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Ironman 70.3 Lake Stevens - Triathlon1/2 Ironman

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Lake Stevens, Washington
United States
WTC (World Triathlon Corporation) (Ironman 70.3)
70F / 21C
Total Time = 6h 29m 53s
Overall Rank = 665/1189
Age Group = 50-54
Age Group Rank = 19/40
Pre-race routine:

I was worried about this race as leading up to it. Work was taking all my time so my training was week on, week off, very scattered at best. I always feel odd tapering before a race as well.

Stayed at a cheap hotel in Everett so that we wouldn't have to drive from Bellevue. After the Chelanman breakfast issues made sure to stick to the nutrition plan... This time no stomach issues.
Event warmup:

Didn't really do anything special. What was really strange was the fog on the water. They had to delay the start by about 10 minutes.
  • 48m 29s
  • 2112 yards
  • 02m 18s / 100 yards

Once you left the dock, you really couldn't see the buoy's really well due to the fog on the water, until the turn around. It started to clear on the way back so that made it better.

Did Crawl most of the way back which is an improvement
What would you do differently?:

Need to work with someone, my swims are all 2 minutes slower this year.
Transition 1
  • 05m 25s

Faster than 2 years ago, about 5 seconds off last year. Overall ok
  • 3h 13m 22s
  • 58 miles
  • 18.00 mile/hr

Had a collision with another biker at Mile 5. I kept trying to pass him from about mile 3, every time I went to pass he would block, ride over to the left & to the center line. I finally had a long straight away & speed up to pass yelled "on your left" I started the pass. I was mostly in front of him when he rode into the back 1/2 of my bike. He pushed me hard to the left (I don't know how I stayed up but did). He went for a tumble. I stopped & rode back to see if he was OK. He was a little scraped up from the pavement asked if he was OK, & he was more concerned about the bike. The front handlebars where headed the wrong way. Worked with him to straighten them back to face the front. asked again if he was OK, he said yes & left. Other issue is 2-3 times got stuck behind cars who where going slow due to a slow rider in front...frustrating
What would you do differently?:

Nutrition change. Because it was cooler didn't take as much thermolytes as I should have & this caused and issue on the run. I didn't' follow the plan.

Overall the bike was slower than last year but faster than the year before, suspect that it was due to me helping the gent in the bike wreck.
Transition 2
  • 04m 34s

Fastest ever t2 at an ironman!! woo hoo
  • 2h 18m 3s
  • 13.1 miles
  • 10m 32s  min/mile

1st 11 miles went great! Was rocking & really happy with were I was headed time wise. At 11 miles I cramped on my left leg. I then realized that I should have been taking more thermolytes, took one immediately & walked down the hill to drink Gatoraide. Tried to walk fast up the hill until I was running again & cramped again. Went back to walking until mile 12.5 then started a very slow run. Held that to the finish line when I cramped again. Overall the run was a PR for the 1/2 Ironman but I know I can go faster now.
What would you do differently?:

Thermolytes thermolytes theromlytes.
Post race
Warm down:

Jumped in the water

Last updated: 2009-08-02 12:00 AM
00:48:29 | 2112 yards | 02m 18s / 100yards
Age Group: 0/40
Overall: 0/1189
Performance: Average
Suit: shorty
Course: Course is an out & back, with a little leg in the middle.
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Drafting:
Waves: Navigation:
Time: 05:25
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:13:22 | 58 miles | 18.00 mile/hr
Age Group: 0/40
Overall: 0/1189
Performance: Average
Wind: None
Course: modified 2 loop with lots of hills.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Drinks:
Time: 04:34
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
02:18:03 | 13.1 miles | 10m 32s  min/mile
Age Group: 0/40
Overall: 0/1189
Performance: Good
Course: 2 loops with hills & a nice part along the lake.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
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

2009-08-17 9:54 AM

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Subject: Ironman 70.3 Lake Stevens

2009-08-17 11:23 AM
in reply to: #2352892

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Bellingham, WA
Subject: RE: Ironman 70.3 Lake Stevens
Great race. That kind of sucks about getting hit on the bike and than losing all that time. Sounds like it was a nice day.
2009-08-17 11:40 AM
in reply to: #2352892

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Monmouth, Oregon
Subject: RE: Ironman 70.3 Lake Stevens
Great job on the race!!! And what a great day for a race. Other than the fog at the beginning it was just about a perfect day weather wise.
2009-08-17 6:29 PM
in reply to: #2352892

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Surrey BC Canada
Subject: RE: Ironman 70.3 Lake Stevens
Good race that was really nice of you to help that guy who interfiered with you on the bike.  I hope he learned from that and will be more considerate on the bike.  If everything goes right I may race this next year.
2010-03-01 1:24 PM
in reply to: #2352892

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Spokane, WA
Subject: RE: Ironman 70.3 Lake Stevens're a very patience man. I don't think I would have been so kind to someone who was acting that way towards me.  Good one you.

So, I've been thinking about doing Lake Stevens HIM but after reading this blog:

There's no way I'll do it now.

What do you think?  Is this an issolated event or have you expierenced some of these things?

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