in training.

T2: 01:54
Given the overall size of the transition area and where I was racked, I think my T2 time was good.

What would you do differently?:
Did pretty well. Didn't miss my rack or bike, in and out quick.
Run: 02:03:07 | 13.1 miles | 09m 24s min/mile
Avg HR 156. Fastest pace 6:51 with my first mile at 7:48.
Just after I got out on the run course - before the first hill - the downpour of rain started! I'm thinking "Perfect, I'll stay cool and I enjoy the rain" But the rain was very short lived and as soon as it quit, the sun came out and made things terribly HOT and humid. Heat index over 100F.  My first 3 miles were right on track for pacing. but then I dropped to almost a 9min/mi pace.

I slowed and walked through the nutrition stations. My second loop I slowed to 9:30's. I walked through every aid station. At the turn around I noticed that I was no longer sweating - my arms and forehead were dry and the only reason my chest was wet was because I had been pouring water on myself. I knew that could mean disaster. I was so hot that I started dumped ice down my tri suit. I ran through every sprinkler
and dumped water on myself at every opportunity (Thank you residents of Racine!!) At mile 10 my quads were so cramped up I couldn't help but slow down significantly. At mile 11 I had to take a few 30 second walk breaks. Just past mile 12 I could hear the loud speaker at the finish, I could hear the people yelling and cheering. I told myself that I wouldn't stop running for anything short of passing out. I finished some where near a 9:40 pace.

What would you do differently?:
I'm thinking that I should have had more solid nutrition on the bike. I think that I could have taken it in and maybe the extra little bit of sodium would have helped my water retention during the run.

What limited your ability to perform faster:

Event comments:
Carnage everywhere on the run course! People were passing out and puking due to the heat. I saw 3 ambulances transporting people out.

I had a great first half! I truly feel like I left everything on the course, I finished empty - nothing left. I gave this race everything I had at every opportunity. I've never been so painfully sore during or after a race as I was/am post this race. I love it! I'll take this experience with me for life and I cannot wait to race another half!

I'm now into my 3rd year of triathlon. A full Ironman was part of my 5 year goal; I'm halfway there.

On a final note: 

A huge THANK YOU to my wife and family for their support over the last 26 weeks that I trained for this event.  Becky was absolutely the best - she made a sign for me at the race and endured some crazy weather while waiting for me to finish - I love you!  A few others have helped in some significant ways to make sure that my race experience was everything I wanted and needed - You know who you are, Thank you!!

To those who I've had the honor to train with: Thank you!  Craig , Lisa and Tom - you've both helped push me beyond where I imagined that I could go.  I look forward to these next few weeks to see where we go next!  Craig - Coming with me to Rev3 Cedar Point?  Lisa - going to the World Duathlon Championships!  Tom - time to try this triathlon thing out now that you've got a bike!

To my Wrenches:  Al and Ray - thank you for picking up the dirty pieces and cleaning them.  Lola loves you and I wouldn't have had the experience that I did this weekend without your help!

FLUID Nutrition - Thank you for making a saweet recovery drink and for sponsoring me while I trained and raced this race!

And Finally - The one big reason that I chose Racine as my first half was due to the race being on my mother's birthday.  She passed away from brain cancer two and a half years ago.  She never got to see me race a tri, but knew that I would be doing my first sprint tri that same year. I miss her so very much! I thought about her a lot during this race; and a big part of me knew that the pain I felt while racing was nothing compared to what she went through.

I love you, Mom - Happy Birthday!!


Anonymous said...

I am so proud of you! I love you XO
-Your Wife

Dave said...

Way to go Son!! you are you are awesome Dad, Husband, Son and Tri.