Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
90F / 32C
Total Time = 7h 31m
Overall Rank = 1595/2150
Age Group = W50-54
Age Group Rank = 24/32
Pre-race routine:

Mary (Ultrahowler) and I drove up from Springfield, IL on Friday. We swam a bit on Saturday. Met a bunch of BTers on Saturday night at Salute (thanks to Ben for organizing the dinner). Got up at 4 a.m. Sunday morning, ate a turkey sandwich, some fig newtons and had a cup of coffee. Walked the mile from the hotel to transition and ate a banana. Alternated drinking water and Ironman Perform (started this on Friday).
Event warmup:

Not much. Carried my wetsuit down to the beach and followed everyone to the start. I was very nervous after my DNF at Rockford last month, so I pulled the wetsuit partially on and sat in the shallow water and tried to stay calm.

Opted to NOT use my rescue inhaler prior to the swim. This proved to be a good idea.
  • 49m 35s
  • 2112 yards
  • 02m 21s / 100 yards

The water is so clear that I could see the sand and some small fish. This meant I could also see the other swimmers. I was in Wave 15 out of 22 (I think) waves, which meant that a lot of faster swimmers passed me. The water would start churning and here they would come!

I get a little seasick on waves, so opted to wear ear plugs to keep the cold water out of my ears. This also served to block out the noise of other swimmers, which helped me stay very calm even when I saw a couple of people panicking and struggling right next to me.
What would you do differently?:

Nothing, happy with my swim
Transition 1
  • 05m 39s

There is a LONG stretch of beach after exiting the water before you get to transition and it was hard to jog in that. I tried something different --- just before getting out of the water I sat down and peeled off my wetsuit. A friend had told me about this tip and amazingly, it worked great! The wetsuit slipped right off and did not get stuck on my heels. The cold water cooled me off and I was able to jog up the beach feeling pretty good.

I had put my rescue inhaler in a pouch on my race belt and set that in my helmet to remind me to take a hit. This worked well.

This was the first time I left shoes clipped on the bike. There is a steep hill right out of transition and I didn't want to risk falling over while trying to get clipped in. Rode with feet on top of shoes to the top of the hill (granny gear all the way!). Worked pretty well.
What would you do differently?:

Maybe hustle a little more but overall it went ok.
  • 3h 22m
  • 56 miles
  • 16.63 mile/hr

Roads were pretty rough, they had patched things up as best they could but I still lost a bottle and a pack of GU chomps (bounced right out!!!). I sandbagged this ride though, I was watching my cateye and trying to maintain an average of 17-18. Stupid rookie mistake, I don't think I had cleared out the prior ride, so was actually averaging just 16+ mph.

Alternated sipping perform/water every mile. It was hot out there. Ate fig newtons and some crackers during the first two hours, and took salt tabs every hour. By the last water stop I was really overheating and just dumped water down my back and over my head. This really helped. Watched some girl in front of me vomiting over and over again, and my stomach was kind of cramping. Not sure if I took in too much fluid or what, but I was worried about how my run would be.
What would you do differently?:

Hammer it.
Transition 2
  • 03m 52s

Got bike racked quickly. Chatted it up with my rack neighbor. My stomach was cramping a little. Hit the rescue inhaler again and headed out onto the hot course.
  • 3h 09m
  • 13.1 miles
  • 14m 26s  min/mile

It was hot out there. I knew that there would be a lot of walking involved. I carried a bottle of water, worried that they would run out of water. This turned out to be a good idea. I filled it up at the hoses and kept dumping water on my head. Got a sponge and used that.

Aid stations were awesome, plenty of cold water, ice, orange slices, etc. Volunteers were wonderful. Residents had turned on their sprinklers and were hosing people off.

I would jog 4/10ths of a mile and then walk a tenth and actually felt pretty strong, but at mile 7 I had a strange head rush and saw a burst of white stars. It was brief but I knew that was a bad sign, so I walked most of the rest of the run. It came on so suddenly that now I understand how people can suddenly just collapse at these events without warning.

When I saw the finish line I started running again and got very emotional when I heard the announcer call my name. This was my first HIM and I enjoyed every minute of it.
What would you do differently?:

Maybe run more in the heat.
Post race
Warm down:

Got my medal and got my picture taken, drank some water, got a sandwich. Met up with Mary and her family.

What limited your ability to perform faster:


Event comments:

Roads were rough.

Profile Album

Last updated: 2010-11-18 12:00 AM
00:49:35 | 2112 yards | 02m 21s / 100yards
Age Group: 0/32
Overall: 0/2150
Performance: Good
Suit: Xterra vortex full
Course: "C" shaped course in Lake Michigan. You swim out approximately 200 meters and then have a long straight swim.
Start type: Wade Plus:
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Good
Rounding: Good
Time: 05:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:22:00 | 56 miles | 16.63 mile/hr
Age Group: 0/32
Overall: 0/2150
Performance: Below average
Wind: Little
Course: Pretty flat with some rollers.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Too much
Time: 03:52
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
03:09:00 | 13.1 miles | 14m 26s  min/mile
Age Group: 0/32
Overall: 0/2150
Performance: Below average
Course: Two laps of an out and back course. There is a small hill right at the start. Goes through some nice neighborhoods with some shade, but overall pretty open and hot. I remember seeing cows!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4