Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

I hoped for a 40 minute swim and nailed it. 40:01 including run to transition. Was out of the water just under 39 minutes - faster than my Oly time (1,500m) in June.

Our wave (15) had nearly 200 swimmers so I didn't go crazy at the start. Warming up before hand really helped as I settled into a groove quickly. I stayed wide to avoid traffic. However, sighting was difficult as the sun seemed to be directly in front of me as I looked up. So, I managed to weave into and out of the traffic near the bouys a couple of times. I noticed that I was catching some red caps (Wave 14 swimmers). This helped my confidence quite a bit. I did keep thinking, "When do we turn into the beach?... This is LONG." Finally, I noticed the masses turning right so I followed. As I got close I stepped down in the sand and my left calf cramped. OUCH!! I panicked a little, but got it together and pointed my toe upward and hobbled a few steps, swam a little more then got to a normal stride. All systems were go as I exited the water and ran up the beach to T1.

Nothing.

I am slow at transitions. I didn't feel like I took my time. I did put on sunscreen and had to brush quite a bit of dirt off my feet. Perhaps I could have foregone these steps?

Maybe just focus more on getting in and out quickly.

I was hoping to come in under 3 hours. However, for the first 15 miles I felt sub-par. I seemed to have ailments on my entire left side. My calf, knee, glute. WTF?!

Somewhere near the half-way mark, everything seemed to click and I felt great. I kept my HR under 140 and my speed started to climb. I was starting to pick off quite a few people, but I was in the last wave.

I continued to fuel/hydrate well (3 bottles of 2-scoop Perpetuem - 1 bottle/hr, endurolyte before each aid station washed down with copious water and pour balance of water over head and back). From mile 30 on I had an extremely strong urge to pee. I think the need started at about mile 15. I recall BT threads where folks have managed this on the fly, though have never tried it. I worked and worked at this for about 15 miles, until... Alleluia, my shining moment at about mile 45, where a nice steady stream cascaded down my leg for a good 90 seconds. I made sure to wash well with water at the next aid station. The last climb at mile 49, caused my HR to spike at 159, but it was over before I knew it as I spun the rest of the way in, keeping the cadence high on the middle ring.

Nothing. I was suprised to see that this was my worst leg, in terms of age group rank. I really was happy with this ride.

Again. I'm slow. I need to practice. I did reapply sunscreen - I'm Irish/German/Scottish. So, no taking chances...

Practice, practice, practice.

Again, I felt medicore during the first two miles. A big hill at mile one didn't help. I was conservative on pacing for the first 6, as I was "respecting the distance." Probably a smart move, as it was in the 80's and my first HIM. After peeing at mile 6 (used a porta-john this time), I began to feel better and decided to push it a little more, keeping the HR over 150. My hydration/nutrition went very well. As I approached each aid station, I swigged some Hammergel from my flask, popped an Enduralyte in my mouth than took two cups of water at the aid station. I did this at every one. After mile 11, I thought I might still have a chance at 5:45. So, I kicked it in. In reality, I needed to go sub 8:00's, but pushed anyway, cause I had some gas left. Well, I didn't break 5:45, but did finish strong and felt good. I saw my wife and daughter near the finish and said hello. My daughter jumped out and ran with my to the finish. I had to laugh, because her face was SO SERIOUS as we ran the final 30 meters to the timing mat.

For a 1st HIM, nothing. Now that I have one under my belt, bring my HR over 150 at about mile 2 (vs. mile 6), then kick it in (155-160 bpm) at about mile 10 (vs. mile 11).

2 Gatorades, plum, cookie. A nice dip in a cooler Lake Michigan.


Fear of the distance. Lack of confidence to push it.


Overall this race is a "B." It was awesome to take part in such a big race. The swim and bike course were great. The volunteers did a great job. Nice technical T-shirt and medal for swag. Run course was kind of blah. Transition area was kind of a mess. My bike and shoes are filthy. Still, this was a great race and a great way to spend a Saturday. I had an fantastic time.