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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
75F / 24C
Overcast
Total Time = 5h 50m 17s
Overall Rank = 791/1307
Age Group = F30-34
Age Group Rank = 39/103
Pre-race routine:

Woke up at 2:25. Had a small coffee, whole wheat english muffin with PB and about 1/4 of a banana. Started sipping a 24 ounce Gatorade. Packed up and checked out before meeting Jonah (jmk-brooklyn) in the lobby at 3:20 to catch the 4am bus to transition.
Event warmup:

Zero. It was cold/windy so I stayed in my warm clothes as long as possible. I got in the water about 10 minutes before my wave just to see how I'd feel in the roughness, swam a few strokes.
Swim
  • 38m 55s
  • 2112 yards
  • 01m 50s / 100 yards
Comments:

An overnight storm caused rough water and moved some of the buoys leading to a delayed start. They offered an option to skip the swim for those who were uncomfortable. I saw a guy in the wave before mine start the swim only to turn around and bail out.

My only goal for this swim was to place myself more in the mix and take some contact so I can start getting ready for the IM washing machine. We lined up on the beach so I stood in the second row, about 5 women over from where the buoy line would be. Once we cleared the big waves I dove in and started swimming.

I got my wish, lots of contact, but I realized it's really not that bad. I swallowed a lot of water due to the waves, but was swimming the best I've ever done in a race. I ended up staying close to the buoy line and staying on course for once. I did a swim last summer after Hurricane Bertha that was just as rough, if not rougher, and I'm thankful I had that experience to draw from.

I reached the turn in about 18 minutes so my pace was consistent throughout. The turn was a major pile up to navigate and people were panicking. A girl next to me called out for help and a kayaker was on his way for her. I could hear a lot of talking and yelling when I turned to breathe, it was really disorienting.

The return swim felt harder and I wasn't as great on navigation, but still really strong for me.
What would you do differently?:

Nothing. This is the best swim performance I've ever had. I pushed really hard and went way out of my comfort zone. It paid off.
Transition 1
  • 03m 33s
Comments:

I felt like this was really efficient yet my time was still pretty slow. I didn't waste one second, but maybe just need more transition practice.
What would you do differently?:

Move faster!
Bike
  • 3h 08m 17s
  • 56 miles
  • 17.85 mile/hr
Comments:

My only goals for the bike were to stay on my nutrition plan and not be timid. This was an incredible ride for me. I feel like my hard work last month in LP and WI paid off. I covered 19.08 miles in the first hour. My average dropped in the second hour due to the hills, which I felt I tackled really strongly. I felt good in the final hour and my average was 18 until the twisty, turny, potholey, railroad track filled final stretch. My legs felt great, my energy level was consistent and I felt like this was the strongest ride I've done this season.

I followed an HR strategy, I had it tucked under the rubber band on my aero bottle, and was relatively on track nutrition wise. In the past I've underhydrated/fueled, but I actually overdrank in this race. I killed the entire aero bottle in 30 minutes at one point and ended up having to pee so badly I thought I might burst. If I didn't have 6 hours of sitting in the car unshowered with my bike in the backseat ahead of me, I would have just gone on the bike.

Somewhere in the early part of the course, Bobby (Dream Chaser) rode by and I said hello, fully expecting he'd wave and ride on. Instead he dropped back for a few minutes and rode next to me, chatting about the race. BTers are really an amazing group of people. I knew he was aiming for a big PR yet he took the time to say hello and boost my race a little. I appreciated that.
What would you do differently?:

Nothing. I can't ask for more at this point.
Transition 2
  • 04m 21s
Comments:

Porta potty stop - had to be done. I also had a very long run out, I was racked immediately next to Bike In, and thankfully the porta potties.
What would you do differently?:

HTFU and just pee on the bike.
Run
  • 1h 55m 11s
  • 13.1 miles
  • 08m 47s  min/mile
Comments:

I felt great on this run. I was aiming to maintain an 8:40-8:50 pace and see if I could hold it the entire time. I walked the Hell hill on Angel Street due to advice from those who had done the race before. I started to jog up it the first time and forced myself to stop. I battled side stitches this entire run. I had to press really hard on my side while trying some deep breathing, all while continuing to keep my pace consistent. I skipped two aid stations as a result.

I had a shooting pain in my left foot/heel around Mile 9 and debated stopping to check it out, but limped for about 20 steps and it eventually subsided. I ran through all aid stations so aside from the hill, ran the entire thing, which is always my goal. While the hills slowed me, my splits were consistently in the 8:20s to 9 range, with a couple off ones - one at 7:39 and one at 10.

I saw JorgeM a couple miles in, saw Mat (newyorkfan21) around mile 9 but he was in the zone and didn't see me, and passed Jonah twice. It's nice to see familiar faces.

Aside from minor knee stiffness my legs felt great. All those big bricks have helped a lot. At the turnaround I looked at the time and realized I was definitely on track for a sub-6 finish and couldn't believe it. A couple miles later I realized I could make it in 5:50 if I gave it my all.

In the home stretch I thought I had a shot at 5:49 and gave it my best finishing sprint, chicking two guys in the process ;). That got a lot of cheers from the crowd. I was ridiculously overjoyed at the finish line and hyperventilated a little after crossing so I crouched down and covered my mouth for a bit to catch my breath. There really aren't words to describe how I felt. I was so excited I forgot to get my medal and had to go back!
What would you do differently?:

Nothing. I'm capable of more than I give myself credit for sometimes and need to stop doubting myself.
Post race
Warm down:

Walked to the IMLP '10 sign up table :) Had lots of water, some pizza (salty, yum) and a Coke. Drove 6 hours home.

What limited your ability to perform faster:

Nothing

Event comments:

This was a well organized race given the challenging point-to-point logistics. The aid stations are top notch and the course is really good - challenging, but totally doable. I set a 26-minute PR over my HIM in New Orleans a few months ago so I couldn't be happier.




Last updated: 2009-04-11 12:00 AM
Swimming
00:38:55 | 2112 yards | 01m 50s / 100yards
Age Group: 0/103
Overall: 0/1307
Performance: Good
Suit: Blue Seventy Helix
Course: Counter clockwise rectangle
Start type: Run Plus: Waves
Water temp: 62F / 17C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Average
T1
Time: 03:33
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
03:08:17 | 56 miles | 17.85 mile/hr
Age Group: 0/103
Overall: 0/1307
Performance: Good
Wind: Little
Course: Point to point from Narragansett to Providence
Road: Rough  Cadence:
Turns: Good Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 04:21
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:55:11 | 13.1 miles | 08m 47s  min/mile
Age Group: 0/103
Overall: 0/1307
Performance: Good
Course: Hilly, 2-loops through downtown Providence
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2009-07-13 3:14 PM

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Pro
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Brooklyn, NY
Subject: Ironman 70.3 Rhode Island


2009-07-13 3:26 PM
in reply to: #2281990

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MotoQueen
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Subject: RE: Ironman 70.3 Rhode Island
sounds like you had an awesome race.  Quite challenging in the swim, but you showed them that with determination rough water was nothing.  And cool that Dream Chaser stopped to chat while on the bike. 

Edited by kns57 2009-07-13 3:26 PM
2009-07-13 3:33 PM
in reply to: #2281990

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Master
1655
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NJ
Subject: RE: Ironman 70.3 Rhode Island

What a great race! Sounds like you gave it your all and it paid off big time Nice to see you in T1 for a minute before they shooed us out.

2009-07-13 3:56 PM
in reply to: #2281990

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Expert
687
500100252525
Cambridge, MA
Subject: RE: Ironman 70.3 Rhode Island
Yay, I love running into BTers on course!

So, did you run with the new compression gear or go for Nothing New On Race Day?
2009-07-13 4:47 PM
in reply to: #2282135

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Pro
4608
20002000500100
Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
running4beer - 2009-07-13 4:56 PM Yay, I love running into BTers on course!

So, did you run with the new compression gear or go for Nothing New On Race Day?


I actually decided to go compression-less for this race but wore the new gear all morning while setting up and then put them on after for the drive home. Love them!
2009-07-13 5:24 PM
in reply to: #2281990

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Master
2146
200010025
East Side of the Bay
Subject: RE: Ironman 70.3 Rhode Island
Congrats on the fantastic PR!  You have been working SO hard, its great to see you get the payoff.  You are going to totally nail IMMOO!!!


2009-07-13 7:21 PM
in reply to: #2281990

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Royal(PITA)
14262
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West Chester, Ohio
Subject: RE: Ironman 70.3 Rhode Island

FANTASTIC!   Well executed to your plan and I dig chicking the guys at the chute

2009-07-13 7:37 PM
in reply to: #2281990

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Expert
1007
1000
Hattiesburg, Mississippi
Subject: RE: Ironman 70.3 Rhode Island
All I can say is WOW! Great great, enjoyed reading the RR!
2009-07-13 7:47 PM
in reply to: #2282556

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Elite
3595
20001000500252525
Quebec, Canada
Subject: RE: Ironman 70.3 Rhode Island
Awesome race Kristin

A huge GRATS! 
2009-07-13 8:03 PM
in reply to: #2281990

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Champion
10742
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Ames, IA
Subject: RE: Ironman 70.3 Rhode Island
You have been working really hard this summer and it's starting to pay off!  You executed your game plan well and came away with a huge PR!  Congrats!!!
2009-07-13 8:28 PM
in reply to: #2281990

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Elite
4372
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Connecticut
Subject: RE: Ironman 70.3 Rhode Island
Great job K!  Totally bummed out we didn't get a chance to meet up on Saturday.  Way to go out and get that PR. 


2009-07-13 8:37 PM
in reply to: #2281990

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Veteran
165
1002525
Subject: RE: Ironman 70.3 Rhode Island
Great job on the PR!!
2009-07-13 8:49 PM
in reply to: #2281990

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Master
1920
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Ann Arbor, MI
Subject: RE: Ironman 70.3 Rhode Island
Great job out there!! It's awesome to be the 'chick-er', isn't it?! Congrats on a PR!
2009-07-13 8:55 PM
in reply to: #2281990

Iron Donkey
38641
50005000500050005000500050002000100050010025
, Wisconsin
Subject: RE: Ironman 70.3 Rhode Island

WOW!  Congrats, K!  That swim was cookin', and your run was impressive!

You are going to hit Moo hard!

2009-07-13 9:08 PM
in reply to: #2281990

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Pro
4675
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Wisconsin near the Twin Cities metro
Subject: RE: Ironman 70.3 Rhode Island

Great job Kristin!

2009-07-13 10:16 PM
in reply to: #2281990

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Champion
7821
50002000500100100100
Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
You did great. You've been busting your a$$ and the results show it. You're going to kill it in Wisco.

(And I hope this means I'm forgiven for Montauk...)


2009-07-13 10:23 PM
in reply to: #2281990

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Expert
1060
10002525
Weymouth, MA
Subject: RE: Ironman 70.3 Rhode Island
Yee haw.   All that time on the bike has really paid off!  I'm very happy for you.  You are going to crush IMWI and now you know it too!
2009-07-14 7:31 AM
in reply to: #2281990

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Science Nerd
28760
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Redwood City, California
Subject: RE: Ironman 70.3 Rhode Island
Congrats on the PR, Kristin!!  You're going to rock at IMMoo!
2009-07-14 8:42 AM
in reply to: #2281990

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Veteran
191
100252525
Minnetonka, MN
Subject: RE: Ironman 70.3 Rhode Island
Great job remember what  you said here

"What would you do differently?:

Nothing. I'm capable of more than I give myself credit for sometimes and need to stop doubting myself."

You are so right and remember that during IMWI!
2009-07-14 8:55 AM
in reply to: #2281990

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Pro
4528
2000200050025
Norwalk, Connecticut
Subject: RE: Ironman 70.3 Rhode Island
Awesome result Kristin!!!  great work out there!!!  if you need more contact in the water, come swim with me!!!  ;o)

your hard work is definatly paying huge dividends, you are a ROCKSTAR DIVA GODDESS!!!!!!


2009-07-14 11:48 AM
in reply to: #2281990

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Coach
10487
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Boston, MA
Subject: RE: Ironman 70.3 Rhode Island
you have been doing awesome with your training and this race just shows it; also stop doubting yourself, some of us know you are awesome

Congrats on the PR!


2009-07-14 1:40 PM
in reply to: #2281990

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Extreme Veteran
542
50025
Wilmington, NC
Subject: RE: Ironman 70.3 Rhode Island
Great job girl!
2009-07-14 3:49 PM
in reply to: #2281990

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Pro
5169
50001002525
Burbs
Subject: RE: Ironman 70.3 Rhode Island
I'm sorry I missed you !  You completely and totally ROCKED this race!  Your run time BLEW ME AWAY ! wtg on a fantastic race
2009-07-14 4:48 PM
in reply to: #2281990

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Expert
1074
10002525
Madison, MS
Subject: RE: Ironman 70.3 Rhode Island

Wow! Great race...and perfect set up for your IM. You are gonna' rock it!

2009-07-14 8:57 PM
in reply to: #2281990

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Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Ironman 70.3 Rhode Island
Add in you didn't taper you really had a great race and huge PB!

Super race and well executed..you are set up well for your first IM!
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