Lansing Legislator - Triathlon1/2 Ironman

Absolutely calm water, plenty of very visible buoys, overcast skies (so no blinding sun) and not a big crowd. Overall a very enjoyable swim. Navigation was improved, and I felt as though I kept a steady pace the whole time, not fast but almost effortless. At the end of the swim, HR was low and I wasn't breathing hard--which I then spoiled by running to T1.

Opted for the wetsuit but at 77 degrees it wasn't necessary and didn't make much difference, I think. Next time I probably wouldn't bother.


Nothing. This felt great, and speed, if any, will come with technique. A few seconds faster would have been AG 5/9 and MOP overall.

Wetsuit came off pretty easily. Took my time to make sure I didn't forget anything and to get dry socks onto clean feet.

Do this faster.

I worked on keeping HR down--at or below 155 on all but the (very short) hills--to save heartbeats for the run, where I knew I would need them. I also tried to keep the pace steady. I averaged 19mph for the first hour, 18 for the second and 18.5 for the third.

I measured this as 2.5 miles longer than the advertised 56 mile distance. That makes my average speed almost 18.5.

Alternated a gel and Thermolytes every 20 minutes, using mostly sports drink. Except for stretching and cornering I stayed in the aero position the whole time and didn't feel too bad.

The routine worked well--steady and controlled. Speed work could bring the time down, and I now know that I can push harder. But I felt as though I managed this leg OK.

Took my time again and felt calm.

Move it!

Well, I knew that this was going to be trouble. The sun came out and the temperature moved (I think) into the low 80s.

The first half of the run was OK. I felt good running off the bike and started with a 9.20 mile. For the first loop the plan was to keep my HR down to 160 or so. I mostly was able to do that but it was definitely rising to near LT by the end of the loop. With the heat and fatigue, by the end of that first loop I was down to 10.30 miles, which is more realistic for me.

The second loop was a struggle, with a couple of very bad miles mixed in with 10.45-11.00s. The heat was really getting to me and HR for this loop was at or above LT most of the time.

I spent the last few miles swearing I would never do this again.

But I managed to run the entire distance except for the aid stations. The lifesaver: Ice in the cap at almost every station. I kept drinking Gatorade and taking salt tablets, and managed not to have any cramping.

Learn to run faster with less effort; do a higher proportion of run training because this is my weakest discipline.

Being handed a finisher's medal was nice; being handed a cold wet towel was even better.

I could manage only drinks and slices of watermelon, but after 10 minutes felt surprisingly good.


Mostly the poor run. This is improving slowly but the heat really takes its toll. The over-long bike added about 8 minutes. With work on running and some speed on the bike, 6 hrs is definitely within reach. I can afford to push harder on the swim and bike; run couldn't be much slower, so I might as well make up time there and on transitions.


This was my first 1/2. My goals were:
1. Finish
2. Enjoy the swim
3. Pace myself on the bike
4. Survive the run, especially in the heat
5. Keep nutrition and hydration under control
6. Finish under 6.30

Even though the time is slow (last in my AG) I reached all the goals. I was _very_ glad when the run was over but this was a good first experience. And yes, I will do this again despite my vow towards the end of the run.

This is a really good race despite some bad press because of past weather problems. The venue is great, especially the swim, and there were lots of helpful volunteers. Run aid stations were well stocked.