Scott Liston 2015 IM 70.3 Muncie Race Report
2015 Ironman 70.3 Muncie Race Report
Scott Liston
Me: 52 year old male
Triathlete since 2003; EN since Dec. 2009; multiple sprint and Olympic races; Ironman Louisville in 2010 and 2011; HIMs: 2008 Muncie, 2010 and 2011 Triple T, 2012 Muncie, 2013 Racine, 2014 Challenge New Albany, OH
Coming back from a calf injury in 2012 and PF in 2013 and part of 2014
Still learning how to race the HIM distance
My goals: 5:3x (:34 Swim, 2:45 bike (180 NP) , <2:12 run)</p>
Actual: 5:44 (:34 Swim, 2:44 bike (174 NP), 2:20 run)
My training:
RR Swim :38
Bike Race Rehearsal #1 & 2: 5/30: 169NP (VI 1.05) & 6/22: 181NP (VI 1.03) NP respectively
VDOT of 43: Average of Long Runs: 9:28/mile in 63 to 66 degree temps
Open Half Marathon on 5/2 of 1:53.
Temps/Conditions: Swim: 57, Bike: 63, Run: 73, Sunny & Calm, Humidity 80 to 70%
The Execution
Swim (wet suit legal, wore a full wet suit)
No issues. Good job sighting. Passed lots of people. All is well.
34:11 8th AG
T1 3:42, Up the hill to transition, pulled my own wet suit off, out the bike exit. All is well.
Bike
Settled in. Was missing a tube for my aero drink but it wasn’t a big deal. Had one bottle of IM Perform mixed at home onboard. Took three bottles over the course. I am used to racing hot races and getting all my nutrition from the IM drink. This time since it was a cooler race, I had to pee not once, but twice on the bike course at about 25 mi and 47 mi. The first loop was good because the older folks were out by ourselves. The second loop included cyclists on their first loop so it got pretty crowded. When we came off U.S. 35 with about 6 miles to go and headed back to the reservoir, I felt myself slow down and start preparing for the run. Too early. Messed with my Garmin to pre-transfer it from bike to wrist and pressed the lap button to start T2 in multi-sport mode. Arrgh. So started stopping the watch and resetting and stuff. Dumb and distracting from the mission. Nutrition is estimated to have been about 250 calories/hr. and 680 mg. sodium/hr. I was hoping to average 180 NP but the heavy traffic on the second loop and my slowing down toward the end resulted in NP = 174.
2:44, 32nd AG
NP 174, VI 1.02, HR average: 147, 161 TSS so left some on the course
T2 2:09, In and out; got some sunscreen slapped on by volunteers but took off to rub it in as I went.
Run
My right hamstring cramped up about a mile into the run. I stopped to stretch it a bit and then felt OK to continue. I had to work to settle down to a 10:25 mile pace for the first 3 miles which I chose since, though it was cool, it was still hotter than my race rehearsals and long runs by 6 to 8 degrees. Peed at the porto at 5.7 miles. Felt good through the turn around. Was taking in IM drink at each aid station and a gel at every other one. Took pretzels about mile 9 to get more salt in to avoid cramping, seizing up. Quads and hams both were feeling like they would seize up at about mile 10 so I had to start slowing down. They did tighten with a mile to go so I stopped and stretched them out. Continued for a good finish.
2:20, 51st AG
1st half 10:13 pace, 2nd half 11:10 pace, 149 Avg. HR, 148 TSS
Overall
Beautiful day; Felt good about the race; perfect swim; some adjustments would have made the bike execution right on; would like to learn to not slow down in the second half of a Half Ironman.
Learnings/Questions:
Have some solid nutrition to substitute for a bottle or two when the race is cooler to avoid two pees on the bike
Wait to mess with the watch until transition
Don’t slow down the last four miles of the bike; stay focused
What can I do to avoid tightening hamstring within 1st mile of the run?
What can I do to avoid quads and hams that want to seize in the last mile? It felt like they had nothing left and I risked them seizing up by staying at pace so I slowed down.
I will schedule a call with Patrick or Rich to discuss but any input appreciated!
Scott