Lake Stevens 70.3 - Ray

[rmakela]

Ray’s Lake Steven’s race report

So this was my first ½, and I went into it with one major goal – finish the run strong and don’t blow up. My split goals were conservative for me – Swim <35, bike <3:00, run<1:45. With transitions that would put me around 5:20, but I hoped I would find 5-10 minutes somewhere so I set my goal time at 5:15.

I drove up to the race Sunday morning sipping coffee and Infinit (not mixed together) after breakfast of oatmeal and a ½ PB&J. I got there about 5:30 and parked in one of the pre-paid spots. I figured the $20 to Lake Stevens chamber was a worthy donation and made getting to the start really hassle free and painless.

I set up in transition area (bike was already there from Saturday) and headed over to the swim start. At this point I realized how COLD it was out. Probably in the low 50’s, but with the fog, wet grass to stand on and chill in the air I was a bit uncomfortable – but not as bad as many <5% body fat people standing around me. OK, that’s the only benefit I’ve found for carrying a few extra pounds. . .

Swim
My wave started 23 minutes after the official start – which was 10 minutes late while they waited for the fog to clear (it never did really). I have been swimming a lot over the last month – including 4 days of “river swimming” on a raft trip in Montana so I was anxious to see how my swim went. I’d also borrowed a Helix demo suit from the B70 guys – as I’ve “shrunk” out of my size L Reaction ;-) and I was excited to see how it performed.

I sipped water and took a Gu with about 10 minutes to start, and finally at 7:03 we were on our way. I tried to stay with one of the lead groups and follow the white cable on the bottom, which worked for 3-400 yards. At that point we hit the wave in front of us and it was just a matter of weaving through without swimming over anyone. I settled into a comfortable stroke, put my head down and followed the cable. I’ve never had my quads cramp up during a swim, but with the cold before the start, and having to pull up a few times and whip kick while passing people I got a momentary, paralyzing cramp in my right quad. Yikes I thought, this is no way to start a 5 hour day. Fortunately it eased off and I just hoped it would work itself out on the bike once I warmed up (it did).

Couldn’t really see the finish on the way back due to the fog, but I followed the pack to the beach. I exited 13th of 81 in my age group with a swim time 32:35 - well under my goal and felt pretty good at this point.

T1 was a bit of a disaster for me as I struggled with the Helix demo suit. I had practiced taking it off a few times, but after having it on for a while before and during the swim the arms were molded to my skin and stuck to themselves coming over the arms. OK, more lubricant? I finally won the wrestling match with myself and got through the transition in a leasurely 3:06.

Bike
I knew the bike would hurt me, especially given the Lake Stevens hills. I started out comfortably and tried to spin a bit to warm up. I was soon in a pretty good groove, though there isn’t more than a ½ mile stretch on that course where you aren’t changing elevation one way or another. I really focused on easing up on the hills and hammering the down hills – which was fun to use the momentum to pass people. My heart rate stabilized at about 150, and though a bit higher than my training zone I felt pretty comfortable there. I rode the first lap trying to hold back a bit, but was frustrated to watch 5 or 6 in my age group hammer past me on this lap. Finished the first lap in about 1:26, (HR 149, cadence 87) which would get me under my 3 hour goal but I still had 28 miles to go. Second lap was pretty similar but I was definitely ready to get off the bike after about 2:30. Guess I just need to ride faster and finish quicker :-). Consumed 4 Gu’s and 24 oz of Infinit (about 700 calories) – but my GI track just wouldn’t handle the Gatorade I picked up at the bottle exchange so I sipped water the rest of the way. Overall I lost 8 AG spots on the bike and finished in 2:56:38 (HR 148, cadence 88). Under my goal time but I know there’s lots of room for improvement here. . .

Run
T2 went fine, in 1:57. I picked up a Cliff bar I had thinking maybe something solid would settle my stomach. Took a few bites and proved that theory wrong. Settled into an “easy” 7:30-7:45 pace and was pleased that my legs weren’t too wasted from the bike. I tried to take it easy the first few miles and had to consciously try to hold back. After mile 3 I was comfortably clicking of 7:45’s and feeling pretty good. I really enjoyed this run course – passing through town 4 times and having the crowd support was awesome. Saw several Vo2 athletes coming back – including Kara and Ben who were on their way back as I was heading out to the hill. On the second lap I saw my wife and younger son in the crowd and got a nice lift from their cheers. I continued to hit 7:45-8’s, though I was really just trying to hold it together. Took in water at almost every aid station, and sipped a Gatorade a few times. Was able to choke down two more Gu’s and a couple electrolyte capsules Ben handed me as he went by on his second lap (thanks Ben!). No bonk, no injuries but I could feel FATIGUE setting in. Better than bonking, but I was ready to be done. Ran the last mile in 7:30, and finished in 1:42:41, about 2 minutes off my ½ Marathon PR. Pace 7:50, HR 158. I reclaimed 7 of the 8 AG positions I lost during the bike - so that was really fun to see these guys again as I went by (sorry, but that's just a nice lift).

Overall time: 5:16:57, 14th of 80 in Age Group, 185th overall.

SWIM
1.2 mi. (32:35)
1:42/100m
131 Overall
13 AG

BIKE

56 mi. (2:56:38)
19.02 mph
245 Overall

21 AG

RUN
13.1 mi. (1:42:41)
7:50/mile

185 Overall

14 AG

I think the picture below that Shawn B took kind of captures the day for me – after 5:16 of effort the magic of his lens makes it almost look like I was having fun (thanks Shawn for the awesome shots). Bryce joined me at the final turn, and Brenda is in the background cheering us on. The final icing on the cake was at the awards ceremony where I ended up with a spot at the ½ Championship in Clearwater, FL. I took the spot, so I guess this means I have to do at least one more 70.3. . . :-)!

Thanks to everyone for the support out there, and especially to Ben for working with my crazy schedule this summer and helping me learn how to ride a bike. It's made a huge difference so far.

Ray

[Lee]

Nicely executed race Ray. I didn't get the 5:15 I wanted two weeks ago but sometimes close is good enough. A strong finish always feels good!!

[Cindybigglestone]

I love that photo! Thanks for the race report...good job out there!

[max]

Well done Ray - nice race and interesting race report. It is quite a tough course at Lake Stevens so you did really well.

[benbiggles]

You executed a great race Ray, well done my friend. You were running well, it took me an age to catch you, your form was very solid. Some more focused bike training between now and Worlds and you will be set.

[MikePritch]

well done Ray. Florida should be blast. Congrats!

[halvard]

Ray
I have tried to tell you all spring and summer that you are a good runner. Of course you would not listen to me but have to smoke a half IM to prove it to yourself.

Great race, smart pacing and good luck at the big race in Florida.

Halvard

[eriks]

Ray, what a great day for you. Great job making a plan, and then working the plan.

Nice work Ray. Awesome swim, nice bike and great run. It was awesome standing there with you as you and I were awarded final Clearwater slots. Go Vo2!! And yes I love that pic, perfect way to end your race with your loved ones...