White Lake Half I - Triathlon1/2 Ironman

swim was cancelled due to heavy fog.

easy jog in bike shoes to bike - grab bike and go - - easy mount and take off.

nothing.

Cooler than expected, glad I had my long sleeve bike shirt. My target was 110-115 watts (which usually ends up averaging 108 watts) and keep my heart rate at 148. No problem with watts on the way out - creeping up to 120's and occasional 130's - back it off remembering to work the plan (and my transition neighbors advice to not get perky on the start of the bike, that the second half has an awful headwind). At my usual half way point, I realize I'm WAY AHEAD of my time, shortly after that the head wind hits and I'm starting to get a pain behind my knee that radiates up the back of my left leg and into my glute (this is new? hope it doesn't impact my run). I try to stretch it out and have to back down on the power and increase cadence. At about mile 36 this 73 year old lady (cute as a button) passes me saying she's been trying to catch me for MILES. As she goes cruising past, it's so incredibly hard not to punch it and say - oh no you don't! - but I've got a plan - stick to the plan.....stick to the plan. I'm in the last wave (and intentionally went to the front of the que - because I know I'm slow on the bike) and hate being the last one in on the bike. So the deadend out and back jog we had to do was a good time to see if there was anyone still behind me. I saw at least 2 other riders. Okay that's enough for me - just hold it steady. Pretty excited to hit 40, now I'm 2/3's of the way there. The pain in my leg is bugging me big time, cant' decide if I shoulds top and try to adjust my seat (no way - - not now). I convince myself that since my pace is so good, that my total bike will be much shorter and that if I've made it this far, I can make it another 16 miles. At mile 50, I see the satellite tower and know that I'm on the home stretch and I'm out of nutrition and could really use a little more. I planned my nutrition for 4.5 hours (in case my ride was longer than my goal of 4 hours) and knew that I had used more at the start to play catch-up after the long delay of the start. I had my emergency "goo" and decided I should use it to get me the last 5 miles - especially since the muscle pain was still bugging me.

Results: Average watts 100, cadence 76, heart rate average 147, pace 15.3 (wow! my best in training was 14.1).

don't know. I was pretty happy - except for the phantom pain. Wondering if this is because I tried to train on flat terrain, but the flatest I could find still had 1500 feet of incline - so actually riding on perfectly flat may have made a difference???

someone came in right behind me and startled me - didn't know anyone was there - but no problem - I was already clipped out, off and running into T2. Very smooth - no issues.

maybe run a little faster out of transition - it was a lONG way.

very pleased that transition to run was no problem at ALL. Just took it easy the first 3 miles - passed 2 people. Plan was to run a mile and walk a minute and keep my heart rate around 148 until the last half and gradually let it drift up, and judge the last 3 miles by how I felt. Water stops were not exactly every mile so walking was sometimes before or after the water stop. Got a sopping wet, ice cold towel at every stop, 2 cups of ice water (poured one on top of my head and the other on my chest) - cold! but felt great, especially about 1/2 mile later. Had my nutrition on my belt and extra goo tucked in my pant leg. I would refill my water bottle at the stops (I had 3 bottles of nutrition planned for a 2:45 run and finished 1.5 bottles). The goo kept slipping out of shorts, put it in my race belt, kept slipping, so finally put it inside my sports bra. Debated picking up pace after 3 miles, but decided to play it conservative and held same pace until 6.5 miles. Around mile 6 I passed the little old lady, whew, as sweet as she was - I could NOT let a 73 year old lady beat me. At the turnaround point, my knee's were starting to ache and I knew from past runs that if they were aching now, they'd be really bad in a few more miles. I remembered the aspirin I had scotch taped to the goo that was now soaking wet inside my sports bra. Pulled it out and saw that they were still okay, so took the 2 aspirin. I fiugred it would take 30 minutes or so to work, which would put me somewhere between 9-10 mile mark and that would be right when I needed it. Plus I was a little hesitant to take it during the race, didn't want any stomach issues. It must have worked, I never thought about my knee's after that. The next 3 miles were great, because that's when I started passing groups of people walking. Always looking for someone in my age group, I passed two of them - yeah! The last 3 miles were the best. I knew I was coming in strong and still hesitant to push too much too fast. Not completely sure how to gauge what I can do and don't want to push hard for 1 mile and then have to walk the last 2. so I slowly picked up the pace. People are leaving the race and packing their cars, cheering out their windows at me as they drive by. I see a guy about 300 yards ahead of me walking. If he keeps walking, I know I can catch him - I pick up the pace and pass the guy who has now started to run and then I sprint the last 100 yards over the finish line. I am so happy! I finished strong and feel great.

Results: Heart rate 148

go a little faster and let my heart rate go higher from 3-6 miles, maintain that from 3-9 mile mark, then gradually let it go higher the last 3 miles. I had a lot left in the tank at the end of the run.

drink some water! get pictures with medal. knew I needed to eat, found sun chips, but I have a really hard time getting anything down my throat after a race - - liquids are okay, but solid food is just too rough and doesn't want to go down. I sat around and waited until they started the awards (wow! I made it back before they started the awards - that's a first!).


wanting to play it conservatively, since this was my first half iron and I didn't want it to over do and regret it. I'm perfectly happy with my performance and wouldn't have changed it at all - just lessons learned for my next one :)


It's a real shame the swim was cancelled, but visibility was pretty awful (and admittedly had me more than a little concerned). This is a GREAT race for a first timer. Low key, beautiful lake (I swam in it the day prior and it is truly lovely, sandy bottom, clear, flat as sheet of glass), run around the lake is fun, lots of cheering from road side. Weather was cooler than expected - if it had been hotter, it would be very different - there is no shade. I had prepared for heat by adding layers of clothing to my training runs and rides (which is why I may have been cold on the bike and glad to have that extra layer). Super Race! Just a note - the shirts are unisex sizing (which I don't remember reading at registration) and I'm a pint size - - so I was swimming in the small that I had ordered. The set up folks were great about letting me exchange for an extra-small after the race.