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 Swim
Comments: Still 30th in my AG, but this was the best swim performance for me so far! Started out trying to draft a couple of faster people, but that didn't last too long, then just swam as efficiently and calmly as I could. All the bouys were connected by a cable, which I discovered about a quarter of the way through after the chaos has settled down a bit and I got closer to the actual bouy line. Once I discovered that, it was a piece of cake - like swimming in a pool. I only sighed occasionally to make sure I don't run into another swimmer or a bouy. Had to swim around slower swimmer that were doing the same thing a few times. Other had to swim around me, I'd draft a couple strokes of each of those faster swimmers, but couldn't really hang on for longer. What would you do differently?: Learn how to draft better.  Transition 1
Comments: Pretty efficient transition, but far from perfect. The run to transition was short but if felt that the length of the transition area itself made it for a longer split - had to run for a while to my bike, then with my bike to the exit. Wet suit got stuck on heels longer than I'd like, but other than that, putting on helmet, race belt, bike shoes, etc. was fast. Passed one girl in my AG in T1 - my transition neighbor. She was already out of the suit when I got there, but still not ready to go by the time I was running with my bike.. What would you do differently?: Practice T1 more.  Bike
Comments: Spinned in low gear most of the way - to save the legs. Only switched to big gear a couple times on prolonged gradual downhills. Drank a lot of Heed - aero bottle surely makes it much easier! My goal was to drink 3 24 oz bottles, I got through about 2.5 (500 KCal). Ate cliff blocks - got through almost both packs that I took with me (400 KCal). Right at the end of my first lap I got passed by the fastest pros who were on their 2nd lap. That was neat! The race official motorcycle was escorting them and the dude yelled at me because there was less than 7 m between me and the next racer up. I got a bit scared, but he was too busy with the pros to actually give me a penalty. For most of the first loop stayed with the same group of about 10-15 other racers playing catchup the whole time, but I fell back for the last 12 or 15 miles :( I noticed that I got a bit slower especially on the uphills. Not that I felt tired, just that my legs didn't have the as much climbing speed/power in them any more. Need to do more longer hillier rides I guess. In the last mile of the bike I decided to take one of the electrolyte capsules that I had with me (bad idea considering I'd never tried one before). At the time, I thought that anything that would help me have a stronger run is a good idea and I've heard of other people swearing by electrolytes, so I swallowed one. What would you do differently?: Really not sure what's the best training strategy for my bike. It's just so miserable compared to my run split! And I've been riding so much more than running. Plan to join a cycling team in the Fall, hopefully that'll help.. Also, wouldn't eat the electrolyte pill.. Transition 2
Comments: Good efficient transition. It took kind of long because of how much ground I had to cover inside the transition. Passed another girl in my AG in T2. My other neighbor. I came in right behind her off the bike. She was kind of making me mad for casually walking with her bike instead of running in transition and since her spot was next to mine she was right in my way.  Run
Comments: Legs felt strong, first mile was under 8:00. I felt like I could keep it up and even go faster as my legs adjusted to running. However my stomach wasn't so happy. I tried to eat 2 remaining cliff blocks in the first mile, but I felt that if I swallowed them I'd throw up, so I tossed them. Second mile my stomach was still not happy and a couple times something inside my stomach really wanted out. Finally near mile 2 water station, I had to stop and give it up. A bunch of water came out as well as the electrolyte pill.. I guess my stomach rejected something unfamiliar. I really was not feeling bad otherwise, and as soon as that was done with I continued to pass all the people that watched me standing there bent over - at 7:30 pace, feeling golden. Took a couple more miles before I was comfortable eating or drinking again. I started with small sips of water at mile 4, then took some gu (not the whole packet) at mile 5, then alternated between water and gatorade at each station and took another gu at 10 or so. I slowed down a tiny bit in the last 2 miles, but was still at sub 8 pace. Passed 12 people in my AG apparently. At the end of the bike my rank was 23. (passed 1 in T2). What would you do differently?: Once I start running again and doing speed work, I am confident I can make my run split faster. But given that I haven't been running at all because of the injury I'll take this time! Not stopping to vomit would also help - probably would have saved me a minute, just enough to pass #666 (also in my AG) in front of me, who beat me by 50 sec. Post race
Warm down: Drank tons of water. Got a 15 minute massage that was better than any 1 hr massage that I've had before. That lady was awesome! Ate a bunch of pizza and bananas, chatted to some folks, stretched. What limited your ability to perform faster: I am pretty happy with my performance, but my #1 area for improvement is bike! Not really sure how to work on it smartly though without increasing my miles by a factor of 2. Event comments: Great race! Superb organization, nice community, pretty course, lots of volunteers and spectators. Of course a PR by 1 hour and Clearwater slot (rolldown rocks!) are also factors in making this my favorite triathlon so far! :) Last updated: 2008-07-08 12:00 AM
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United States
WTC (World Triathlon Corporation) (Ironman 70.3)
70F / 21C
Overcast
Overall Rank = 333/800
Age Group = F25-29
Age Group Rank = 10/43
The day before drove up to Lake Stevens (~40 min away from Seattle) for pre-race meeting and to drop off the bike. The bike course was changed slightly in the last week so we drove the part of the course that was new - looked like the total amount of climbing should have been reduced although it did add an unpleasant short but steep uphill right before the finish.
Started drinking lots of Hammer Heed early in the day. Had some pizza for lunch and pasta with veggies and tofu for dinner. Took my time laying out all the stuff for the race on the couch and mentally going through my race as usual. Then packed everything neatly in my race bag, filled my 6 race bottles with heed - 3 for the bike, 1 for the run, 2 - to drink on the way to the race and in transition before the race. Ended up going to bed close to 11 - kind of late considering the alarm was set for 3:20..
Got up at 3:30 (after alarm went off for the second time). Had coffee, OJ, oatmeal with peanut butter and banana, toast with butter. My friend Daniel came by at 4:20 and we headed up north picking up another tri friend Rebecca on the way out of town.
Listened to some U2 on the way up. I felt really excited and pumped up - not tired or sleepy at all! All of a sudden I was ready for a great race.
Prepped my bike - attached the aero bottle, pumped the tires, filled my bento box. It had rained over night, so my aero bar pads for my elbows were wet :( Oh well, should've covered the bike.. Set up the rest of the transition, got my timing chip (they gave them out right before the start), went to the bathroom (early breakfast + coffee did the job). Put sunscreen and body glide on, suited up, finished my 2nd bottle of Heed, kissed my bike good-bye, headed to the swim start.
Swam about 100 yards to warmup - (more to get used to the water temp and pee).
Right before the start I saw the cutest reverse brindle boxer on the beach. He belonged to one of the photographers. I got a good luck kiss from him :)
Pros and most mens waves went before us. Our wave was about 70 people. The start was deep water - so we jumped from the dock into water and waited for the gun to go off.