Ironman 70.3 St. George - Triathlon

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St. George, Utah
United States
World Triathlon Corporation
90F / 32C
Total Time = 8h 52m 14s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Got up around 3:30am, had some eggs, blueberries and coffee. On the bus ride out to Sand Hollow I had my first omen that this day was going to be rough...I realized I forgot my nutrition (roasted and salted sweet potatoes) back at the condo in the fridge. Dumb mistake. I found some bagels and peanut butter at the swim start and stuffed them in my bento box.
Event warmup:

No real warm up, the usual milling around waiting for the swim start.
  • 52m 39s
  • 2112 yards
  • 02m 29s / 100 yards

Took me a bit to get into a rhythm. My goggles fogged up a bit, that frustrated me but I just had to deal with it. I was in a later swim wave and many of the young gun swimmers were behind us--they caught up and of course plowed right through us, which is to be expected. I"m always in awe by how powerful really good swimmers are! I was still able to site OK through my fogged lenses.
What would you do differently?:

Not much, I'm a slow but consistent swimmer, did my usual 'just keep swimming' mantra.
Transition 1
  • 06m 12s

Another slower transition but slow was the theme of the day!
What would you do differently?:

Hurried up
  • 4h 09m 43s
  • 56 miles
  • 13.46 mile/hr

Well sheesh. This was hard. Up to mile 44 I felt like I was doing ok...the wind sucked but I was still doing fine. When I could I was eating bits of the bagel and peanut butter, not easy to chew bread while on the bike. I finally turned into Snow Canyon and up I went. At times I was at 3-4 mph but I did not get off my bike! Saw plenty of people walking the bikes up that last brutal mile but I was determined to make it and I did. I couldn't wait to turn into town--those last ten miles would be downhill and fast and the reward for all that work...until I turned and realized I was in a 30-40 mph headwind the whole way back in. Those last ten miles just sapped my mojo--what was supposed to be the best part of the ride was almost the worst part! It just sucked.
What would you do differently?:

Nothing, I did what I could. The wind was just too much.
Transition 2
  • 05m 10s

Finally was able to hit the bathroom...I had to pee the entire time on the bike. Yes, I tried to go while riding but just couldn't :-)
What would you do differently?:

Hurried up
  • 3h 38m 30s
  • 13.1 miles
  • 16m 41s  min/mile

Well, this was in no way a run. I was done at this point. By the end of mile one I was thinking about turning around and walking back to the start, finding my daughter and calling it a day. By mile two I was looking for any IM official so I could tap out. By mile 3 I was looking for medical because I was trying to convince myself I was going into heat stroke so I could be pulled from the course and be done. By mile four I was looking for ways to cut the course and head back into town. By mile 5 I had quit 10,000 times in my head. By mile six I found 10,001 reasons to keep going. It was so hard. My feet were on fire, I kept burping peanut butter up into my mouth, I wanted to badly to find shade and sit down--but there was no shade. So I just kept trudging on. I jogged when I could, but mostly just kept moving forward. Finally, finally made it to that mile 12 and jogged it in. I was so glad to be done.
What would you do differently?:

I'm not sure if poor nutrition was to blame, the heat, the wind, a combination of everything but I could not get my legs to run. I've never had to walk so much, even in the Ironman I did in 2015.
Post race
Warm down:

I sat in the fountains in the town square. Two adorable brothers, about ages 4 and 2, had water bottles and started dumping water all over my legs and my was the best. They kept saying 'we'll help you cool off!' It was great...they were so cute and made it all better!

What limited your ability to perform faster:

Ummm, as usual, my ability to perform faster!

Event comments:

The race itself is amazing. I don't think the course is too hard for me...the conditions were just really tough, plus my nutrition was a disaster.

Last updated: 2017-05-09 12:00 AM
00:52:39 | 2112 yards | 02m 29s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Course: Point to point turning left
Start type: Deep Water Plus: Waves
Water temp: 64F / 18C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 06:12
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
04:09:43 | 56 miles | 13.46 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Headwind with gusts
Course: Lots of hills and wind
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 05:10
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
03:38:30 | 13.1 miles | 16m 41s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: Hills, hills, and more hills
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? No
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 5