Ironman 70.3 Kansas - Triathlon1/2 Ironman

With hardly any waves it made it easy to get in to a nice rhythm and breath efficiently. I've been working on my sighting and I think that helped too. Fastest HIM swim I've done and it wasn't without effort. Just tried to be efficient and make long strokes.

Nothing

Had a long ways to run with my bike out of T2, but good transition.

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I was the most concerned about my bike split for this race. I've put in a lot of time on the bike but my times haven't been as fast as I would like. I was hoping for sub 2:40 but can't really complain with a 2:44. As usual I flew up the hills and tried to coast down the hills. Passed a lot of people going up hills. Stopped at the final aid station at mile 45 to use the bathroom. Really didn't want to hold it until T2. Did good with my nutrition plan and had no cramping issues. 4 gels, 4 salt tabs, 3.5 bottles and a bonk breaker.

Not sure. Some more bike training, although I've trained more on the bike this year than last year and was a little slower this year.

I left my shoes on when I dismounted instead of taking them out like usual. I did this because I knew the grass in T2 was wet and didn't want to get my feet wet. I changed socks, which I like to do so I have nice dry socks for the run. Besides the socks and taking my shoes off it was a good T2.

My goal was to break 5:00 or at least try to beat my PR of 5:09. After the bike I didn't think I had a chance at sub 5:00 but if I could put together a good run, I could PR. My right foot has been bugging me a little and got a little sore on the bike. Wasn't sure how it would hold up on the run.

I started out feeling good but the foot was sore right away. It held on OK during the first lap and then actually felt pretty good the 2nd lap. I wasn't going to push it if it started to hurt too much. I don't run with a watch so I was very surprised by my 1:34.

The run hurt, but I kept pushing at a solid pace I thought I could hold and just tried to embrace the suck and count down the miles to the finish. Was ecstatic when I found out how fast I had run and broke the 5 hour mark for the first time.

Part of the faster run time than last year is I didn't walk as much in the aid stations. I got a drink, and quickly started running again instead of taking my time.

Nothing.

Just rested and put some ice on my hamstrings


WTC always puts on an amazing race and this was no exception. I was extremely happy with my performance and how the day went. Was pretty exhausted afterwards but wasn't de-hydrated. I've really got my nutrition dialed in I think.