Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman

Wow this was tough. We had some very choppy water, low fog, and mist which made it hard to see buoys until you came right up on them. We swam against the waves going out. I swam way too hard going out, even kicked hard. I was just trying to get through the stupid waves. Kept going way off course trying to find the buoys. After the turn left I thought it would get easier but then all the waves were crashing me in the face on every breath. It wasn't until the final turn with about 400 yards left that I settled down and got into rhythm. I swam a 42 minute swim (1:53 min/100y pace) which is a fast swim for me but considering salt water and wetsuit not too fast however after looking at data from other racers and listening to other race report most people were 5-8 minutes slower than their average swim. I was 1 minute faster than my PR in a calm lake. Overall considering other peoples times that I train with I think I had a good swim. PR 70.3 swim by over a minute.

I've really built my bike the last few months in preparation for my full Ironman next month. That work has paid off. This was flat course with slight tail wind / cross wind going out and head wind / cross wind coming back. My heart rate monitor dropped (didn't have it tight enough) at the beginning of the bike so all I had to go on was power. Those vectors were worth every penny at that point. My power plan was to hold 146 watts which is 75% IF. I stayed aero for 99% of the ride and held 90+ cadence. I rode spectacular for my ability. 19.8 average going out and 19.1 average coming back. After looking at other race reports most people lost 2 mph coming back. The pros lost about 9 mph coming back. According to my data I rode a textbook ride. 73% out and 73% back with TSS of 154. I felt strong the whole bike and never felt like I over did it. Nutrition was spot on. PR 70.3 bike by over 20 minutes

I don't think I over biked this course however I did not train for this effort at this distance. All of my training has been Ironman training and I think this effort hurt my run more than I expected.

I had a fast transition and started to run at a 9:10 min/mile. 1/2 mile into the run both legs locked up all the way and I couldn't even walk. I tried to walk and couldn't move. I stretched for a minute and then slowly began to walk. Then slowly began to jog. I threw my pacing goal out the window and just tried to hold a 10:30 min/mile pace. I hurt so bad to hold this pace. I stopped and walked about 10 yards at every aid station but other than that I ran the entire run course. My biggest aggressive goal was to come in under 6 hours. I knew I started the run at 3:41 and I knew that I needed a 2:19 run to accomplish that. Every few miles I would do a quick calculation in my head to see if I was on track. At mile 9 I had to run faster than 11 min/mile to finish in under 6 hours and it literally hurt bad to hold that pace. But I did it and came across the finish line in 5:57.

I had aggressive expectations for this run given it was a flat course however being that I didn't train for the bike split I had I'm not surprised I had the run I did. I should have started this run at a much easier effort. Would my legs still have locked up?? I don't know but it couldn't hurt to start easier.

OVERALL
I think I probably swam a little too hard but I think the biggest thing was the bike. I don't think I over biked however I think what hurt my run was this bike was flat and I have been training on hilly course at a much lower intensity. I do think my nutrition was spot on because I don't think I bonked on the run.

Ok so I am a little hard on myself. The big picture I was 7:03 on this course 12 months ago, 6:13 in Austin 5 months ago and sub 6 hours today in Galveston. That's some pretty good improvement in one year. I achieved my super aggressive goal of sub 6. Overall I had a blast yesterday and couldn't stop smiling especially on the bike. Ready to take the training up a notch and finish my first full Ironman in 5 short weeks!!



This is my absolute favorite race. I love the course, I love the volunteers, and the crown support is amazing. This is the second time I've done this race and it will be a annual race for me. LOVE IT!!