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Ironman 70.3 Steelhead - Triathlon1/2 Ironman

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Benton Harbor, Michigan
United States
World Triathlon Corporation
Total Time = 6h 35m 1s
Overall Rank = 948/1499
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

PBJ toast some water and a banana
Event warmup:

I did a fairly nice swim warm up. It seems at most of these events you don't get to properly warm up for the swim, but this one had plenty of room which I liked a lot. I burned most of the swim anxiety out during that warm up.
  • 40m 36s
  • 2112 yards
  • 01m 55s / 100 yards

I felt really good during this entire swim. When I had to breath out of my left side I would get a little of course because I couldn't see anything out of that side, but when I would breath out of my right side I could see shore and other swimmers so I didn't have to sight a lot on that side. I was really lucky that I found someone going the same speed as me and we swam next to each other for the whole swim. I was really happy with the way I felt with this swim.
What would you do differently?:

I should have trained a little more, but overall I wouldn't change much.
Transition 1
  • 04m 48s

I am always a little discombobbulated (is that a word?)coming out of the water so I had to walk for a while on the beach. That transition zone was long and I had a long walk since my bike was at the far end. The other crazy thing was how full of bikes transition was. I started in the 16th wave and it felt like I was in last place coming into T1. I'm usually MOP so a few bikes is always expected, but full racks seemed really weird.
What would you do differently?:

I could have jogged a little more and saved a minute.
  • 3h 00m 30s
  • 56 miles
  • 18.61 mile/hr

This was where I lost my goal finish time. I knew I was in trouble when I got on my bike and my computer was not reading cadence. I stopeed twice for just a quick look and after the second stop I got it online. For the first 20 miles or so I was doing great. I was averaging over 20 and felt a little pressed, but ok. I was taking in fluid and pushing the pace. Then I flatted.....I've never flatted in a race so I knew I was in a little trouble. To tell the truth I have only changed the tube one other time on a bike and never on my new bike. Well to say the least I drew all my inter youtube memories and changed the flat in about 14 minutes. Not bad I thought for a rookie. Here is where I also made the mistake of the race. I felt some internal thing in me to push the pace and catch back up to everyone. I don't know why I did that, but it would come back to kill me in the run. The next minor/major mistake I did was not look down at my speedfill. I didn't realize it, but it was near empty when I passed the aid station. Stupid Chris. Man I regretted it when I had to go what seemed like forever till the next one without fluids. I knew my goose was cooked.
What would you do differently?:

Chill out. I'm not racing I'm meeting a goal and I just need to learn to stay within my pace. No try to catch up to some unseen foe. Also asses fluids before aid stations. Don't ride through them like an idiot.
Transition 2
  • 05m 2s

I tried to take in some fluids and a little food, but I knew I was toast. I left [email protected] knowing I would be walking and when you start in the 16th wave that can get lonely.
What would you do differently?:

Put on more sunscreen. I was so caught up in my dispair I only put it on my head. I should have covered my shoulders. Who knew the sun's rays burn your skin?
  • 2h 43m 55s
  • 13.1 miles
  • 12m 31s  min/mile

What can I say it was a sufferfest. I tried to run when I could, but it was a killer. I got lucky the first 4 miles or so and the sun wwent into some cloud cover. That was awsome, but when it came back I fried and died. About mile 6 my back started to cramp up amd I just felt like a zombie. I almost quit at mile 10. Everything hurt and I just hated on myself, but I remembered the finish is the real goal today. I sucked it up and ate some potato chips. Those helped some. I took in fliud at every aid station. I cup gatorade and one cup water plus one cup of water over my head. I decided at mile 11 and some change I was going to run until the finish even if I died. I ate the last blocks I had and drank what water the second to last aid station offered and started my death trott to the finish. I was never happier to be done running.
What would you do differently?:

Nothing. I gave what little I had left and when I was done I WAS DONE. I ran 1:54 at Boise 29.2 this year and I know I can do way better, but that wasn't in the cards today.
Post race
Warm down:

I sat on the nearest cooler at the finish and drank water. I then took a shower in the cool spinning washer part thing by the beach.

What limited your ability to perform faster:

Stupidity. I sprinted in high school and college (back door brag coming) I was all state in high school and went to nationals in division 2. That experience in high school and college is a huge hinderence to my pacing. I lived the go fast till you die today just like a good sprinter should, but I really need to learn how to go at a good pace till you finish before CDA next year. I'm a little scared now and it will only help me in my prep for the full.

Event comments:

Thanks to everyone for cheering me on. To all you turds who used your I pods and I phone in the back with me. I secretly wished bad things on you for cheating, but I know now you can't help it because rules don't apply to you.

Last updated: 2012-06-17 12:00 AM
00:40:36 | 2112 yards | 01m 55s / 100yards
Age Group: 75/
Overall: 530/1499
Performance: Good
Suit: Wetsuit
Course: Point to point from the south pier.
Start type: Run Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Average
Rounding: Good
Time: 04:48
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Good
03:00:30 | 56 miles | 18.61 mile/hr
Age Group: 102/
Overall: 695/1499
Performance: Below average
Wind: Little
Course: 63 was great, but the sealcoat and uneven pavement on some of those country roads was terrible.
Road: Rough Dry Cadence: 85
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Not enough
Time: 05:02
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Below average
Racking bike Good
Shoe and helmet removal Good
02:43:55 | 13.1 miles | 12m 31s  min/mile
Age Group: 948/
Overall: 129/1499
Performance: Below average
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 2
Physical exertion [1-5] 2
Good race? No
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2012-08-20 6:12 AM

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Extreme Veteran
Chelsea, MI
Subject: Ironman 70.3 Steelhead

2012-08-22 11:59 AM
in reply to: #4370689

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Subject: RE: Ironman 70.3 Steelhead
Wow, Chris! I feel your pain... I went though a sufferfest at Racine last year (4th to last wave, shredded tired at mile 24, waiting for an hour for a new one in 101 heat, running the 13.1 by myself and finishing after everything has been torn down and everybody went home).. Proud that you finished!!!!! Great time, even considering the setbacks!  get some R&R now and take some pride in your race, even though it didn't go as planned. 
2012-08-23 5:27 AM
in reply to: #4370689

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Extreme Veteran
Chelsea, MI
Subject: RE: Ironman 70.3 Steelhead

Thanks Lena,

I spent a lot of time on that run feeling like I let down my family, my friends, and myself.  After the race I got home and found out they don't care how I did.  They just care that I'm doing what makes me happy and they want to hear the story even if it is ugly.  I'll learn how to pace someday and when it happens I'll be so proud of myself. 

On a side note: it was my first HIM so no matter how I did it was a PR.  I gave myself tons of room to improve.  

I'm still waiting to read yours............ 

2012-08-23 7:06 AM
in reply to: #4370689

Subject: RE: Ironman 70.3 Steelhead
Grats on the first HIM Chris; I'm sure your disappointed with your run but I'm sure you'll rectify that next time. So what did you think of the distance? I liked it! I was all afraid and fearful beforehand but after doing it I think I might drop the shorter events, lol! The dreaded flat, which was it the front or rear? Were you wearing some gear with yellow in it, I remember passing some poor soul who was just getting the tire off of his ride.
2012-08-23 9:52 AM
in reply to: #4376351

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Extreme Veteran
Chelsea, MI
Subject: RE: Ironman 70.3 Steelhead

It was the back.  The front would have been a little faster.  I think.....  I had on an almost all black race kit. 

I thought the distance was tough, but I didn't pace so well.  I will for sure do another one, but after I get the full knocked off my bucket list I might like to do more sprints.  It just suits my terrible pacing.

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