White Lake Half - Triathlon1/2 Ironman

Twice I had trouble sighting the bouy...but in the main, it was relaxing to be on the water. I felt calm and relaxed. When the other guy pulled away, I tried to stay with him but that only lasted about five strokes. He dusted me. I came out of the water second for my age-group/wave.

Practice more; practice swimming a mile with a really fast last 250 yards instead of a steady pace the whole way.

Wetsuit half off before arriving at bike; goggles and cap off before bike. Sat on towel and used Nalgene bottle to rinse feet. Harder than I thought to run in wetsuit. Wetsuit came off without any trouble.Put on socks, shoes then helmet. Stuffed Gu in pockets, swig of Gatorade and then took off. Glasses were fogged until I got up and riding. When running with bike through transition, had trouble keeping front tire on the ground...a little out of control. Crossed mat, took two or three steps past the "mount line" and then got right up and riding. Talked to Dana and Esme a little bit over the fence during transition.

run with bike better. Perhaps tape Gu to bikeframe. Perhaps sit on bucket for putting on shoes.

Scores of people passed me. I gave out encouragement and received the same. However, I just wasn't even in the same league...probably several mph faster than me. I ate a Gu with water every 20 minutes for the first 2h20minutes. Never traveled with more than 1.5 full water bottles and usually had about 1 full bottle with me. Really enjoyed the ride but the middle hour was the worst; felt like I was breaking my ass on the seat and pulling my right groin. First hour was exciting and last hour gave a sense of accomplishment i.e. "almost done". Middle hour taxed my mind as tiredness built but sense of being finished did not build.

Practice having a high cadence and staying in the aerobars for 20 minutes non-stop. When I went around turns, I had to slow down significantly for confidence.

First two steps off bike were nearly cramp/disaster but then I found my legs. Drank about half a Gatorade. Quick-tie shoelaces were really helpful. Quadriceps were really tight.

Keep calm; I was mentally a bit of a spaz because I wanted to get running.

Really only stretch out legs and "ran" for approximately 2-3 minutes at a time...maybe 4 different times. Rest of time I just shuffled along in painful "slow, fat man run who could walk that fast" style. Ran first thirty minutes; then started taking 45-60 walk breaks after every mile. Also, walked through every aid station (excepting the first one at T2) and took in fluids. Took two HammerGels. Twice ate a cracker with peanut butter and salt. Used cold towels twice. Basically, I couldn't get my mind around a good posture, pace etc. I was at the remedial mental level of trying to keep forward motion and picking out a feature in the distance to "make to". Aid station people were marvoulous and really encouraging. I thought that either I looked really bad and demanded much sympathy or they were super good actors/nice people. Probably a bit of both. They really helped me keep positive even when I knew from my watch that I was going very slow.

Practice runs that last for 2-3 hours. Mentally I was as weak as I was physically because I couldn't keep focused. It helped to start timing my miles but I didn't think to do that until after mile 5.

Walk about 2-3 minutes. Stretch hamstrings and calves 2 minutes. Get food and drink and sit. 15 minutes later took Esme for swim in the lake...she loved it but wouldn't get out of my arms.
Immediately after the race, probably for 10 minutes at least, I was just "out of it" like a drunk or addict of some sort. I could see and hear and smell everything. I spoke with Dana and watched Esme while Dana went to the bathroom...but I was loony. For quite some time, I felt like I was still moving. It was a very, very odd sensation.


Inadequate training and experience. Needed much better running technique and mental focus. I was surprised at how much psychic boost I got from the water lady yelling encouragement at 20 miles on the bike and how much it set me back mentally to see struggling runners pass me. Trying to run your own race means having a strategy to deal with all of the senses --sight, sound etc.


I'd give this race a 6 on a 5-point scale.