Spirit of Racine Half Ironman Triathlon - Triathlon1/2 Ironman

Swim was pretty good. Found out later, the current was helping a tad, and also was about 200m short. Thus, a very good time for me. I started off a little too fast, and I blame that on the one hour delay. I think I had a bunch of energy and forgot how long a HIM really is.

I slowed down to my HIM pace and found some feet to follow. This went well, but he was crooked, too. I figured since he was faster than I wanted to go, I would stay with him. Worked out OK.

Not start out so fast. Pushed a little harder than needed in spots.

Great T1 for as large an area as this is. I had my suit down to the waist and goggles and cap off by the time I got to my bike (considering the run from the lake, there was more than enough time to do that). Had the shoes in the clips, so put the helmet on and took off.

Nothing.

A very nice bike. Although, it was only 2' faster than last year, the HR was about 5-6bpm lower. This was the plan per coach, as we wanted it to set up a good run.

The first 5-10 miles were uneventful, as I was taking in some Gu20 and getting some fuel in me. I was letting some of the people I had beat in the swim pass me by as I tried to get my HR down. It was 152 when I left transition, meaning the run up the beach, etc, had me running a little hot. I figured I would pass them later at some point.

After about 10 miles, I started feeling right, my HR was in the right zone, and I started to pick off people. I saw mutri (josh) and we kept trading places. Doing a good job of legal drafting, but keeping pace with the other people in the area. At some point one of the pelatons caught up with us, we got caught in the middle, and then I lost him. During that time, I saw a really bad wipe out going onto 20 (mile 15ish) as someone took a turn way too fast. He bit it good, and was two bikes in front of me. I had to swirve onto the shoulder to avoid the other bikes and him.

After that, I continued to ride by HR and it was going well. I saw my family at mile 40. I waved and kept going good. The next 12 miles I was completely alone and that was fine by me. We had some wind, my HR was actually staying put around 133 and I was going 22.5+. NICE.

All of my 80+ miles this summer (and there has been many), made this ride seem much shorter than last year. A nice feeling for sure.

Took in 3xGu20, 80oz water, 1 cliff bar, 5 GUs, 4 Endurolytes. 41.6oz/hr, and 360cals/hr.

Nothing. Paced this very smartly. Started slow, got the fuel and hydration into my system.

Good T2. I had a gel bottle, saltstick tabs, race belt, garmin all in my hat. Chose to go w/ the hat instead of visor, so I could put ice in the cap along the way. Socks on, shoes on and I took off. Had the rest of the stuff on by the time I got out of the long transition area.

Just be more efficient, I guess.

The run went well. I was using RPE more than HR, but the two coincided well. I attribute that to not fully hammering the bike and nailing my nutrition/hydration. I actually was expecting (hoping) to go a couple minutes faster than this, but I think the heat got to me a bit in the second half.

The first couple of miles I was passing a good number of people. I was feeling great and just trying to ease into a good pace and keep the HR down. After about mile 4/5 it was definitely getting hot. I was putting ice in the hat, drinking two cups of water at every aid station. I hit up the gels every 20' or so, and also had a saltstick tablet after about 45'.

After the first turnaround (3.25 miles), I started to look for jszat to see if I could beat him. He was pretty close to the turnaround, running very fast (sub 7 for sure) and I wasn't so sure how far ahead I was in front. So, I told him that it looked like he would get me. He laughed, but wasn't so sure. I continued to push, so that he wouldn't, but damn he looked strong.

I came to the next turnaround feeling good getting energy from the family and the crowd. But then you have to hit those two hills again. They hurt a bit more the second time around no doubt. My pace was starting to slow, and my HR was climbing pretty good. Not a great combination for finishing strong. I knew the last 5 miles were going to hurt....and they did.

My left arch started to hurt. More like it was going numb. This happened last year, too. Not sure what its from, but it never happens on my long runs, or short bricks. Just happens after a long ride and a longer run. I need to figure it out before IMWI.

The next time I saw jszat after the third turnaround, it looked like he was slowing down, and I felt like I would be able to finish ahead of him. But, then again, everyone was slowing down. I was passing people, and my pace kept getting slower. Of course, I was now passing people on their first loop, as well, but the heat/humidity was effecting everyone.

I really was playing a mental game in my head b/c I didn't want any of my splits to be above 8m/m. It made it hard, but also kept me from giving into the little devil on my left shoulder ;) You know the one that is talking to you to take a walk break, as opposed to mr. half full on the right shoulder.

1m: 7:10, 147ahr
2m: 7:08, 152ahr
3m: 7:21, 151ahr
4m: 7:23, 154ahr
5m: 7:27, 155ahr
6m: 7:31, 156ahr
7m: 7:38, 157ahr
8m: 7:42, 157ahr
9m: 7:53, 156ahr
10m: 7:53, 158ahr
11m: 7:51, 159ahr
12m: 7:58, 159ahr
13m: 7:52, 161ahr
0.1m: 6:25, 165ahr

Nice push at the end. My son jumped in with his "Go Daddy Go" shirt and ran to the finish line with me. He is getting pretty fast, so I couldn't let him show me up....especially in crocs and all ;)



Not a whole lot. My socks got pretty wet from the ice in the hat melting and running down the body. maybe just hold the ice in the hands? I needed to be cooled, though.

Met up with my family. Got some ice, which I put on my head, but wanted to put on my left arch. Got some food, talked with jszat and headed to the lake to freeze my legs. Good choice. Then headed over to the canopy to see others finish.

Ate some food that Joe Runner had let get stale, but it was still tasty. Then she started serving up some beers and bloody marys. Good times there. I had a couple and that was all I needed.


Not a whole lot here. Continue to train and get stronger and faster. I really don't think I have hit my full potential....yet.

They added 4' to my finishing time of 4:40:35 b/c of a penalty. Not sure what it was yet, but I am going to call and find out. It was added to my run time, but I don't think it was anything I did on the run. And I really like to see what MY best time can be on the bike, and take the high road when I see drafters, but it was pretty crowded out there. I saw the draft marshall 3 or 4 times on the course, but was good at keeping the 3 bike lengths away when they passed. The one time, I was trying to pass this guy and he sped up and I fell back. The motorcycle came shortly after that, but I just don't think he would have dinged me for that incident...who knows. It probably won't do any good to complain, and at least I wasn't in contention for an AG award or anything. Then I would be really peaved. Now it just gives me more fuel to the fire to continue hammering my bike! and run!

Even with the penalty, I still PR'd by 20' from last year. With 14' coming from the run. That is crazy. Of course, that can be contributed to working on my limiter over the winter, getting a great coach, and continuing to work on it.

In the '07 SOR, I was top 8% swim AG, 25% bike AG, and 45% run AG. This year, I was 12% swim AG, 24% bike AG, and 12% run AG. Doesn't look like the run is my limiter anymore! Makes those track workouts not hurt as much as they really do ;)


Pretty good. I don't like that the swim course was off, but I heard they had to move the buoys in b/c of the colder water which was further out. However, the could have lengthened it.

Overall, they do a pretty good job. Even if they never posted what time the transition would open and close.