I did this half iron yesterday in Freetown MA. AKA Middleboro, Lakeville area. It was my 5th one and I had very high expectations. Perhaps they were misplaced. I know I have the capability of going under 5:30 in the half. I thought that with my experience and finally figuring out my stomach issues I would go under 5:30. Compared to Timberman here is how I did.
Place at Patriot : (7/28 AG 45-49) (189/505 OA)
TOTAL TimeTimberman 5:46:17 (Wavy, Hilly, Challenging)
Patriot: 5:49:10 (Not wavy, not very hilly, HOT) (+3:07)
TMBR: swim 45:34
PTRT swim 43:03 (- 2:31) Good.
TMBR Bike: 3:01:43
PTRT Bike :3:00:34 (-1:09) Ok.
TMBR Run: 1:52:54
PTRT Run : 2:00:36 (+8:18) Crappy
TMBR T1 3:32
PTRT TI 2:50 (-:48) Great!
TMBR T2 2:34
PTRT T2 2:09 (-25) Good.
My thoughts about this race:
I've been coaching myself and getting healthy by listening to my body on a daily basis. I trained less hours in order get healthier. Sometimes in order to get healthier you have to take a step back. By getting healthier I mean - on top of low iron (Ferritin stores) I have had other personal issues that are being corrected. Those issues are too personal to get into on this blog.
My swim was steady. I was doing the 2 beat kick and stayed straighter than I have been in the past. I felt good in the swim. Despite less hours I was able to get in an extra swim each week with a swim group. This appears to have paid off. Swimming is a skill that does not come quickly. It is developed over time. I'm a rather new distance swimmer so I'm happy with my small improvements.
My bike was steady. I wanted to do 19 mph in order to save myself for the all mighty run. I managed 18.7.
The first loop was 19 MPH. The second loop was under that. Instead of watching my speed I watched my HR the entire time. My HR remained in the 3.8-4.4 range. Reaching 4.4 on the hills. On average I was 144 BPM. I am not sure if that was too high or too low. I do know that it felt like a rate that I could hold for 3 hours or so. In my Garmin this means I road on average in low Zone 4 but in Training peaks it says I was in my Endurance zone. ??
Although I am now healthier my running speed has suffered severely over the past 4 months. When I look back at the hilly REV3 run, I did that in 1:55, I did Timber run in 1:49. I failed to give myself credit for those runs. Not anymore. The Half Iron run is FUCKING hard. I get chocked up crossing the finished line at every single one. I only got chocked up after 2 of my 15 marathons. That says something about how hard the half is.
The run at the Patriot was not completely flat but was not all that hilly either. My first two miles were 8:21 and 8:25. 3rd Mile was 8:35. I realized that my plan of 8:00 MPM or less was not in the cards early on. My revised goal was to run 8:30's. Which also soon went out the window. I totally lost it at about mile 8. The heat was paramount in my demise. There were so many people walking at this point I decided that if I could just jog I would come in at a reasonable time compared to those walking. That became plan D. One of the tables had salt tabs which I was grateful for. I also drank Coke at least 3 times. I think this helped. I managed 9:00s.
All I could think of at this point was how hard it must be to run the full. I give so much credit to Mary and all of you who complete the full. I really wonder if I have it in me. I reached a point yesterday where all I wanted was for this to be over and I only had to run 13.1. One foot in front of the other. That's how I kept going during those miserable miles.
SO - with that said. I will take a week of rest and start up marathon training next Monday. My plan is to see what I can do with my running for the next 3 months. I'm not going to put up these high expectations for now. I want to enjoy myself while setting new goals.
Here are a few photos from race day that Kathy took. She is so supportive and puts up with me.
Happy Father's Day!