Ironman World Championship 70.3 - Triathlon1/2 Ironman

I lined up on the left hand side of the starting line, but not all the way to the outside. I really didn't know what to expect as far as contact, but figured it could get pretty rough based on the level of competition at this race. I was pleasantly surprised when the horn went off that there was absolutely NO contact!!! We were all swimming very close together, but everyone kept it clean.

I went out at a comfortably hard pace, but never really sprinted from the line. I just settled in, knowing that it was going to be a very tough and hot day, and tried to relax. There was a group of guys that went ahead before I could get behind a pair of feet, and pretty soon I found myself all alone. Fine by me, I kept plugging along for about 10 minutes until coming up on some swimmers from the previous wave. One girl was doing breast stroke and I stopped to ask if she was OK and she said everything was fine.

I kept on going, weaving through the pack of swimmers from the previous wave, and soon found myself going under the bridge before the finish. There was one more large pack just in front before I got to the 90 degree left leading to the ramp, so I stepped on the gas for 20-30 seconds to get around before the traffic jam started. Up the ramp, and off I went.

Tons of volunteers on hand to direct traffic. Glad they were there to warn me about the slippery hill going around the lake into T1!

Not much. Of my 2 HIM swims (3 if I include Muncie, which was shortened) I felt like I executed this one the best. I didn't get into oxygen debt, get into a melee of arms and legs, or go off course at all... just did my thing.

We had a long way to run around the end of the lake from swim exit to T1. Also, T1 was HUGE! There were nearly 2,000 bikes in there!

I shucked off the cap and goggles, and took my Garmin 305 out of its ziploc bag (it was on top of my head for the swim). All went well until I dropped my goggles while trying to strap the Garmin on my wrist. Went back to get them; probably only lost 5 seconds. No problem finding my bike since I walked transition from swim exit to my row the day before and also race morning. Goggles and cap in the gear bag, helmet and sunglasses on, and I was on my way!

Ran towards the exit, and the switch-back leading up the hill. Lots of people moving through transition from previous waves, and they all managed to get to the switch-back before me. Traffic came nearly to a standstill, and we all had to walk up the hill... someone up ahead was taking their time and we couldn't go more than single file up the hill.

Transition faster to avoid the traffic jam.

I have to admit, looking at this course ahead of time it was a little intimidating. I made a point to go ride 17 miles of it Thursday before the race and sizzled under the 100+ degree sun.

Going into the race I knew that I would have to keep things under control on the bike, or I would set myself up for an awful, painful, slog of a run. Heading out from the transition area for the climb out of Lake Las Vegas, I remained seated while some people around me stood and mashed. Out the top, I snagged a few places on the short downhill before the no passing zone, then back into another uphill grind.

By this time the mashers were more content to sit down and I spun up the hill towards Lake Mead National Recreation Area while picking up a few more places. My HR was averaging well over 160 at this point, but I knew there was a downhill starting before the guard stations that lasted over half a mile. Couldn't help but grimace at the thought of climbing back up that long grade on the way back.

Climbing back out of the ravine I start getting passed by quite a few people. "Keep it under control" I told myself and continued spinning in an easy gear, trying to bring my HR down under 160. Crest the hill and the mashers take a break... past them I go. This scenario repeats itself for the next 15-20 minutes as we go up and down hills continuously. Finally I break free from the chasing pack on a downhill and don't see them again.

The next 20 miles or so the desert landscape progressively changes from sand/rock hills with some mountains in the distance, to a strangely captivating rocky wasteland. Some described it as a moonscape. This place is so hot, and dry, and remote... while riding I can't help but wonder how far I could go if I ran out of water.

By this time my HR has settled in at just under 160 bpm and I'm feeling pretty good. I have found my rhythm and keep seeing the same three guys... Matt, Andrew, and Carlos. They all pass me on the downhills, and I pass them back going up. This is fun for a while, but eventually Carlos and Andrew leave me, then I leave Matt. At this point I must have ridden through some of the swim waves as the road started getting a little lonely.

Back up the long hill and out of Lake Mead, I knew I had a limited time on Lake Mead Parkway, which was the flattest part of the course. I was planning on picking up some time here, but quickly realized I had a headwind to contend with. I was able to get my average speed up to around 21.5mph during this stretch, but then I hit the final 6 uphill miles to Henderson.

Slowly but surely my speed ticked down a tenth here, a tenth there. I started pushing harder. I thought to myself i'm either setting myself up for a great time, or a death march. Kept watching my HR... it was elevated again, but the average was still just under 160. Speed down to 21.0 mph, I see runners on the course- 1 mile to go! Focused, not wanting to let up, I fail to pay attention to how close I am to T2 and almost overshoot it. Manage to get my left foot out of my shoe, but have to stop at the dismount line with my right foot still attached. Quickly rip the strap and hand off the bike to the volunteers.

Maybe push a little harder towards the beginning. Pay more attention to how close I am to T2.

As mentioned, I didn't get out of my shoes in time so that started things off well...

It was pretty cool to have a bike handoff and really simplified things. Ran and grabbed my run gear bag right where I left it the day before, and jogged into the changing tent while unstrapping my helmet. Sat down in a chair and quickly got on my shoes and visor, and an awesome volunteer helped me get my cool wings on really fast!

Take my feet out of the shoes while still riding.

As I ran into and out of T2 I could feel a lot of fatigue in my legs. I hit the first 1-mile downhill section and my running feels pretty rough. Try to loosen up a little, and after a couple minutes looked down at my watch... i'm running under 7 min pace. I felt OK by then so decided to continue at that pace until the turnaround.

A couple more minutes down the road i'm approaching a female pro running behind a motorcycle. There's a guy sitting backwards on the motorcycle holding a huge video camera trained on the her. I think to myself it would be great to get on TV so I run almost directly behind her until i'm about 10 feet back, then move to the right. I went past (she was a lap ahead of me) and as I pulled alongside I said "good job." I have no idea why I said that to her, other than I say that sometimes to people when i'm out on the course... she had no response :-(

At this point i'm almost at the first aid station and unscrew the lid to the water bottle I brought along. My strategy for the run is to gather up as many cups of water as possible at every aid station and dump them in my bottle, then drink at my leisure and spray my head/neck/shoulders with water to cool off. I used this strategy at Muncie and thought it really made the difference on an extremely hot day.

Starting the 2+ mile climb, my legs felt OK. Not great, but I was pretty relieved as I thought this was the point where I would know if I went too hard on the bike. Going up the hill i'm passing a constant stream of people from earlier waves, slogging along in the heat. Occasionally I get passed, but i'm just running my own race of survival here... I have no idea who's in my age group and honestly it really doesn't matter; I have no chance of making the podium.

Shortly after I reach the top and turn around the volunteers start shouting "overall female leader approaching, move to your right." Apparently my early speed had worn off! Turns out it was Leanda Cave, and she slowly moves past me. Again I run slightly behind and to the side to get my 15 minutes of fame :-). Hopefully they'll televise this!

As I return to the T2/finish area, I now realize what they meant when they said we would run "up and over" the amphitheater. It's not a big hill, but this was the point where the run became "less than fun" for me. On a brighter note, I saw my wife and mother in law, and family from CA right before the finishing area... that was a great feeling!

It was getting so hot by this point. I ran out of water in my bottle before reaching the aid station at the bottom of the hill, and my cool wings were drying out. My legs were starting to protest and the average pace on my Garmin was not going down along with the downhill part of the course. Hit the aid station and grabbed probably 10 cups of water- some went straight in my stomach and most went in the bottle. I slowed almost to a walk in order to get this done, and pretty much every aid station after I did the same thing... slow jog through, grabbing as many cups as possible.

Going back up the hill I was really in pain. I knew this was only lap 2, and I would have to do this all over again 1 more time. I slogged through it and managed to keep my average pace to around 7:35. Ok not too much damage done. Tried to open it back up on the 2 mile downhill but just couldn't do it. I knew I had a shot at breaking 5 hours and wanted it so bad, but I was starting to think my legs just didn't have another 5 miles in them at race pace.

Seeing family at the finish line was great, then got slammed by the amphitheater. Made it the rest of the way down the hill and turned to face my last 2 mile climb of the race. By this time i'm at 7:40 pace and things aren't looking good. I manage to keep it under control until I reach T2 halfway up the hill. I have to walk the aid station. 1 more mile to go up this hill and then a little over a mile downhill to the finish.

Garmin is now starting to periodically show instant paces in the 9 min/mile range. I dig deep. I feel awful. Please just let this hill end. I finally make it to the turnaround and realize I have just about 7 minutes before the 5 hour mark, and a little over a mile to go.

I open up the stride, pump my arms, do everything I can to get myself moving. I'm flying past people at this point. I see the aid station halfway down the hill but it never seems to get any closer. Finally it's here, but I fly by; no time for water now. I'm not sure if i'm going to make it now... I can see the turn to the finish but it's playing tricks with me. I have no idea how far away it is. Only 2 minutes before the 5 hour mark.

I reach the turn and fly around it. Is my family still there? I don't know i can't see anything but that blue arch. How much farther do I have to go? I make it to the split- 2nd/3rd lap go left, finishers go right. Down the chute i'm still flying. I know I have a horrible grimace on my face for the finish line pictures but I don't care. Across the line I go and that's it. Thankfully two volunteers catch me before I hit the ground.

"Can you walk?" they ask. "I think so" I said. I tried and failed. Someone puts a medal around my neck and a hat on top of the visor I was already wearing. The two volunteers walk me away from the finish line. "Do you need to go to the medical tent?" they ask. I told them no, just help me move somewhere out of the way.

The great volunteers take me into the air conditioned finisher's tent full of food and drinks and people laying all over the place. They clear a spot to set me down and as I tried to sit my hamstrings start to cramp up. I manage to sit down but then I feel like i'm going to fall over on my side. I try to get things under control things just aren't working right. My hands are feeling a little numb at this point.

A volunteer helps me find the medical tent and it's already slammed. Every bed is full with about 10 people waiting outside. I'm having a hard time getting my breath and my arms/hands are going numb. One of the medics takes my pulse and blood pressure and my whole arm goes so numb the water bottle and hat I was holding just fell out of my hand and onto the ground.

People are still coming in, and a lot of them look worse than I feel. I sit for about 10 minutes and decide there are people who need attention more than I do. I get up and move out into the spectator area and my wife quickly finds me. I told her I didn't feel so good and she said I looked pretty awful. Got me under a tent and found some water to pour on me and gatorade to sip. Just by random luck, there was a doctor there as well, and he worked on my back for a bit which magically opened up my lungs.

After sitting for a while, I felt good enough to go back and pick up a few more drinks, which I guzzled down. Tried to eat some but my stomach wasn't really ready for that.


heat, hills, no shade.


I have to say that it really was a great experience coming to Las Vegas and doing this race. I don't think I would do it on a regular basis, due to the amount of time and expense it takes. However, I would absolutely recommend it as a "must do" race for anyone that qualifies. You get more of a special event than a typical IM 70.3 and they really try to make everything about the race very nice. I enjoyed the pre-race banquet and the post-race dinner / cocktail hour by the pool. It was also a huge opportunity to race with some of the fastest triathletes at this distance, as well as a deep pro field. Interestingly, at the post race cocktail hour we spoke with Bevan Docherty's son for 10-15 minutes, and then Bevan himself came over and hung out for a bit. Overall, a great experience and i'm definitely glad I decided to race.