Ironman 70.3 Raleigh - Triathlon

Officials all but guaranteed there would be no wetsuits. "Water Temp is 79F at 2:15 and it's going to get hotter and that will certainly go up. Unless there's some weather front no one knows about, it will NOT be wetsuit legal." That being said, I knew there was a chance it would be legal. However, I thought it would be hot early in the AM and probably not in my best interest to wear it even if it was legal. Well, it was legal and the weather was cool. About half way through the second swim leg, that water was noticeably colder - maybe that's where they took the reading? On top of all that, I lost so much weight during training that my singlet was too loose. It ballooned up on me during the swim and was a serious a drag, floating up to my chest underwater. In addition, I grew accustom to eating a Stinger Waffle on the bike, whereas I normally don't eat solid food during a race. So, I packed in the back of my singlet for the swim. For those that want to know, Stinger Waffle packages are not water proof. I'm writing to them about that (just kidding!)

Check the weather so I can make better decisions. If I knew it would have been overcast and cool, that would have changed my decision to leave the wetsuit at home. Make sure my singlet fit properly. That being said, I had the best swim I could have had with those mistakes in mind.

I used to always run sock less, but during my lackadaisical training over the past two years my feet have softened up, Can't find a shoe that doesn't cause blisters on the tops of my feet. Thought I had water-proof bandages, but they were not and fell off during the swim - my apologies Lake Jordan - the band aids were not over broken or cut skin, just a precaution. Luckily, I had socks in my shoes as back-up. That cost me some time, but was worth it on the run.

Nothing.

Jettisoned a full bottle of Zym / e-Load at the tracks on Old US 1. Boo. On course drink completely different in nutrients, plus no caffeine. Didn't expect that to happen as I rode this course twice with no problem. I continued drinking mix I had at normal rate until I could grab the on course stuff, then substituted that till nearly done and finished off Zym / e-Load. Pace was comfortable, but certain I would have been over 20 had I been able to stick to my nutrition plan. Crowds throughout Apex / Holly Springs where OFF THE HOOK! Everyone got me pumped and I was thanking everyone and having a grand old time. Had to dial back a bit after getting off 55. Volunteers were excellent at handing off bottles and calling out water or sports drink (whatever that was).

Nothing. Very pleased with my performance managing the nutrition situation.

I overheard someone saying earlier that there wasn't enough time to ride with feet on tops of shoes heading into T2. There was, but unfortunately, I never dismount in my shoes. It's just ritual for me to dismount in front of my house like I do in a race, so when I got to the dismount with my feet in my shoes I had a completely awkward moment and was certain I heard people gasping thinking I would fall. Luckily I didn't and everything else went smooth, except for having to pee. Seemed like I pissed for more than a minute.

Be more familiar with entrance to T2 and at least, have a plan. Duh.

As always, I felt great coming off the bike. Saw my wife and son. Gave them both huge hugs and kissed and told them I loved them. Thanked them and then hit the course with a smile on my face. My plan was to run on feel and walk only through transitions. I kept a 9:30 pace (which I was stoked with) through the first four then, hit the hilly sections and realized there was no aid station at Mile 6. So I took a walk break especially since I felt cramps coming on. Planned to take a Gatorlyte packet after the hills to rejuvenate myself for the finish, but needed it then, but also needed water to wash it down. Couldn't see the aid station so I ran on hope and soon saw the blessed Budget Rental truck which meant water! Budget should be a sponsor next year! Second loop was not nearly as hard as the first, but I don't think my split reflects that. I probably took more walking breaks than planned due to my confusion over there being an aid station at Mile 6. I don't know... the 2-loop thing confused me at first and I couldn't think straight until back on familiar ground. Pretty much resumed my steady pace to the finish. There are few things I could complain about on the run, but I won't, because... 1. Volunteers were TOP NOTCH. Well-trained. New exactly how to operate every aid station. Kudos to Ironman, and 2. The finish just ROCKED! Crowd actually cheered every time I pumped my fist (as did volunteers all over the course). I saw Sandi and Carson and ran to them at La Volta and then I see Cindy and Dave cheering for me too. The four of them in the crowd of people cheering for me will be embedded in my mind for quite some time. Gave Sandi and Carson more hugs and kisses and thanks and then ran to the finish with my hand in the air.

Be more familiar with the actual run course.

Slice of tomato basil pizza, pasta and cookies which I gave to Carson. Drank some water and coke, but didn't finish either. I hydrated really well on the course. Only issue was tired legs. Found Sandi and the crew and after finishing my food got a Bud LIght. Then my free beer. Then another bud light before we bugged out. So great to see so many people I know. Don't know if I can top this race (performance maybe, but overall decision making and dealing with issues that came up as well as fan / friend / hometown support - no way). There's a reason why Ironman is the best around.


This was, by far, the best event I've ever done. TOP NOTCH organization, volunteers, aid station set up, and amazing finish. I've never hung out for so long after a race as I did this one. COMPLETELY AWESOME.