Ironman 70.3 Boise - Triathlon1/2 Ironman

There was plenty of room at the start. So I started about row 3 in the middle. My intent was start slow and keep a low heart rate for the duration swim. No problems with the start, made the first turn about 20 feet out and missed the cluster that usually gathers there. About this time I noticed the white caps, shortly after the group I was in began to overtake the previous wave. I swam right into a group of them which cause to to look up right into a wave and inhaled a ton water. Stopped and tried to clear my airway and bam the next wave did the same thing. I turned my face away from the waves and floated on my back to get some control of my breathing and heart rate. Once I got going again I was a bit more careful when coming up on slower groups. I was able to find some on to consistently draft of off for the last third of the swim. This helped me lower my overall effort level and still make good time. I am very happy with this swim.

Draft More, Practice more uni-lateral breathing. Find a place to practice open water swimming.

Wet suit strippers are the coolest. Ran the small hill and faily long run into T1. This was the first race where I had to un-bag and re-bag my gear. I didn't rush and things worked out OK.

Nothing.

I have ridden in rain before but never like this. It started with just a few drops when I left T1 to very heavy wind driven rain that hurt. My goal was to eat and drink small amounts every fifteen minutes with a full energy bar on the hour. I carry everything but water with me on the bike. This seemed to work very well. My pacing was based on hear-rate not speed. I stayed mostly with in 120-130 range. I consistently backed out of passing zone when I felt the effort would push me outside my limits. At mile 50 I still felt strong but I intentionally slowed just a bit, ate some more, stretched as best I could, pee’d and began to prepare myself mentally for the run. Through out the entire bike I encouraged those whose passed me and where passed by me. It was the toughest ride I ever made and they will have my respect and admiration for ever.

Nothing. I am very heappy with my results.

I was soaked but my socks and shoes were dry. I couldn't get my dry socks over my wet feet. I finally just sat down to put my shoes and socks on. Bagged my gear and away I went.

Nothing.

My legs felt good, cadence seemed like I was still cycling but I stayed with it. My only goal during the run was to run the entire distance. I watched my heart rate and calculated my pace at each mile. I was running faster then I expected but I felt good. I continued to cheer the other athletes and thanked every volunteer. I carried a gel bottle but relied on the aid stations for water, gatorade and cola. I took a bit of something at each one. At the halfway may cadence had slowed but my pace remained fairly constant and I was starting get tired, but it was nice to be on the second lap. My running told me, when I feel bad, to tell my self. "I think I can". Every time I thought of it I told myself " I know I can" and kept running. About mile 8-9 I started to get dizzy/light headed and slowed a bit took some extra gatorade and cola at the aid stations. At mile 10 I knew I had enough in me to get it done. I was catching people that had passed me earlier in the run. I was starting to feel better so I picked up the pace again passing even more people. Before I knew I was I turned onto the street for the final stretch into the finish. People where cheering, cow bells ringing and I felt good. I all but bested my stand alone half-marathon time by running the entire distance.

Nothing. I nearly PR'd my stand alone 1/2 Marathon time.

Food, pinic table, hugging my wife and staying warm. I did take an epsom salt bath later. Seemed to make the world of difference the next day.


Smoking cigarettes and eating junk for 30+ years.


I can not say enough about the voluteers, friends and family that stood in the pouring rain and supported us. T tried to thank each and every one of them as I passed by. They and my fellow athletes were my inspiration and motivation. Because of them I had the best race of my life.