Syracuse 70.3 Race Report - Mike Joyner
Done! Very emotional finish for me yesterday. The heel nipping of self doubts, and former paradigms of accomplishing something I did as a much younger man came to an end race day at 2:47:08pm. I seized the day! I enjoyed every second of it, whether it was going as planned, and even as much when plans changed.
Goal: finish, look good doing it. Great day 6:20, most likely 6:30-6:40
Day before: 2200 calories, Perogies @5:30pm, 24oz of Roctane before bed. No heavy foods, drank 60 oz during the day, no training, just chilled.
Race day- 3:18am, I’m up and moving. Alarm was set for 3:20am. No clue how my body does that. 3:20am is early even for hunting season. Transition bag was packed night before, double check it again, we’re good to go. Finish my fueling ritual, and we’re down the road. Arrive at Jamesville Beach 4:40am from the south end of Apulia Road, no traffic, no fuss, no delay. Waiting in a long line is not something I am real good at and this suits me well.
A little bit of a walk from parking to the transition area. No problem, we’re early, and enjoyed the early morning walk. A little cool/brisk, but I am more than excited, and warm enough on my own accord. Headed down to body marking, and met fellow blogger Carrie Stevens who said she would be my personal body marker for the race Great to meet folks that you chat with online. The marking area was set up on the way to entering the bike corral, and it was a no brainer. Got into the transition area, and set up for the race. Common throughout the day, everything you had to do or take care of was worry free, and easy. Us old guys trying to focus really appreciate this.
Met up with my fellow Endurance Nation Teammates Doug Johnson and Bob McCallum. Very cool to finally meet them in person. I would eventually see them again way out ahead on the run course. They were like rockets out there. Both were in full EN ninja mode. Doug went sub 5 hours (1st ever 70.3 event), Bob, just over the 5 hour mark. very fast company to keep.
Swim start couldn’t be better! Gorgeous blue sky morning. not too breezy, and very sunny. Perfect day! Before the start of the 50-59 swim wave, I have my mantra repeating in my head: “You have a plan, execute, and repeat. swim smooth, and steady.” The horn blared and off I went. No problems finding room to settle in. The new wet suit was feeling good. No real problems other than the occasional competitor swimming over me or bumping as the faster swimmers from the following waves worked their way passed me. I got kicked in the head once, but a side glance, not hard. No harm, no foul. I felt that I was swimming a little smoother, a little faster, and I would confirm that as I stood up at the swim exit point. Swim :59 min, 9 minutes faster than Open swim week prior on almost the same course (they shifted it do to slight wind). I felt calm despite excitement level, new sleeveless wetsuit was working out well, felt like I was a little faster (sleeveless verses full). Slow yes, but faster, and I’ll take it. Got running down the line while pulling down the suit top, no problem. I spotted Lee and Kim, and had them strip the wet suit off. Told them I was stoked at a better swim time. Off I ran to get the bike.
No problems in transition. 5 minutes, a little slow, but I was ok with it. Long day still lay ahead.
Bike executed as planned. Major work first 11-12 miles, and I stayed in the seat. Not in the sero bars all the way up the hill, but steady and deliberate. I had rehearsed where I could ease on the pedals to bring heart rate down. I did my best to not blow it in this section. I felt ready to go after the long climb, in fact the following steep climb at mile 20 went much better this time. On the bike I carried 40oz of rocktane, and 21 oz of water. Didn't drink much roctane until end of climbing the first 11 miles, ate 1/2 of a powerbar, decided I wasn't hungry. Mile 15 I ditched water, and loaded more water in speedfil. Rest of bike I kept heart rate between 132 and 144 (zone 2, and low zone 3). I ran out of gear on Sweet Road with 39/28 but still kept heart rate no higher than 166 peak on the climb, and hovered around 160-161 on the work part of the hill. I used all the relief spots that the hill offers, and would drop HR down to 148 to 151. Rest of the course I would go between 132 and 144, and I felt great. I wanted to go much faster, but I trusted my numbers. Cadence after the hill work, 86-93 typical. Coasted the down hills, and used all the free speed I could get. No cramping on the bike (worried about calf problem). Calves twinged briefly going Sweet Road, and I eased right off, never a thought after that. I felt really good, and smooth. I just cruised downhills, passing a ton of people. banking effort for the run. Last bike stop, slammed a gu. I loaded maybe 10-12 oz of perform, rest of the bottle- water. I drank about a third of the diluted solution. Biked spilt 3:20, eight minute faster than rehearsal. Felt like I could have yanked another 15-20 minutes if I was a ricky racer. Drank a total of 91-93 oz Temps 71 or so starting out, 78-80 when I finished. The race rehearsals were priceless in knowing what, when, where. Everything along the entire bike course went by in a flash, it felt very fast. Sweet Road went by faster then I remembered it during training. I think a lot of that perception comes not only from race day excitement, but in the fact of being among cyclists all through the course rather than the lonely time trial experience of training. I ran the rear disk, trispoke front wheel, and it was super aero. Lots of free speed with that setup. Bike split- 3:20. I felt really good about execution of the bike plan. I was feeling really good coming into the transition area.
Second transition went fine without issues. 2 minutes, I was ok with it. Slammed another roctane gel, two lava rock (salt) tabs and headed out.
The first few hundred yards, I was pleasantly surprised. I was moving forward and not feeling that bad getting my running legs under me. It was roughly 600-700 yards into it when I ran into problems. Up to that moment, I was happy that I did not feel like I had lead filled legs going from bike to run. Just before reaching first run aid station, my left quad cramped up hard. It was if I crossed an invisible fence and got zapped. Walked the station, picked up water/ice/coke.
At this very point in the race I have critical choices to make. The following is what I had going on in my endorphin soaked head: “Ok, I am well trained, a boat load of lessons from Endurance Nation to draw from, think it through.” That kept me calm and comforted for the entire run, that plus the statement I made the day before: “I plan to enjoy the day to the fullest.” For the stubborn side of my brain: “Seize the day” would satisfy any other negative thoughts.
I continued to walk another 100 yards and run down the first hill. It was getting hot, 81 degrees I am told, and I decided on trying a 9:45-10 min pace. I originally planned on 9:15 after the first mile. My quad settled down, and for a little while I thought I had straighten out my problem. Used the porta-pottie at the 2nd aid station. All good, fluids are good, yeah! Picked up water/ice/coke/iced sponges (love those.) On the way to mile three, may left hamstring locks up. Right side is now twinging. I massage a little, walk to corner that turns uphill to turnaround. At the corner, resume running. Third of a mile, my left quad locks up. I stop, and massage with stretches. I walk to turnaround and next aid station, continuing to grab water/ice/coke. Run the downhill at 10:15 pace. Calves start to twinge, I slow down to 11:30 pace. Bottom of the hill, both quads start up again. I walk to next aid station, same routine- water/ice/coke/orange slices/ice sponges. Slammed a GU gel @ mile 5. Run the flat up to the hill just before the park. Walk to top, and resume running to aid station @ mile 6, water/ice/coke. Run to second loop, stop at shower tent for 30 seconds. It felt wonderful. Asked the volunteer if I could just camp there, and I made myself laugh. Saw Lee there, happy thoughts, make it happen. Good pick me up. Think about 15 great years together. The love of a good woman is so inspiring. I’m back running to start the 2nd loop.
It was tempting in so many ways to say the hell with it, and walk off the course. “Seize the day” was my redeeming thought for the day. As I describe my battle, I fail to mention that I was in good spirits. I was truly enjoying my race experience despite the setback. The volunteers were wonderful, saying hi, thanks, and joking with them, even when I was reduced to walking to work off the cramping. I met a bunch of triathletes from New Jersey while out on the run course. Spent some time with a few of them. I enjoyed that a great deal. Misery sure does love company Post race on the way home I discussed this with Lee, about wanting to bail on the first loop. She flat out told me, no way, not happening. Would not let you do that. She knows me, and she had my back. I do count my blessings.
2nd loop out, I made it to the next aid station again, water/ice/coke/orange slices. Walked a quarter mile, ran the down hill again. My slow pace was now slower than first trip out. Both hamstrings would tighten up on and off again. I did manage to satisfy whatever was cramping up my quads. Most of the second loop was the same as far as fluid intake. Biggest change during the repeat loop- I hooked up with fellow triathlete Peter Jennings from New Jersey. He was having similiar issues and we decided to walk the hills, run the downhills and flats at a pace where nothing ached or cramped up.
On a side note, it did bother me a little to walk a hill, as I happen to like them. I live and train in a hilly area. I had no indications of any trouble during race rehearsal, and it was reaching mid-high eighties on the run when I did that. I ran those very same hills during rehearsal.
We enjoyed great conversation, and the last 5 miles just went by. I still had gas in the tank, but could not get the muscles to loosen up. Calves that I worried so much about twinged a few times, but never became a problem. A few times I tried to up the pace and I would get immediate feedback of tighthening and twinges of different parts of both legs. I problem solved as much as I could, and I felt empowered that I knew I was doing what I could to salvage the remainder of the race. After meeting up with Peter I was happy to resolve the dilemma to just enjoy the ride, and not do any further damage.
We ran most of the last mile in, and did our best to look good for the pictures. We all know that is most important. In fact during the semi epic loop back to the finish, that is what I said to most of the people we chatted with. I made simple fun of the moments.
Crossing the finish line was so emotional. So important personally. Crossing the finish at 7:37:08 was a full hour longer than what I had anticipated. But other than being able to say I ran a faster time, I really don’t believe I would have enjoyed or savored the day any more. I would likely to have missed out on the final miles spent running along side with Peter. Lee and Kim were at the finish line waiting on me, and I was so glad to see them. I looked for them all the way along the finish lane.
The ice cold chocolate milk after the finish was so, so good. I went by the food tent, I wanted what they had, but could not eat. It would be a few hours before I did. Funny how a big day in the sun will do that to you. Lee and I stopped back up to the CNY Tri Club tent, and I got a wonderful massage. A big thank you for arraigning that on race day. The massage tent at the finish was busy, and would have to wait. We headed home after that. The nice walk in seemed like a distance event walking back.
Stopped into Poole’s diner at the end of our road, and had a soft ice cream cone. You could say I inhaled it. Slept on the couch, and had a plate of perogies a few hours later!
Day later, I celebrated with a chicken wing pizza, a mug of Arrogant Bastard Ale ( a favorite), followed by a salute of American Honey (Wild Turkey whiskey) at my favorite spot- Harry Tony’s.
This journey will transform into another. More weight to lose, more events to race, problems to solve and correct. Next year to bring bigger goals and challenges.
I obviously need to straighten out what went wrong, and any help would be beyond appreciated.
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