Quassy Oly- 19min PR
Welcome to Quassy 2013! (4th time racing) I went into the race this year feeling very confident, which is quite rare! The weather forecast of 90+ and humid gave me some doubts so in my mind, I was planning to accept slightly slower times as a result of the heat but still anticipating improvement vs. last year.
Race morning started out ridiculously early... the usual routine. Up around 3:30 out the door 4:15-ish. B-fast of a bagel (1/2 w PB, 1/2 w/ Nutella) Oh how I've missed Nutella since going sugar-free in Feb. I ended my sugar-free fast for my b-day last week through race day. Got to the race super early so plenty of time to hit the porta-potties before the lines formed. Got everything set up, had a banana and did the wetsuit dance and headed down to the water. Waited for my spectators, Sheri & Lisa to arrive. No parents this year since Dad had a golf tourny and way too hot for Mom. They have earned their "athletic supporter" medal in FL for the Ironman so any other races are extra credit. 
Spotted them and chatted for a bit but I'm usually a bit quite as nerves as ramping up. I was in the 7:20 wave. Swim was quite nice and uneventful. I probably enjoyed it a lot more than usual knowing the rest of the day was going to be damn hot. I should note that I did less swimming than in previous years (didn't start until mid-April post OS) and swam on avg. 1.5 times per week. Plan called for 3, which I never do but some weeks I didn't get in 2 either. And I swam much better.... Interesting. Def. proves "no swimming in the OS and then some! For me at least...
Got several shout outs from the MC for Team Fight as I was the only one racing the Olympic race. (I raised money for the Ulman Cancer Fund as part of my participation in the race.) I felt a bit like a rock star!
Spotted Sheri & Lisa as I mounted the bike and I was off! I was very surprised at how much easier the bike felt this year. Maybe I'm used the hills by now, or maybe its because I actually did more hill training this year. There was no swearing this time at the start of each hill. I just got it up as best I could, pushed it on the flats and enjoyed the downhills. I also enjoyed the bike a lot this year and had fun more than previous years. I even actually yelled "Yeee hawwwww" down one of the hills. (Max of 42.5mph) I felt gret throughout and made sure I maintained my hydration and nutrition. I had 2 bottles of my Infinit/Gatorade concoction, a pack of Clif Bloks and a GU. I rode at a .813IF. I definitely could have ridden harder, but I was a bit leery due to the heat and wanting to save something in my legs for the run....
Off the bike and onto the run, with the MC giving a play by play of my progress. "Team Fight is in the house!" Very cool. Put on my new sneaks and I was off. Got to see Sheri and Lisa again and headed out onto the course.
Started off slow then picked up speed a bit on the downhills, and fully expected major slowdown going up. I thought I might be able to run the whole course, but the ups were just too much in the heat for me. At each aid station, I dumped water on my head/back, had a Gatorade and grabbed ice to stick in my sports bra and hold some in my hands til it melted. (I've heard that helps lower our core temp) I was doing OK but it was really hard, especially the uphills in the sun! I saw my Endurance Nation coach at mile 5 which was a surprise so that gave me a little mojo for the last 1.5mi.
Ran through the finish line with Team Fight rep Mike and spotted Sheri and Lisa at the end. I was super psyched when I saw the clock as I finished. I had finished in 3:36, which is a 19 min. PR vs. last year!
Our pro athlete homestay, Malaika Homo, was there at the finish with Sheri & Lisa to share in my excitement! Sheri had even picked up some friends and additional cheerers along the way.
Here's my "Quassy History":
2010 2011 2012 2013
Swim 40:32 39:05 35:06 32:24
T1 5:44 4:50 3:35
Bike 2:03:30 1:59:49 1:57:13 1:45:25
T2 3:04 3:22 1:58
Run 1:29:44 1:21:49 1:15:19 1:13:21
Total 4:22:25 4:09:38 3:55:51 3:36:42
Full report w pics here: http://kimsironmanquest.blogspot.com/
Comments
Your improvement is relentless.
With an IF like that, you definitely left some time on the table.
Do you use heart rate on the run to help try and 'flatten' the hills?