General Discussion Race Reports! » Whirlpool Steelhead 70.3 Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Benton Harbor, Michigan
United States
CAPRI Events
81F / 27C
Total Time = 5h 12m 13s
Overall Rank = 427/
Age Group = M25-29
Age Group Rank = 41/204
Pre-race routine:

Stayed at the Red Roof Inn off exit 29. Woke at 4:30am, showered, packed the truck and left at 5:05am for T1. Got Jean Klock park and found really close parking instead of the lot 1mile away! That was huge because of the weather. My bike was in T1 the night before, covered with plastic. Set up T1, trying to keep my bike and run shoes dry. Finished around 6:30, and luckily, since the truck was close and I was soaking wet, I went back to the truck. My wave was at 8:49 am, so I had time to eat some cereal (Cheerios Crunch), OJ, and 1/2 cliff bar.
Event warmup:

I brought my road bike and trainer to get a proper warm up in the morning since I would have plenty of time from transition closing to my wave. But the rain nixed that plan. I did bike the first 10miles of the course on Friday, and swam for about 15minutes in the lake as well. I did get to swim start, 1.2 miles down the beach, with about 20mins to spare, so I warmed up a bit in the water.
  • 32m 32s
  • 2112 meters
  • 01m 32s / 100 meters

Pretty uneventful swim. The rain stopped as I walked to the start! YES! Got in the chute, said Hi to Jeff P. there was about 100 other people in the wave. Put my toes on the waters edge, horn went off, and I took off. No fighting/jocking for position at all, which surprised me. I took a outside position and held it until about 400m, then hugged the buoys. The only 2 times I had to fight my position was a.) about 5mins in, some guy was riding my back, literally, arms slapping my butt! I just kicked harder and he backed off. What was strange is there was no one to either side of me, just behind/on top of me. About 5 mins later some dude decided to b-line it 90degs across the swim to a buoy, so that was annoying. Oh, and I burped about 1/2 through the swim, and I think I threw up a little... That was weird, never had that happen. In the end, nailed my expected swim time of sub 34min.
What would you do differently?:

Nothing, I think I could have gone faster, but I was pretty happy with my time, effort, strategy.
Transition 1
  • 03m 2s

OK T1 time. It was a super long area, so I had a long run in. But when I got to my bike, Jeremy and Craig were there cheering me on. That was a great surprise and a big boost. I ripped off my wetsuit pretty easily, put on my compression sucks and had some difficulty getting the strap loose on my bike shoe. They mocked me for taking so long in T1 and offered me a sandwich as I sat there struggling. Finely got situated, told them I would see them in an hour and a half (YEAH RIGHT!) and took off
What would you do differently?:

Maybe have the shoes on the bike, but the rain in the morning foiled that plan.
  • 2h 27m 44s
  • 56 miles
  • 22.74 mile/hr

Great bike, except for people who dont know how to stay to the right. Passed a lot of people, and was never passed by anyone behind me. Maintained my expected race pace for the most part. Needed only 1 extra water at a feeding station. I did a good job of keeping my heart low while still pushing the pace. Nailed my nutrition plan (1/2 bag of Sport beans 15miles in, 1 cliff bar for the middle 35miles, the remainder of the sport beans about 5 miles out, 3 potassium pills throughout the bike). Uneventful bike for me, which is good. Saw a lot of people with flats. I did draft a firetruck, as I rode down M-63, right next to the ref, but didnt get a penalty since I could not pass the fire truck on either side, and I was traveling faster (About 26mph) at that time then the truck (20mph). I looked at the ref and he (she?) shrugged his/her shoulders. OK then.
What would you do differently?:

I could have pushed harder in some of the areas where I was only going 21mph. I should have averaged over 23mph and been around 2:24, but I am happy with my effort.
Transition 2
  • 03m 24s

Lost a bottle dismounting, and get yelled at by a course marshall to pick it up otherwise he would give me an abandonment penalty. Ok, so I did. Ran in to T2 and missed my rack, that sucked. Went to put on my running sucks and they were soaking wet... thats not good. Got my shoes on, and when on my way. Once again, it was a long run from the bike in to my spot. But shorter from the rack to run out.
What would you do differently?:

Not missed my rack, and wished for dry socks. I actually fumbled around in my bag looking for my spare set of socks, but couldnt find them, so I lost some time there.
  • 2h 05m 31s
  • 13.1 miles
  • 09m 35s  min/mile

Lets just say the first 2.5 miles I was feeling great. Then, disaster hit: Not my calves (the compression socks worked great), no muscles cramps (potassium pills worked great), not my heart rate, but my hip. This is my right hip that has quit on me for the last 2 months during my training runs. The difference being the hip typically quit at mile 8. Today, it quit at mile 2.5. I dont think I went to hard on the bike, because I have gone harder in training and the hip still took longer to hurt. I have never had hip problems before, so this is new to me and I will have to get it checked out. After mile 2.5 I would run to the water station, walk through ,get stuff to drink, then stretch. This would be my routine for the remainder of the race. I shoved cups of ice in my shorts and put it against my hip to dull the pain. People commented that I sound like Santa Claus with his bells! The only time I walked other then through the water stations was on the last hill about 2 miles from the finish. I saw Jeremy and Craig a few times, and they pushed me, especially for the last 1.1 miles. I ran that last 1.1 as hard as I could knowing the pain could not get worse and I wanted to finish strong. I ended up sprinting the final 50m against some dude, who beat me by a step! Oh well, at least I didnt give up and he wasnt in my age group. Found Jeremy and Craig, found my wonderful wife Kristen and our dog Caesar, and thanked them for all the support!
What would you do differently?:

STRETCH, STRETCH, and STRETCH more during training. Thats probably why I have hip pains. I need to improve my flexibility and stretching in my hips. I also need to run longer and more often, with a more gradual increase in running distance.

My run time should have been around 1:45 or ~8:10min/miles if I had a good hip. My fitness was there, my motivation was there, my mind was there, just not my right hip!
Post race
Warm down:

Walk around and get ice on my hip. It was warm outside, and I kept moving to cool down. Did some simple stretches for my calves and back.

Surprisingly, 1 and 2 days after the race, I feel great. I am not that sore (except for the hip), and I am moving around fine.

What limited your ability to perform faster:

My hip, thats all. Nutrition was perfect, compression sucks kept my calves fresh, potassium pills kept my muscles going, my heart rate was low enough to push the run.

Event comments:

Logistically, you have to plan ahead of time for parking, setting up T1, waiting before your wave, etc. But Overall, great race and I will be doing it again next year to get my revenge on the run course.

Last updated: 2010-08-02 12:00 AM
00:32:32 | 2112 meters | 01m 32s / 100meters
Age Group: 34/204
Overall: 373/
Performance: Good
Max:171 Average: 154
Suit: Sleeves Xterra Vortex 3
Course: 1.2mile swim along the beach, about 50m outs
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Good Navigation: Good
Rounding: Good
Time: 03:02
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:27:44 | 56 miles | 22.74 mile/hr
Age Group: 15/204
Overall: 0/
Performance: Good
Max: 174 Average:154
Wind: Some
Course: Single Loop course with rolling hills. Smooth for 95% of the time.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks:
Time: 03:24
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:05:31 | 13.1 miles | 09m 35s  min/mile
Age Group: 41/204
Overall: 427/
Performance: Below average
Mile 1: 8:17 (Max HR: 161, Ave: 155) 2: 8:36 (160/155) 3: 8:59 (155/152) 4: 10:06 (156/149) 5: 10:10 (155/148) 6: 10:34 (155/146) 7: 8:59 (152/147) 8: 10:31 (151/144) 9: 9:05 (155/150) 10: 8:48 (158/154) 11: 11:40 (158/145) 12: 10:18 (150/144) 13.1 9:28 (166/157)
Course: 1.5mile run to the loop portion of the run. 2 loops, and then back. People said this should be an "easy run". They lied, it was tough with 3 big hills to climb. I rarely remember a downhill, it seemed entirely uphill.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2010-08-02 9:03 AM

User image

New user
Birmingham MI
Subject: Whirlpool Steelhead 70.3 Triathlon

2010-08-02 9:37 AM
in reply to: #3017905

User image

Extreme Veteran
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
well done jon!  you're right about one thing...your wife is wonderful!!!Wink
2010-08-02 9:37 AM
in reply to: #3017905

User image

Extreme Veteran
Milford, MI
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
You had an awesome race Jon! Even with your hip issue you still did a great job on that run.  I had the same experience with recovery.  Yesterday afternoon my knee started feeling better and its perfectly fine now - the only pain I have is muscle stiffness.

Great job!!
2010-08-02 10:09 AM
in reply to: #3017905

User image

Ferndale, MI
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Great job out there, Jon.  Tough nuts on your hip, but you still put down a super fast race!
2010-08-02 10:18 AM
in reply to: #3017905

User image

Subject: RE: Whirlpool Steelhead 70.3 Triathlon
JON!!!  Congrats!!!  That's a drag about your hip, but you did a great job getting to the finish strong!  YES...stretch my friend!  You had a great time for a first half and it sounds like once you get your hip to behave, you will be smashing that time!!!  Well done Flirt!
2010-08-02 11:31 AM
in reply to: #3017905

User image

Small Town
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Congratulations for a very well executed race!!  You looked strong throughout the run even with the hip issue.  Glad we were able to find (and harass) you during the race.    Your overall finish time is impressive.  Very well done, good sir.

2010-08-02 5:14 PM
in reply to: #3017905

User image

Farmington, MI
Subject: RE: Whirlpool Steelhead 70.3 Triathlon

Awesome race, Jon!!  Sorry about that hip, you were smokin' in spite of it but I'm sure you're stuck with those nagging "what if"s!!  Very impressive race & congrats!!  

I gotta get me some of those "compression sucks"!!    

2010-08-02 8:43 PM
in reply to: #3017905

User image

Owosso Michigan
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Nice job out there Jon.  It was a pleasure to chase you around that course and harass you and Coop.  When you get back to training after Vegas, let's hit ILRA some night and get a bite to eat after and I'll get you that sandwich...
General Discussion-> Race Reports!
General Discussion Race Reports! » Whirlpool Steelhead 70.3 Triathlon Rss Feed