Bob Hiller's Ohio 70.3 race report
Notwithstanding my final time, I will remember this Half as a personal triumph. For various reasons, I was undertrained, especially for the run. Rather than succumb to personal pressure to put up a good time in the swim and bike, ignoring the impact that would have on my run, I decided 2 weeks out to think of this race as a long training day. My swim mantra was "good stroke, pass people." My bike mindset was "no spikes, no racing, modest watts and HR under 120."
I have to start with a comment on my focus: The Run. I was pleased when I started my run that I couldn't remember the last time I wasn't very stiff and sore coming out of T2. But before the race I was absolutely determined to continually tell myself 2 things during the run: This is a long training run, and DON'T STOP for any reason. 
Walking the aid stations was not only allowed in my plan, but became like the anticipated glee a kid has thinking about opening the presents under a Christmas tree. Knowing I was going to get to walk in less than a mile helped quiet that voice that kept saying: "Let's just walk for a little while." "Look, lots of people are walking, then running again." "Let's walk up this short hill, just this once."
The swim was delightfully uneventful. I went 38', which was actually 1st in my 65-69 AG. This was fine, because I wasn't trying to put up a PR at all.
Okay T1 and off on the bike. HR rate was about 133, but I was able to get that down into the 120's, and after about 5 miles, I was never as high as 120. Based on my race rehearsals, I thought watts in the 160's would be okay. But on the day, okay for my purposes was usually in the 140's and 150's, so that's what I saw and accepted without argument. I would say the course is fast and safe. Somewhat rough in places and often not smooth. You get to see a lot of corn and soy beans farms on narrow roads. Modest hills began at about 40 miles and I only used my small chain ring twice. I think I only went over 30 mph once, because there just were no big ups or downhills. A strong looking man in my AG passed me at about 10 miles at a pretty good clip. But I wasn't in a mindset to race, just to follow my overall plan. I paid close attention to my hydration, nutrition and salt tabs.
Bike: 2:57, HR 117, NP 146w, IV-1.03, IF 0.58, 18.6 mph. Started run in 2nd.
I get to wear a knee brace called an Unloader when I run, so it took a little extra time to put that on in T2. The brace basically pushes the outside of my left knee to open up the inside of the joint where the cartilage in getting quite thin. Once I got going I started my Garmin 910 and immediately clicked over to a screen that only shows HR. I was so focused on just looking at my HR, I forgot to actually start the damn thing. It finally occurred to me to click the Start button at about 4 miles, but that was far from a concern. I never looked at my pace, checked my mile times or calculated my finish time. In my 4 HIMs and one IM since 2013, I have allowed my self to be "forced" to walk on an increasingly more frequent basis. E.g., Training Peaks showed I stopped 30 times at last year's Redman Half. 
Off the bike at Redman in 3:18 and ended up 6:07. 
No more stopping for Bob. On the run, I was unconcerned with my time, my pace or how many people passed me. I was definitely doing the HIM version of the IM shuffle, but I was constantly moving forward. That was my primary goal. If I was in better shape, I could have gone faster, but not fast. Grandpa used to say, "The situation is and can't be otherwise." I was simply not in great running shape, so I swallowed my pride about my ultimate run split or being passed with regularity by people of all ages and sizes and kept running. Even with a run split of 2:54, I finished 2nd in my AG. I beat the guy behind me by a minute. I had not idea what place I was in, but if I had stopped even once, I probably would have been passed. This was my first time on the podium, other than local races. I must admit I got kinda choked up when I learned I got second.
So, I think I'm not going to do the ITU Long Course Worlds in September for which I qualified last year and already paid my entry fee. 
The run is 18.6 miles. I could finish, but I don't think it would be much fun. If they let me, I am also thinking about transferring my entry at the USAT Long Course National Championships in Miami in November to the National Championship Aquabike on the same day at the same venue. Maybe I can do some damage in that race at this point in my multi-sport career. I certainly don't want to miss meeting Al Truscott who is entered in the Half Tri. 
I suppose next summer I could squeeze out a sprint or Oly here or there, but in reality, I need a partial knee replacement and surgery on my low back to have a chance to be a real runner again.
Have fun and be safe everyone.
Comments
Congrats on 2nd, being smart about your future races and when the time is right, fixing up the knee and back so you can get back after it on the run! (((hugs)))
So proud of you! Every race brings new lessons - it's our job to be willing to learn. You are always so positive and quick to find the good in any situation. Not stopping during a race is a major accomplishment, that alone is enough to hang a hat on but PODIUM?!!!! I wish I could have been there to cheer you on (no doubt I would have been the loudest in the crowd)
Thank you for sharing - I hope we get to race together again soon my IMRaleigh buddy!
Get that knee right and lets plan a comeback race. If you race any AquaBikes with REV or something let me know, I'll be there with bells on!
Congrats on the podium finish! I looked for you out on the course, but based on your starting wave and times, you were just ahead of me. Your race really sounds a lot like mine. 'Under trained but properly executed'. Even though it wasn't a PR for either of us, it was still a great day on a lot of different levels.
Congrats again,
Dan
I raced on Sunday as well. I saw you (recognized by your EN kit and your brace) coming down Henry Street toward the finish line. It definitely struck me how difficult it must have been for you having to wear the brace. Way to persevere! Hopefully the future holds more great things for you!
Thanks to all for reading my Race Report and your comments.
Thanks, Tim and Dawn. Good luck the rest of this season.
Boy, that;s real determination. A great example of "keep doin' it till you can't".