Ironman 70.3 Kansas - Triathlon1/2 Ironman

30 mph wind with waves coming in at about 10 oclock to start then straight into it at turn, much better coming home. Had some cramping in the right calf near the end which caused some concern but i tried to relax the legs and just use arms and it didn't progress to full on cramp.

Maybe try to bilateral breath but without the suit, I was concerned about doing it. No suit and the waves slowed me down but I was fairly happy with sighting and going straight. My watch said I swam 1.3 miles, which is closer to goal than the last open water.

struggling with shoe entry with my road shoes. They're good shoes, but I'm buying tri shoes. I put on socks as I knew I'd need them on the run and figured if I'm going to have socks may as well have them the whole time. They were running socks which should be fine but didn't seem to work with those shoes as I got blisters on both feet which caused trouble during the run. That's a problem.

Get better shoes.

The wind was pretty tough, cross, head, tail, we had it all because of the nature of the course. I think it was south southeast and strong, 30 mph with 40 gusts. I didn't come out too strong, felt like I saved energy, took advantage of tail winds and downhills and tried to be steady other times. Lot of time in the aeros, but i was also happy to have the drops in the crosswinds. Three gels, one and a half power bars, probably two total bottles of gatorade.

Not much. I took water and gatorade at every stop, kept the gatorade in the cage and pulled in as much water as was comfortable before the end of the feed zone and chucked the bottle. Started with two nuun bottles and actually ended up with some left. 19 average is acceptable considering the course and conditions.

took time to put on sun screen, necessary evil, had to do it. Otherwise went fine.

Maybe could have run a little faster with bike but not terrible.

Keeping cool was difficult. Poured ice down my back every station, took water every station and some powerade but not much. Ate a package of shot blocks two portions at a time through the race.

I could have pushed harder at the beginning. Tried to maintain 9s but that was hard. I was all over the place. Just wasn't sure how I would hold up in the heat. In the end, I was decent, hurting but OK. I had another gear that I didn't use. I knew I'd break 6 hours if I ran 9s so that's what I got in my head. The worst thing was a rolled an ankle at mile 12. Thought I might be done right there but it didn't pop and I was mostly OK. Little sore but not injured. I would not roll my ankle at mile 12.

Walking, drinking water and sitting under a tent. Tried to stretch just a little. Then two little jugs of chocolate milk and some potato chips.


The heat. I hadn't done any hot training, not like that anyway and I knew it was going to take it out of me so I was just managing the conditions, which I did, but it cost me time.


I didn't like the two transitions, but I guess that's the only way to do it there. My wife tells me there weren't enough garbage cans but other than that, seemed like enough services. Great aid stations along the way and a pretty nice atmosphere in the campground with people spraying water from their campsites and such. There is a LOT of walking you have to do to set up and after. That kind of sucks, but again, not much that can be done because of the space I guess.