Lake Stevens Ironman 70.3 - Triathlon1/2 Ironman


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Lake Stevens, WA, Washington
United States
85F / 29C
Sunny
Total Time = 5h 17m 13s
Overall Rank = 194/1362
Age Group = 25-29
Age Group Rank = 26/115
Pre-race routine:

Woke up at 3:15am and my mom dropped me off at the Holiday Inn to take the athlete shuttle. Got to the lake around 4:30; transition didn't open until 5!
Event warmup:

Set up my bike, then talked to my uncle, dean, and kim...
Swim
  • 34m 50s
  • 2112 yards
  • 01m 39s / 100 yards
Comments:

Out and back along a rowing buoy line. Lake Stevens has held several of the rowing national championships in this lake so there is a permanent buoy line (a string) that you can see in the water. It was my first open water swim where I didn't have to sight at all! This was my best water swim time at this distance. There was quite a bit of contact throughout the swim because a lot of people were swimming directly above this buoy line. I even got a kick to my face which ripped my goggles off. I found it ironic that my swim was probably the strongest event of my day considering I haven't been swimming very much lately; overall, I'm very happy with my swim time.
Transition 1
  • 01m 57s
Comments:

I had a LONG run to my bike. The bike racks were set up in three sections (one right when you get out of the water, one in the middle, and then one at the bike out). I liked T1 because it gave me a while to take off my wetsuit while I was running (no wetsuit strippers).
Bike
  • 2h 44m 37s
  • 56 miles
  • 20.41 mile/hr
Comments:

I followed my HR zones exactly. I was at 152-158 for most of the bike. I had an timer on my Garmin that alerted me to drink every 15 min and take a gel shot every 30 minutes. This bike course was very scenic and I had a great time on it. On the first loop, I was by myself for much of the ride (since my wave was right after the pros). The second loop, I began passing people from the later waves. It got kind of hectic on the last part of the ride due to an increase in car traffic and slow riders. There were several times when I had to brake on the downhill or flats because of cars getting in the way. I've been doing a lot of hill work on my bike so this course was fun to ride and my legs felt good.

I saw Kim on my second loop and she was looking strong :)
Transition 2
  • 01m 57s
Comments:

I had to run a long way to my bike. I decided to run with my cleats because the ground was pretty rough. Just before I reached the "run out", I realized I forgot my Garmin so I ran back to get it (thus, the longer T2 time).
Run
  • 1h 53m 52s
  • 13.1 miles
  • 08m 41s  min/mile
Comments:

This is where my race fell apart. My overall goal was to be sub 5. I did my calculations prior to the race and knew exactly what times I needed. I felt I paced my swim and bike perfectly. The first third of my run was going exactly as planned. My plan was to maintain 155 bpm on the first loop and 165 on the second. Through 3.5 miles I was averaging a 7:25 pace, which is what I needed to come in around 5.

All of a sudden, I started to get really dizzy and nauseous, and my stomach got real upset. I tried running through it for a couple miles by breathing and slowing my pace. At mile 6, I threw up. My mom saw me on the first loop of the run and she said I looked horrible and my face was really pale. I never could pick up my pace again. I felt better, but the heat and the rolling hills left me really dehydrated.

I'm really bummed about my run performance; I feel like I've been working really hard on my run and it's frustrating that I can't perform on race day. My nutrition for the race was exactly what I've been training on. I know I can go sub 5 hours. I'm racing this again next year for redemption!
What would you do differently?:

I didn't feel like Seattle this weekend. Highs were in the 90s and it was hard to stay hydrated. I need to drink more on the bike and hydrate earlier on in the run so I don't feel like crap through the final miles.
Post race
Warm down:

Pizza, coke, massage, and a chat with linsey Corbin. Hung out with Dean and my parents as we waited for kim and my uncle to finish.

What limited your ability to perform faster:

The heat and lack of hill training on my runs.

Event comments:

I LOVED this race. It was set up very well and there was great support. Other than the last part of my run I had a great day. I raced within my physical abilities and just had unexpected issues on the run. The residents of Lake Stevens seemed very supportive of this race. There were residents who were shooting people with water guns and hoses during the run, which felt great!

This was a challenging course and I'm looking forward to racing it again next year.

It was great to race with my uncle and the Rosenlofs this weekend. Also, thanks to Dean and Kim for celebrating my birthday dinner after the race :)


Profile Album


Last updated: 2009-10-13 12:00 AM
Swimming
00:34:50 | 2112 yards | 01m 39s / 100yards
Age Group: 30/115
Overall: 0/1362
Performance: Good
Suit: TYR hurricane
Course:
Start type: Deep Water Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 01:57
Performance: Good
Cap removal: Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
02:44:37 | 56 miles | 20.41 mile/hr
Age Group: 0/115
Overall: 0/1362
Performance: Good
Wind: None
Course: Lots of rollers; 2,766 ft climbing
Road:   Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks:
T2
Time: 01:57
Overall: Below average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
Running
01:53:52 | 13.1 miles | 08m 41s  min/mile
Age Group: 0/115
Overall: 0/1362
Performance: Bad
Course: Small rollers. 488 ft climbing.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5