Dan Molloy Micro Forum
On Sunday, I raced Syracuse 70.3. I am preparing for IM LP next month. It was my second ironman 70.3. My time improved from 6:17 at mont tremblant 2014 to 6:02 this year.
Swim was 45' (3' improvement). I felt slow and was passed by many swimmers. I stayed relaxed and let them go and didn't try to do too much.
Bike was 3:17 (5' improvement). Followed nutrition, hydration, and salt plan to a T. Downhill at the end was encouraging mentally.
Run was 1:47 which is on the faster side for me even in the context of a standalone half marathon. I am capable of 1:35 when well trained, but for this I'd have been fine with anything around 1:50-1:55. Especially with those HILLS! My shoes got really wet and the sole was getting out of place. I'll buy new ones. Gu and water as planned.
Overall, had a solid race. Pushed it a little on the run but nothing crazy, knowing IM LP is the real prize and not wanting to overdo. I am proud of the 15' improvement from last year.
Now starting to think about what is sustainable for the full IM...
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