Ironman 70.3 Boulder (formerly 5430) - Triathlon1/2 Ironman

I started back a little this time, and to the right as usual. The MAMILs don't self-seed very well, and I was quickly bumping other guys nascar-style who should have been toward the back. Our lead group caught Wave 5 swimmers well before the 1st turn, but things weren't too disorderly apart from my usual less than stellar buoy sighting. This swim layout eliminated the sun-glare issues, and the water was pretty flat. Overall conditions were good, the biggest challenge was working through slower swimmers from the earlier waves. I did have to pause a 2-3 times to flush my goggles, which fogged despite the usual preparations. I didn't go wide off course to visit boats in the harbor this time, but did end up inside the buoys a little bit several times around the course, so probably swam long again. Finally near the beach again, I had once last collision with a lt yellow cap and stood up too early...waded to shore, and jogged up the chute and into transition while getting the wet suit rolled down.

Just don't get the goggles wet before the start, they won't fog when they're dry.
I was hoping to get out of the water closer to or under 30:00, but I'm not disappointed in a :49 second PR.

It turns out the places for Swim In and Run Out had been swapped from last year, so getting to my rack took a little longer, and required running past Stink Row (IronMan athletes are a nervous bunch, apparently). I still managed to get out over a minute faster than last year, but didn't think I rushed anything. Going sock-less and having proper tri-bike shoes no doubt helped a lot.

Nothing, this went really smooth. Can't see how I can do it any better.

My ride effort was focused on executing according to the tip sheet passed on by mcgilmartin, which worked out great. Aiming for 300+ cal/hr, it felt like i was constantly eating, but really it was every 10-15 minutes; the bento box had a chopped up Bonk Breaker bar, a bag of Clif Shot Roks, a pack of Clif Gels along with a sample pack of Endurolyte salt tabs (took one every 30 minutes). Washing it all down with HEED, two bottles plus a water on lap 2 from the aid station on 36 (barely dented the third HEED bottle, makes me think it was dead weight carried).
Much mental repetition of "My Race" to avoid trying to catch or pace off anyone else. Said 'good morning' or 'thanks' to as many volunteers and spectators as I saw, and there were plenty out there. Despite trying to ignore other riders paces, I spent ~30 miles behind someone named Beth, in a pink top, who passed me then remained anywhere from 20 feet - 300 yards ahead for the rest of the ride.
Some doofus managed to shoulder-bump me in a pass on 36 with no one else around...really? How hard is it to call out a pass, I'm in the center of an 8 foot bike lane! You've got the whole northbound road, there's not even any cars, I checked for you. And if you're going to pass, don't die on the next hill dude...
Lots of work on the 1st half of the loop makes the turn onto St Vrain Rd. so sweet. They put up this cute temporary warning sign right after the turn "caution - slow". Surely you jest! It was like that first drop of a big roller coaster, both times. Best part of the course, I love that hill.
Only shaved 1:37 from last year's time, but avoided blowing up the legs for the run, which was priceless.

More hill work, just like last year's resolve.

The actual transition was fast and smooth just like T1, only this time I had to use a porta-potty for relief before the run; this meant going 3/4 of the way across transition, and then back, but I felt a lot better as a result.
Still got out faster than last year.

Nothing, unlike some others (including a guy I chatted with on the IBM turnaround during lap 2) I lack the ability to pee while riding a bike.

Hot. And Hotter. Into the 90s.
I'm sock-less by choice, in the Nike Free Run + barefoot shoes. This matters later.
Unlike last year I didn't feel mentally fatigued starting the run, and the legs didn't feel nearly as worked over. I managed 10-minute miles the first two, but with the heat it didn't last. I did the taboo - something different on race day, putting on IceFil arm coolers - and it worked out great; the repel the suns heat, and water cools them even more.
By the 3rd aid station, I had a a couple of mantras going in my head..."ice in the hat, just like that" and "coke and a smile, every mile". Unlike last year, all the aid stations were stocked the same and in the same order. So the aid station routine was: ice water on the sleeves, drink a little coke, put fresh ice in the hat, drink some water and get moving again. Oh and the iced sponges, usually one in the back collar of the tri top. I carried a bottle off HEED and some honey stinger gels, but after 5 hours on the course my stomach couldn't take any more, so I dumped a 1/2 bottle and refilled with ice water early on the 2nd loop.
When I was running, my stride felt good and I made decent time, but mile over mile the time I could sustain it gradually grew shorter. On the first loop, I really only walked the hills and aid stations; the second loop was 'marker to marker', "I can make it to that sign, then I'll break for a bit". And repeat.
At mile 8.something, I stopped under a tree and emptied the gravel from my shoes, which are also a bit mucky on the inside from sweat and water; not a huge problem, just hadn't really factored that into the comfort equation.
Miles 5 and 12 are slower than average, that's the little hill back onto the dam and the loong view of the pump house at the other end; for some reason it always feels a little like an uphill. Mile 13, the tank is just empty.
My left foot mid-sole was a cramp the entire second loop, which was un-fun. When the wind kicked up I was glad I'd been dousing with water and ice, but it made the last few miles even slower going into a side- and head-wind.

Carry less weight on my frame.

I get into the finish chute, I'm smiling because there are cameras somewhere, I see the wife and kids on the rail and get high fives so smiling is now easy. Cross the line, and there are three chairs, only two occupants so the last one is mine, I sit. Immediately there's a guy hovering asking if 'Im OK; yes, just done, tank is empty, has been for a mile or more. He smiles and takes the chip off my ankle, same question for the next finisher.
Someone else will need the chair, so I get up and get handed a hat, medal on the neck, water bottle, pause for finisher's photos. Find the family, we go down to the reservoir and I unload all my baggage and wade in. Went to the bottom a few times where its 3-4 degrees cooler, probably scared the lifeguards a little.
Sutter and I got some food and sat shouting in some racers. Got changed, went back to the roadside and found kath2163, chatted with her and Paul for a bit. Julta came in while we were there, she looked much better than I felt at the finish.


The usual things.


I love this venue, the courses are spectacular. Even the shade-less 'Bataan March' style run.