70.3 Muskoka

Race Take away.. I think I learned what full iron pace is.... unfortunately found out while racing a half iron.  I am completely OK with this result. I saw improvement mentally and met my goals except for the run, which was justified.

2013

Total time- 6:16:09
Swim- 45:08
T1-6:08
Bike-3:29:29
T2-1:47
Run-1:53:19

2015
Total Time- 6:17:33
Swim-42:51
T1-4:48
Bike-3:23
T2-1:59
Run-2:04:12

Swim
For once did not dread getting in the water, had a good time chatting waiting and was looking forward to the swim. Water was an amazing temperature, prefect for swimming. Did really well not to stop and remained completely focused until I took I huge bonk to the head. Immediately started coughing and sputtering. Girl beside me knew what she did and kept on saying sorry, I waved her on while sputtering and then got wacked again! Could see life guards watching so before I fully recovered kept on going. Spent the next 15or so minutes debating to myself about when I could look at my watch for the swim time. Then turned at the buoy to the finish and felt like I was swimming against the current. Just could not speed up and slowly made my way in, only to find that during the bonk my watch must have stopped. Had left shoes on the golf green cause the last time I did this was torture running up the paved hill on pavement. Into T1 and out in reasonable time.

Bike
Reset my watch for time and just kept very controlled until I was off the stick. Spun up the hills and pushed the downhill's/ flats. Felt a rub around the turn onto 35 and checked my rear tire, nope it was fine so kept on going, but I was sure it was there. After the aid station in Dorset I stopped and checked the rear again, then it dawned on me... Front. Yep there was a rub. Loosen off my brake- the one bike adjustment I actually know how to make and things got considerably easier.  Stayed really positive and upbeat and had a ton of energy. Every time I have done this course it becomes easier. Was flying by the end. However, I may have sandbagged it a bit. One fellow commented on my chatting with an acquaintance about how nice it was we were out on a Sunday ride, and another friend had to tell me to leave her. Also my hydration system needs to become a system and not just a lifting of bottle from the frame cause that takes way to much time as I have been pointed out several times. Managed to drink three bottles, healthy type granola bar top of every hour. Gel at 20/ 40min. Salt tab at 15/45min. Wished I could have check list reminding me if I had taken something cause I question myself often if I did or not.

Run
And this is where seemingly things fell apart, but that was far from the truth. Coming into this race I was confident I could run really well. Then the weather report happened. It was hot, and it was the heat of the day and really the race has that long section along HWY 60 and I am fickle, I hate it. Thus I made the best of it. Along the first section I made friends with Paul and at the turn around Bob. We chatted the entire way back. As in easy but steady running. I have never sprinted the finishing shoot cause I usually empty the tank, this time it was 3/4 full at the finish line. I think I would have run faster but  American Bob was giving me splits in miles due to my non finding saltitiles Garmin. I basically made the decision to have fun on the run. It was not fast, far from it, but I hade a good time. Water and ice every aid station- lost time walking through these. Salt every 30min, gels every 30min.

Tuesday post remain fatigued and some minor soreness in the legs and even though I am disappointed  about the time, I feel it was a success and good training and really nothing I could have done differently. Did not give it my all and I am ok with that.