Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman

Started on the inside bouy line and had a great start. Felt strong the hole way and had fun.
Goal Time 31 min
Was happy with my time and on pace

I think I should have pushed a little harder. Swimming still is my weaker sport and in the back of my mind still a little scared of blowing up in OW. I need to have the mindset that Im a good swimmer and not worry about it push the hole way. I feel i really started to dig after the last bouy and made up a lot of time.

Fair, I put socks on and my garmin wich cost me a little time
2.20 goal still on pace sub 5

Bike felt great. First loop a little fast by about 5 min. however felt really strong and was happy with my time a backed off just a bit on second loop to prepare for the run.
No bathroom breaks
1 heed,prep. mix 400 cal
1 heed,prep. mix 400 cal second loop did not drink it all
4 Hammer gels 1 at each aid station
sip gatorade at aid station.
Goal 2.48 still on pace and felt great

I guess this is where it went wrong. I should have drank more gatorade and look into salt tablets. I felt great and even leading into T2 I was so ready to lay down a great run.

not much

So lets go. This is the race. I was so looking foward to the run and felt that that I have improved so much over last year and I was ready.
Upon leaving T2 I noticed my legs around my knee to my groin area felt tight. well no big deal they will loosen up but they just started to get worse. Mile 1@ 715 and had some strange pain in my legs. Between mile 1 and 2 a stoped to use the bathroom.I felt the urge to go but as I tried very little pee was coming out and what was bright bright yellow. Started running again and just like that cramps in my legs stoped me dead in my tracks and I thought i just tore a muscle. I was on the side of the road as everone was passing me and i tried to rub my right leg out but no luck. After what seemed like forever I started runninng again with major pain in my legs. I could only muster a shuffel of a run and was stoping at the aid station and drinking lots and would start of again thinking the cramps would go away anytime and that I could just overcome them. I could not as a stopped several times my groin muscle spasming and looked like a golf ball was stuck to the inside of my leg. This lasted the rest of the run and was the hardest thing I have ever done was to finish this run. Mentally I felt strong, my heart rate had droped back down to the 130s and I was no longer breathing hard I just could not run. It was horrible wanting to run and not able to.

It was 95 degrees and I have always strugled in heat however never experienced cramping like this before.
I will learn what my body needs to perform in hot weather.

swim in lake




nutrition


Overall happy with my performance.
Pacing ability was great on swim and bike
Learned alot about myself and feel without racing much this summer hard for me to know this was comming.
Overall plan.
Talk to coach about my specific nutritional needs in hot weather.
Race more next year trial and error