As I sit here enjoying my coffee from the couch and waiting for the Ironman Canada expo to open I figure I may as well recap Ironman Lake Stevens 70.3.
It seems like IMLS happened forever ago. Worlds ago! But really it was just 5 weeks ago that I thought I was exhausted, yet actually had no idea what the word exhaustion truly meant, and then woke up at 3:30am to drive an hour north to race a Half Ironman.
From the beginning, my head wasn’t really in it for this race.
I wanted it to be – I really wanted to go out there and impress myself – but a number of things kept my head from being that clear. I was on week #3 of a 5 week-long build. I knew the next 2 weeks of training would be the hardest thing my eyes had seen or my body had done (see: Whistler Training Camp & a 125mi ride weekend). I was tired from the previous 2 weeks of training, which rivaled my 2 peak weeks from last year.
These are not excuses, but facts, really. I’m actually pretty pleased with how I did that day considering, but there are also some pretty clear things I can improve upon.
SWIM: 34:27 // 1:38/100 yd average pace
My swim goal was fairly simple – DON’T STOP. My swimming anxiety has improved a lot, but sometimes it’s still second nature for me to freak out and stop. For example, Victoria. I really wanted to practice an aggressive-for-me start and swim through that feeling I get a couple minutes in that tells my brain I CAN’T DO THIS I MUST STOP NOW.
I started in the middle of the second row and when the gun went off the first row took off. I hung for a couple buoys and then I honestly don’t really know what happened! One stroke I sighted and there was a huge gap (clean water hellz yeah!) and when I sighted next there were all these people in front of me and in my way. I tried to go around them and swam SMACK into a buoy. I sort of swam over a few others. Sorry ladies!
On the way back to shore we all started catching up with the slower swimmers from previous waves (M 3034, M3539, F3539) and that wasn’t pretty. But I zig-zagged around them and made it across the timing mat.
I was hoping for a swim closer to 32 minutes, but I’m pleased with the fact I accomplished a smooth swim where I was able to work hard.
Not too shabby time-wise, but my transition felt clunky. I ripped off my wetsuit, put on my helmet with glasses attached, put on my shoes, grabbed my bike and started moving, and realized I didn’t have my race belt. WHICH YOU DON’T NEED FOR THE BIKE. Yet for some reason I decided I needed to go back and get it because I usually do wear it for the bike leg. Dumb dumb.
BIKE: 2:52:50 // 19.44 mph avg speed
As I mounted my bike and put my sunglasses on I heard a popping noise. Goodbye lens! Drat. My lens bounced across the road and I started spinning down the block with glasses in my hand. I saw a team member and tossed them at her hoping she’d realize I wanted her to keep them for me.
Almost immediately I felt disappointed on the bike, because I knew I couldn’t ride as hard as I wanted to. I watched the riders in front of my pull farther away but when I tried to ride harder my legs screamed. I knew if I kept it up I’d be screwed for the run. I checked in on my heart rate frequently, but it was low for how hard things felt. About 10 miles in I decided to ride on feel and use heart rate as a looser guide than usual.
I kept going, thinking about my lost sunglasses but felt thankful it was overcast and misty so I didn’t really need them. Lost in my thoughts at about 20 or 30 miles in I got stung by not one bee, but two! Descending I felt something smack my knee and instantly it felt like glass had sliced me. Whatever had hit me was stuck in my skin, and as it turns out two bees were hanging by their stingers. Having never been stung before this made for an interesting rest of the ride. I waited until I hit a flatter and slower portion and tried to wipe the bees off in the direction to pull their stingers out with them. Then I proceeded to breathe deeply out of my mouth about every 10 minutes or so to make sure I could still get air. Guess I’m not allergic!
The rest of the bike was ho hum. It’s a very tough course in the back half so I spun up the many hills, pushed the few downs, and went back and forth between trying to catch people and letting them go. When I focused on me I knew I was working the right amount of hard for a Half Ironman, but when I focused on others I got complacent and a little bit down, honestly.
The highlight was a cheer from my friend Colleen who happened to be on course on mile 55 of the bike. “Go get that f*$#er!” So I sped up and passed him with less than a mile of the bike left.
Again with the bad decisions! I took off my bike shoes and decided to wipe my feet off on my towel (wtf). Then I fiddled with my socks and made some lunch and did some online shopping and headed out to run. (Not really – there’s no Internet in transition, silly! – but that’s how I felt)
RUN: 1:44:35 // 7:59min/mi avg pace
The run is a fair course: moderately hilly with some rewarding downs but not much flat. I don’t have a lot of play by play memories, but I know I caught a few of the women that had been leapfrogging me on the bike early on but who had ultimately won out on that leg. I ticked them off and chatted with a particularly nice one for a few strides and we thanked each other for pushing the bike.
About 3 miles in I noticed a guy was running right on my heels, so I moved over to let him pass. He didn’t, but instead pulled up alongside me. Nice pace. Without speaking a word he and I ran together and took turns “pulling” for the next 7 miles. He crushed me up the hills, but I’d get him back on the down hills and flats and we kept each other trucking along at a good pace.
The run is essentially a figure 8 that you travel twice. Running through the center so many times give friends and family a good idea of where you are and a great opportunity to cheer. I have a tendency to get in the zone and can lose appreciation of what’s going on around me, but when I heard “More Knutson!” from the sidelines and looked up to see my teammates and friends I stood a little taller and stopped sandbagging behind a girl in my AG in front of me.
With 3 miles to go I tried to push harder and within a few blocks I lost my run friend. But I knew I could keep up a harder effort in this final countdown and I wanted to squeeze out any additional seconds that I could.
OVERALL RESULTS: 5:15:44 // 11th AG
Overall this was a 9 minute distance PR and a 30 minute course PR for me. I can’t not be happy about that! But I know I have a better bike in me with the fitness I’ve gained this year, and even if I hadn’t shaved seconds anywhere else I would have been better served not being such a scatterbrain. I would say this was a well executed race for me, but a little on the safe side.
After I caught up with friends and teammates we hit the road back to Seattle. Hours later I found myself on our deck with a glass of wine and got a note from a friend; I would have gotten a roll-down spot to the 70.3 World Championships in Vegas had I stayed. (You have to be present to claim awards and qualifications at IM events)
For .5 seconds I wish I had been there, and then I let it go. The championships are 2 weeks after Canada and I have bigger fish to fry and more important things to stay focused on. Like Ironman Canada!