White Lake Half May 7th
White Lake 2011 Race Report-Dave Campbell
This is my 3rd time racing this Event. Previous years 2009 and 2010, I went into the race with running related injuries and could not push the run. This year was similar as I injured a Hamstring in March during the OS that disrupted run training leading up to the race. This would be my 15th 1/2IM start. This was to be a “C” race/long training day as part of IMLP prep. As I have done in the past, I rented a house that sleeps 17 and opened up invitations to Endurance Nation racers and local friends. From Endurance Nation we had Scott and Michelle Davis, and John Peterson. Scott brought along his training buddy Rusty and his wife Lynette. In total we had 12 in the house Friday evening with 4 of us racing the ½ the next morning. Kate and Sonia prepared a great dinner and we had a blast making new friends and discussing race day strategies.
The day starts early at 2:30 as I awoke and had my usual first breakfast, 2 Boost nutrition drinks. Went back to bed, but the drinks really didn’t set well and I didn’t sleep much after that. Up and eating oatmeal at 5:00. Off to the start at 6:00. We had rain the evening before and during the night and the temps had dropped a lot. There was a thick fog covering the lake. Set up transition, headed to the Team EN picture location at the pavilion to meet up with the rest of the team. There we had Jennifer, Dusty, Logan, Jody, Dave, Scott, John, and Rob. We took several pics and had some fun with the EN gangsta thing.
The Swim: What a fiasco!! The fog caused legitimate safety concerns as it was so thick you couldn’t see the course bouys. The RD postponed the planned start(7:00) until 8:00. At 7:45, he announced the swim was cancelled and we would proceed to a Time Trial start Duathlon. We were all sent to transition to dump our swim stuff. While there, we got the bright idea to put on all our bike gear and running shoes for the 100 yard run from swim exit to transition. Just as we all got dressed that way, they announced we could not do that and we must start just as we would have exited the water. We removed our bike stuff and headed to the start. Then they announced we could wear whatever we wanted, so we ran back and got dressed again. Headed back to the start a 3rd time. It’s now 8:00, and the fog has cleared. The race director comes on the mic and says “who wants to do the swim?” A unanimous yes is roared by all. Then he decides to check to see if the safety patrol was still around. They were GONE! So, we proceeded with the start. We lined up in waves and took off across the start mat 1 at a time. I actually think the swim would have been easier.
T1 Fast because we had most of our stuff already on. Somewhat crowded and chaotic.
The Bike: In the 3 years I’ve done this race, by far the most favorable weather. A very slight tailwind going out, a slight headwind coming back in. They say the course is smooth, but the Coastal roads of NC are notorious for expansion joints and cracks about every 15 feet that just rattle your teeth. Since we didn’t swim, I decided to roll the dice a bit on the bike and took it out a touch hotter than I would have otherwise. After all, its race #15 and a training day anyway. Not a big gamble. Here are the stats broken down into 14 mile segments(25%)
Segment IF TSS NP AP Speed Cad Hr
1 .81 41.5 190 188 21.9 86 147
2 .80 39.2 188 185 22.6 87 149
3 .74 38.5 174 170 20.1 88 145
4 .74 38 175 169 20.0 89 146
Total .77 158 182 177 21.2 87 146
VI for the 56 was 1.02 PwHr was 6.45
Quadrant analysis Q1=2.5%, Q2=4.7%, Q3=17.7%, Q4=75%
The decision to take it out hot was rethought at the midway point and I decided to dial it back on the second half. Even so, I had a PR bike split and had the 5th fastest in my AG of 25 riders. There was some pace lining going on during the headwind section coming back in and I didn’t want any part of it, so that messed with my VI during the final section as I had to work to get around them, then they would come by, all 12 of them, and I’d have to rest to let them clear and re-pass. I finally just dropped the hammer for a bit to get clear of them. I ended up seening most of them on the podium later in the day. I saw Dusty in the final 3 miles of the ride and eased by him.
T2- Was smooth and comfortable
The Run: As I started the run, I looked up the road and there was Dusty, 100 yards ahead of me. He must have smoked T2!! I caught up to him and congratulated him on that. Plan was to run MP+30” first 3 miles, 6 miles @ MP, then suck it up and finish with whatever I had. This run course should be easy enough, its very flat, but almost all in direct sun. I have never had a good run here due to injuries and the normal sweltering heat. Today was cool, highs in the low 80’s. I ran the first 3 miles at 9:30 pace versus the 9:00 plan. Just wasn’t feeling it. I held that pace through mile 10. I only walked the aid stations. Mile 11, quad cramps started slowing me down. By the last mile I was jogging 5 cones on the road and walking 1 just to keep moving. I had a competitor closing in on me that I had never beat, so the mental game was on, the body was not cooperating. The last mile was a struggle. I should have ran sub 2, but ended up with a 2:14. Along the way, I saw the rest of team EN and they all looked very solid out there. Last fall in Augusta, I ran a 1:57, so work to do here.
All in all, I Pr’d the course. Year to year comparisons are
2009 2010 2011
Swim 39:27 37:51 Cancelled
T1 2:08 2:23 1:29
Bike 2:46:00 2:51:00 2:38:36
T2 3:18 4:06 1:55
Run 2:37:00 2:42:00 2:14:00
Total 6:08:00 6:18:00 4:56
Place 24/53 16/24 13/25
In 2009-Shin splints on the run, just finished OS bike hack
In 2010-Achilles injury and wicked hot temps, not in very good spring shape.
Of the 14 ½ IM swims in a lake w/wetsuit, my swim is very consistent at 36 min. I did an OW race rehearsal swim last week in 36, so I’m guessing I could have done that. If so, it would have been a 5:32, which is a PR for a lake swim. Been 5:14 and 5:28 at Augusta in a down river swim.
So, end of the day-Happy with the result. Dissapointed in the slowing down towards the end of the run, but I gambled and paid!! Due to the cooler weather I think I underhydrated on the bike a little. I realized this about half way through the bike and tried to “catch up” during the remainder of the race and started heavy electrolyte (Lava Salts). Cramping was a very common scene at the finish line!
Team EN rocked the day. I don’t know all the details, but discussion around the finish line was that all had a great day and met or exceeded their personal goals. It was so great to see other team mates in the kits. Saw some an EN alum out there still wearing the blue kit, and an un-identified racer flashed the Gangsta sign as he passed. It happened quickly and I didn’t get a chance to speak to him, but was a lift all the same. We kicked off the Team EN deal at the half’s with this race and it was a ton of fun being Race Captain and organizing it all!! Thanks goes out to John Stark for all his support!
Most of Team EN left after the ½. I stayed around to support my girlfriend Kate who would be doing her first triathlon on Sunday. We had 5 leave the house Saturday afternoon and 6 moved in for the sprint. On Sunday, 10 from the house toed the starting line. 5 ended up on the podium. This was a mixture of a past Kona racer winning her Masters Open division, a couple AG 1st place finishes, a 2nd and a 3rd. Kate finished up 5th out of 13 in her first race. So, lots to celebrate on Sunday. Da Haus delivered this weekend!
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