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Ironman 70.3 Steelhead - Triathlon

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Benton Harbor, Michigan
United States
World Triathlon Corporation
67F / 19C
Total Time = 5h 37m 53s
Overall Rank = 449/1469
Age Group = 50-54
Age Group Rank = 2/39
Pre-race routine:

We arrived Friday morning early and had a nice swim (nice water temps thank goodness!) and bike ride pre packet pick up. Met Caitlin Snow in the parking lot and Steve had a tool she needed to fix her brakes. :) Met new teammate Sara, and the Elys during packet pick up, shopped and got dinner at about 5:30 at Silver Beach Pizza in St. Joseph..very fun and yummy! Saturday We met Joe and family at the venue to swim, do a quick run, get ART and check in bikes. The whole gang had arrived and those of us in South Haven had dinner together, then hit the hay.
Race day I had 2 packs of Ucan, an egg and coffee. Drove to race, got parked and shuttled, hit transition, which did not go smoothly. My rack was up against the sand, and I struggled getting the shoes on, etc. Finally started the mile walk to swim start. Took another serving of Ucan 30' before the start. Steve dropped my am bag for me and I hopped in line with the rest of my wave (the first after the pros) and finished putting on my wetsuit, cap and goggles.
Event warmup:

The 30' walk to swim start
  • 41m 19s
  • 1931 meters
  • 02m 08s / 100 meters

Well, I was mighty pissed when I saw my time exiting the swim. I had hoped for a little pr, not a PW! The water was rolling and it was hard to get into a groove. I got pushed around off course a bit from the waves as well. Not horrible, but not a smooth swim by any means. We really didn't get any current push that this race is known for. I started getting passed by waves behind me (bummed me out...I've never started as the first wave and am used to catching waves, not being caught!) and just tried to be focused. I knew I was swimming slower because of the chop, but I had no idea I was THAT much slower!
What would you do differently?:

Sight more and try and go with the flow of the waves more?

After looking at the data of the others in my age group, talking with fellow racers and hearing my fishy friend Steve was off 5' from his usual swim, I didn't feel TOO bad about being off by 6' from my usual time. But still. That swim got in my head darn it!
Transition 1
  • 03m 42s

it was a LONG run in the sand to get to the transition area, and a LONG run in transition to get to my rack spot. I walked a bit in there to let my heart rate drop, then started hustling again. Suit got a tad stuck on my heels
What would you do differently?:

Not walk, body glide ankles
  • 2h 44m 18s
  • 56 miles
  • 20.40 mile/hr

Well, I was ranked #1 in my division,but was the 4th fastest on the bike. Meh. I had a hard time letting go of the shitty swim time, my new toy (garmin 500) that was to be my taskmaster didn't show my watts, and my legs wern't feeling fab like they usually do. My mindset was just off. I was not geeked to race like I usually am once I actually get racing and the nerves settle down. I told myself out loud to let the swim go and FOCUS, and that helped a lot.

I usually get to pass a lot of folks, but again, being in the first wave, not so much. It was kind of lonely actually. I saw one friend in the early part of the bike and that was about it. I did get a tiny pr, but it sure wasn't the best feeling day in the saddle I've had in a race, by a long shot.
What would you do differently?:

Get my technology straight BEFORE racing! I threw a bottle with water in it that I should have emptied first into my speedfill. I had no fluid the last 25' on the bike.
Taken more salt tabs or use nuun. Still figuring out the best way to use UCAN. Got a sloshy belly on the run.
Transition 2
  • 03m 18s

Took the shoes off a tad early. You ride the path once you get in the park going into transition for about .75 mile, and I took my feet out early. Then I had to get the sand off my feet before starting the run. Pretty good otherwise.
What would you do differently?:

Just keep the shoes on a bit longer, and if I take the time to wipe my feet, get all of the sand darn it!
  • 2h 05m 16s
  • 13.1 miles
  • 09m 33s  min/mile

Again ranked #2, but 5th by time.

I had soooo thought I could pr and finally beat my half run time today. Nope. I did as prescribed, and ran a slower pace for my first 3 miles. But I knew it woudl be tough to pick up the pace about 2.5 miles in. Especially with the hill looming. My belly was sloshy, I had to pee, and my legs were not feeling it. I tried to stick to my plan,but walked more than I planned to through aid stations, and had to take a potty break. Wish I'd done that in transition as I felt better in the belly a bit afterwards. I really just didn't have the mental umpf I needed to stay pushing today. :( After passing the last aid station where I knew some of the volunteers , who cheered their head off for me, I knew there was only 1.6 left, but it was the LONGEST 1.6 miles I've run in a LONG TIME! :) I just wanted to be done! I tried to run hard in the shoot, and I did effort wise, just , ahem, not speed wise lol.

On the upside, I saw all my peeps on the run. Got splashed by the birthday boy Steve as he flew past, got to cheer Nell, Sara and Joe in their first 70.3 run, smacked Robert as I passed by and saw both the Ely's and Potter just flying! Love racing with my peeps!
What would you do differently?:

Take more salt on the bike to help with the sloshy belly, and just try to stay more focused. I tapered properly, was well fueled...just hard to stay mentally tough today!
Post race
Warm down:

Saw Simon in the finish shoot and chatted him up bemoaning my not fab race, and congratulating him on a great one!

Had the athsma I get sometimes after the finish shoot. Not fun. But at least it wasn't horrible this time, and disappated pretty quickly.

What limited your ability to perform faster:

I'd have to say this race it was mostly mental. The swim was rough, yes, but the weather was ideal for the rest of the race and I should have been able to have a good bike and run. Hopefully more salt will help next time with belly bloat,and someday I'd like to learn to pee on the fly on the bike. That would have helped my run time skipping the porta pot break.

Event comments:

As always, the race experience is made for me by racing with my friends. There were 12 Fraser peeps and 2 ATCK peeps racing... that made the weekend and race. Nell, Joe and Sara all completed their first 70.3's and Sara burst into tears of joy afterwards during our hug. That was awesome to share with her!!!

I had big goals for the race: tiny pr in all disciplines and try to earn a slot to 70.3 World Championships. I'd said it outloud to my training partners. A first. So when birthday boy Steve showed me Iron Trac for my race, and it said 1st in my division I was ecstatic, and in disbelief, especially since I didn't feel like I'd raced well and was far from a PR. I was so geeked to believe ( mistakenly) that I'd earned the slot! Heaven for an hour! LOL. Then the error was corrected and I was 2nd in AG. BUT...the gal who was first did not take her slot, and I got the roll down. It's hard to be disappointed when you get what you'd hoped for and land on the podium! Steve, Jon, and first timer Nell at 29th in her AG all got slot to worlds and we are going to have a great time experiencing a World Championship and Vegas together! :)

Last updated: 2013-02-09 12:00 AM
00:41:19 | 1931 meters | 02m 08s / 100meters
Age Group: 2/39
Overall: 354/1469
Performance: Average
Suit: full zoot
Course: well marked rectangle with numbered buoys. Steelhead swim is known for two things...swimming with the current, or it being cancelled. Today, I think we got ripped off. They chose to use the regular swim start which didn't have the current going with us. Boooo.
Start type: Run Plus: Waves
Water temp: 67F / 19C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Good
Time: 03:42
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:44:18 | 56 miles | 20.40 mile/hr
Age Group: 1/39
Overall: 349/1469
Performance: Good
AVG HR 154 AVG P 158W NP 162W VI 1.03 36.6 M AVG MPH 19.95 21.46 M AVG MPH 21.46
Wind: Some
Course: Mostly flat to rolling hills on mostly good roads with a 15 mile patch with chipseal and no shoulder. Some tailwind on the last 20 miles or so along 63.
Road: Smooth Dry Cadence: 94
Turns: Good Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:18
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Below average
02:05:16 | 13.1 miles | 09m 33s  min/mile
Age Group: 2/39
Overall: 449/1469
Performance: Average
Course: Out of T1, to a longish grade, then to the Whirlpool HQ's and the trail, then a short steep hill, and about another mile till you loop again about 5 miles (saving the long uphill at the start for a nice down hill at the end!)
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
Good race? Ok
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] 5

2013-08-07 10:08 AM

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Subject: Ironman 70.3 Steelhead

2013-08-07 2:49 PM
in reply to: #4823416

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Extreme Veteran
San Diego, California
Subject: RE: Ironman 70.3 Steelhead
Way to have a great day out there. Congrats on the 70.3 qualifying slot!!!!! You are amazing!
2013-08-07 9:22 PM
in reply to: amymengel

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Subject: RE: Ironman 70.3 Steelhead
2013-08-08 4:48 AM
in reply to: TrishM

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Verona WI--Ironman Bike Country!
Subject: RE: Ironman 70.3 Steelhead
Awesome attitude carried you to your primary goal--A slot at Worlds.  Fab accomplishment Missy.  And I'll forgive the fact that you won't be visiting me on 9/8, but rather getting it done in Vegas!Laughing
2013-08-12 6:42 AM
in reply to: SSMinnow

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Subject: RE: Ironman 70.3 Steelhead
Thanks so much Suzy!

If I could tap your mental strength, I'd be golden! Working on it, working on it!
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