Race for Recovery HIM distance TRI
2010 Race for Recovery Half Iron distance TRI race report
This was my second race at the HIM distance. I raced the Steelhead HIM TRI in Benton, MI last fall with a time of 6:08:15. I had a goal of going 5:30 at Steelhead but I became dehydrated on the bike and cramped continuously on the run which caused me to walk a lot. The Race for Recovery was a B race for me this year but I wanted to prove to myself that I could have a great run coming off the bike. Ironman Wisconsin is my A race. Last year’s times were as follows:
Swim 38:6
T1 3:56
Bike 2:51:43
T2 3:55
Run 2:29:56
I arrived in Monroe,MI about 3PM. First I checked in at the race site to get my bib number and swim cap and check the times for the swim waves. They had my age group 35-38 in the water at 7:33 3 min. after the 1st wave. Next I checked into the hotel and unloaded everything. I went out for dinner and grabbed a subway sandwich. When got back to the hotel I went over my gear checklist to put my mind at ease. I mixed up my Infinite for a 3 hour mix and put it in my speedfill bottle. I relaxed in the hotel room for a couple hours before falling asleep at about 9:50PM. I woke up at 3:00AM and consumed 300 calories of Myoplex original ready to drink vanilla shake. I went back to bed and woke up at 6AM and consumed another 300 cals of Myolex and a banana. Packed up the Explorer checked out and drove to the race site. I was able to transition out of the hotel without the family quicker but I would gladly give up the speed of leaving the hotel to have them with me on race day. J
Upon arrival at the race site I racked my bike, picked up my timing chip and got my body marked. A big storm had blown through the night before which had knocked trees down all over the run course. The race director was forced into rerouting the run course and delaying the race a half hour. Swim start was then scheduled for 8:33AM
The swim (Time 40:49)
At 8:10AM I consumed a GU with a little Gatorade to top off my calories. The water was good. Almost to warm for a wet suit. Started the swim off good. Stayed in my box during the entire swim, even when the girls wave caught up to me and passed me. When I was exiting the water right as I stood up my right calf muscle cramped up. I couldn’t stand up so I just tried to float a little and relax to try and ease up the cramp. I was worried that my whole race had just went down the tubes. After a couple of minutes I was able to stand up and make my way out of the water. My leg had relaxed enough that I was able to jog up to transition.
T1 (time 2:44)
Slow is smooth, smooth is Fast. I took two Endurolytes, put my shoes and gear on and headed out of transition.
The bike (time 2:46:00)
Started out on the bike taking it easy. I could feel my calf was a little tight but pedaling felt fine. My goal watts were right at 185. I wanted to be conservative here due to my main goal for this race was to have a solid run coming off the bike. The first twenty min. of the bike I took it easy coming in at about 150-160 watts just to get settled into my bike. I watched quite a few athletes zoom by me. My first instinct was to drop the hammer and catch up to them but I was determined to follow my plan and have a good run. Once twenty min. were up I sped up to my goal watts and stayed there. The course was very flat. I mean no hills at all. There was a decent head wind. Every time I turned into it I found my watts would start to climb so I changed my gears and adjusted my watts back down. The course was out to a three loop route and then back. Every 15 min. I would take a drink from my speed fill to keep my calories being consumed at 250 cals an hour. I made sure I was drinking plenty of water out of my aero bottle as well. The weather was both cloudy and sunny but not cold. After my second loop around the route I started reeling in a lot of athletes. People were really dropping off there pace. After my third loop I was right at the 2 hour mark. I had consumed all my infinite. I focused on drinking water on the last part of the bike ride. I was pretty happy cruising into transition. I felt like I was ready to run.
T2 (time 2:37)
Slow is smooth, smooth is fast. I got my Garmin booting up while I was putting on my running shoes. I took two more Endurolytes before I left transition.
The Run 1:33:50
Started out on the run feeling good and ready. Kept a close eye on my Garmin which is a good thing. I found myself running to hot. I wanted to run the first 3 miles at 8:00 min miles but I found myself running at 7:15 – 7:00 min miles. I kept slowing myself down. I even took Coach Ps advice and walked the aid stations while grabbing some Gatorade. After mile 3 I settled into my goal pace of 7:20. Things went good for the next 10 miles. I grabbed Gatorade often and at mile 6 I grabbed a gel. I didn’t pay attention to what flavor gel it was which was a mistake. I ended up squirting a coffee flavored gel into my mouth and I’m not a coffee drinker! 
I had to grab a quick cup of water and wash the nastiness down. Once I hit mile 10 things began to get hard. I felt myself slowing down. I kept pushing myself to keep the pace but I just couldn’t keep it. I did manage to keep running but my last two miles were around 8:00-8:20 pace. My feet and legs were killing me. When I saw the finish line all that pain went away. I ran through the finish line knowing that I just finished this race without walking. Mission accomplished!
I had to grab a quick cup of water and wash the nastiness down. Once I hit mile 10 things began to get hard. I felt myself slowing down. I kept pushing myself to keep the pace but I just couldn’t keep it. I did manage to keep running but my last two miles were around 8:00-8:20 pace. My feet and legs were killing me. When I saw the finish line all that pain went away. I ran through the finish line knowing that I just finished this race without walking. Mission accomplished! The storm had destroyed the timing clock the night before so it was about a half hour before I got my timing results. Finishing time 5:05:58
Eric Rueppel
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Comments
Eric - Super race, great execution, especially on the bike! A run to be proud of, even with the early pace problems. I like the way you managed the little calf cramp out of the water. Just let a little tincture of time do its thing, and you got right back to it. And I hate the taste (and smell!) of coffee, too; I know just how that must have felt, sucking in a warm coffee GU. Bleech
Next stop: sub 5 hour HIM, 11 hour IM (or sub 11 in FL or AZ)
How did you feel nutrition went - 250kcals on the bike is apparently on the high side for a HIM but if it works for you then all good!!
Eric, huge race with a massive run PR! Great work!
You've been working really hard and are now starting to see the rewards. Congratulations on an awesome race. I believe that run is a PR over your best open half, right? Excellent work!
That's crazy, wonderful good, with--no doubt--more coming your way! Congrats on an amazing race!
PS- mmmmmm, I loves me some Espresso Coffee Bean GU- double caffinated!!!! :-)
Eric
Eric
What a PR!, congrats Eric! How did you do in your age group?
It's so true how it can be stressful to have the family around pre-race, but then there is no one you want to see more post-race!
"stayed in my box even when the girls wave caught up and passed me" that cracked me up..