Phil Kriss's Ironman Arizona Race Report

My Arizona Ironman Race Report
By Phillip Kriss # 1720
Training for this event started as an idea my son and new personal hero Terry had while watching the ironman on TV in December 2007. “You can do that Dad, can’t ya? You can swim that far, and you ride your bike like that all the time. And I know you can run” After a brief family discussion and consultation with my tri geek friends (Chris Blair) I signed up.

Along the way I had to learn new skills like swimming. I started at the Auburn YMCA and at first could swim half a mile in 16 minutes.

I was already running marathons and riding my bike, so those I thought were OK. All I needed to add in were the transitions.

3 Olympic and one half ironman later I found out I was doing quite well!

A month before race day I had the opportunity to take an underwater video lesson from Patty Swedberg at Raise the Bar. Huge help. My swim times immediately improved from 2 min/100 yards to 1:40 with much less effort.

My generous pal Chris Blair lent me his aero helmet and Zipp race wheels (more on that later)

I shipped my bike via Tri-Bike transport, got on the plane and flew to Phoenix where the weather conditions were perfect for a race.


The Swim
I was scared to death. My heart rate was very high. I remembered the Portland Marathon I had ran when my heart rate was high at the start line, and I was road kill by mile 20. That was not a good thought. The swim was 1.2 miles upstream in 62 degree water. Plus, the race started at 7AM, so the sun was not up yet and it was dark. There was a mass start after treading water for 10 minutes, I was on my way. The kicking, thrashing and throwing elbows was less than I expected. Before the turn around, the sun came up and it was easy to swim straight because it was right into the sunrise. That was cool! Before I knew it I was half way done and not even tired, so I decided to pick up the pace. I did on the way back and passed up several people, many of which were not eager to give up their position. I got out of the water in 1:13, 7 minutes faster than expected! I was a happy man!

T1. Chaos. Well organized, but too many people in too small of a place. But in and out in reasonable time

The Bike:
FUN. I passed hundreds and was wondering where all these people came from considering my swim was not bad. The ride went out through town and it was mostly flat until a road called the “Bee Line”. In my opinion an appropriate name because the wind blown sand hurts your face. The last 7 or 10 miles was up a grade against the wind. I attempted to keep my heart rate around 135-140 which I did all day, but I cheated going up the hill because I could pass so many people. Going downhill with a tail wind with Blair’s Zipps was an experience to die for. The sound of those carbon wheels really turned me on. Occasionally I would pedal out at over 40 MPH. Back into town with cheering crowds. I thought to myself “Thank you. Thank you very much” as Elvis would have said it. My new glasses made me feel like Elvis too!

Then things began to vary from my established plan. My right foot went numb. Loosened my shoe and fixed that. Had to stop and pee and pee and pee. Good to hydrate well, but that was ridiculous. Then passing a whole group of people on my way up the Bee line, I heard a POW Hiss hiss hiss. I said to the people I was passing “Somebody’s day is gonna suck” That turned out to be me. I was fortunate to have just passed an aid stating on the other side of the road, so I ran back and made them help. The called the roadside tech people, who fortunately knew how to change a tubular tire. I do not. I didn’t have the tools or glue. They did it for me and had me on the road again in 28 minutes as near as I can tell. They warned me ride slow because the tire was not glued on, but I told them I didn’t know how to ride slow and this was a race. We comprised in that I would ride slow around corners. That brings me to rule # 1

Rule #1 Never try out new stuff on race day.

Coming down the Bee line attempting to make up some time made me feel like one of the characters in the movie “Blues Brothers”. I had my sunglasses on, a half a tank of Gatorade and 50 miles to go. I thought of my tire barely holding on as I was riding over 40 MPH thinking “Oh blessed mother of mass acceleration, don’t fail me now”

If it weren’t for the flat I would have been very near the top in my age on the bike segment.

Bike time 5:37.

Even with the flat my total time after T2 was 7 hours and was exactly where I wanted to be. A 4 hour marathon would get me to my goal time of 11 hours

The Run
I started off doing great. Review of my splits revealed I was running an 8:40 pace for the first 1/3. The second lap I started to hurt. My legs were giving out and I was getting very hot. My mouth tasted like I put the Arizona sand in it. I had a burning feeling in my arm pits knowing I was starting to chaff and get rubbed raw. I was developing a blister on my big toe due to my new socks being slightly thicker than my old worn out socks. (See rule #1) The second lap was painful I now realize because I did not work my nutrition plan good enough. I did not take in enough stuff. I also developed a bad attitude and started walking. Unfortunately walking did not alleviate the cramps. I think now my error on the run was not not taking in enough nutrition, but a poor attitude caused by looking at the scale of the race thinking I had 16 more miles to run and based on my current condition I was not going to make it, so why try. I was hurting and mental distress. Then the words of my pal Chris ran in. “Run from one aid station to the next and drink the Coke”. I took care of my blisters and chaffing. At each remaining aid station I ate and drank everything they had. One water. One Gatorade. One gel. One coke. A few grapes or a bite of a banana. A few ice chips on the way out and I was on my way again. I had also realized I looked really bad between the salt of the sweat all over me mixed up with the sunscreen. I grabbed a few sponges and cleaned myself up a bit and thought time to get this thing done. When I left the last trash can at the exit of the aid stations, I once again began running with a personal resolve to not walk again until the next aid station chanting internally to myself the Marathon Maniac war cry, “you can do it, you can do it”. I began running much better! Reviewing my splits, my pace picked up from over 12 minute miles in the middle third to around 10 the last third. At mile 23, I could see the end and hear the announcements coming from the other side of the river “Congratulations Joe Blow, YOU ARE AN IRONMAN!” At that point nothing was going to stop me and I picked up the pace considerably. I ended up passing people in the last 3 miles, and that was blast!

Run time 4:37

Total time: 11:37 84th of 291 in age, 281 place out of 2199 finishers.

There are no words to describe running the last few miles with the cheering fanatical crowds encouraging you by name. Talk about feeling special! Then down the chute to the finish line. I was happy it was over. I was thrilled I had made it! I was glad I was there. It was De Ja Vue. I had done it! I am and ironman and nobody can take that away from me!

Lessons Learned
A race (or our lives) is not about the whole scale of things or maybe even the outcome. That can be overwhelming and so powerfully negative it can stop me in my tracks. We don’t know for sure what is going to happen to us along the way or how it is going to turn out. Sometimes you just have to shut up your mind and get over it. One aid station at a time. One challenge at a time. One problem at a time. Take care of yourself and give you what you need to get through the moment. Ask others for help. Many are supportive and want to. To not do so would rob them of their joy. Don’t let anything rob you of your joy. Circumstances may be unavoidable and we can’t change them, but we can change the way we think and therefore the outcome. Yes the event (and life) is hard. Did I think it would be easy? No, I did not. If it were easy many would be doing it. Plus they would have to change the name from Ironman to Marshmallow man.

Final Thoughts
I am blessed by God himself to have the ability and privilege to do what I did that day and in my life. Would I recommend it to others? You bet!

Special Thanks To
God: For the desire and ability to do this
My Wife Tina: For putting up with a mentally and physically absent lunatic who spent a considerable portion of the Kriss family treasury on toys and race fees.
My Kids: Who encouraged me and traveled with me hundreds and in some cases thousands of miles just to see me at the start and finish of a race. They got up early, stayed late, and stood out in the rain, cold, snow and dark just to watch. They put up with me when I was tired and grumpy. Not bad for teenagers.
Chris Blair: He generously lent me his wheels and aero helmet. He was a great resource of advise. He also got me back into running after I had quit. I have a new respect for this ironman who can do it in 9:21. “We are running a 22 miler Sunday AM at 4:30 and you are coming. Be there” He raises the bar on what it takes to excel.
My Sister Linda: When I needed a shoulder to cry on she was there. She always has the right words.
My Mom: She taught me at a young age I had what it takes to go long.
My Dad: He used to call me “The Man of Steel…Spring Steel that is”
Patty Swedberg: For her swim coaching, words of advise especially at the last minute when it counted the most. If you are reading this and want to do a triathlon, join raise the bar and listen to her. She knows her stuff.
Mary Hanna: Signed my up for the Marathon Maniacs..a turning point in my life.
Cliff Richards and Mel Preedy: They are there most every Wednesday running when I don’t want to. If Mel can keep going, so can I.
Sam McComb: I thought I could ride, but he taught me how to do it much better. And he had a major role in getting me back on my road bike after a 10 year absence. I thought of him several times when I hurt on the run. After he rides up Lakeland hills hill, he often says “this never gets any easier”. He didn’t say that to me, but I heard it loud and clear.
Bob Kaye: Encouraged me to ride a little faster when tired. And if you want to learn how to correctly ride in a pace line, ride with Bob. He will get you straightened our real quick. Both him and Sam are old guys who know how to do it. It can be intimidating to get dropped by guys 30 years older than you.
The gang in the Ring of Fire: Lots of encouragement in my personal life. Many texts and e-mails and phone calls.

Interesting Math Facts
There are over 6.6 billion people in the world, and 19 Ironmen triathlons, totaling 80 registered participants (not finishers). That makes me one of 12121 people internationally.

Figuring 16 ounces of fluid on each of the 11 aid stations on the bike, and 23 on the aid stations (I was naughty when I thought I was invincible in the beginning of the 2nd lap), I took in 544 ounces of fluid or 4.5 gallons of stuff. 24 hours after the race, not at the very end, I weighed 5.5 pounds less (or .66 gallons), I must have drank over 4.91 gallons of stuff.

My heart rate while up and around is 50. My average heart rate for the day was 134, meaning my heart beat 92460 beats in 11:37. Normally it would have beat 34500. That means I used up 2.68 days worth of heartbeats in one 11.5 hour event!. Let’s assume your heart is like your skin. If you are in the sun more than you should and you get burned and peel, you will likely have premature aging of your skin if not a good case of skin cancer. Is your heart any different? Did I shorten my life by 2.68 days? Hopefully not since up and about heart rate is 50, the average is 72. Even though I used up 2.68 days of heart beats, since my heart rate is low and theirs is high, I should still live longer. Not counting cholesterol and stuff. But, since I swallowed a lot of Gatorade (sugar) who knows what actually happened to my liver, pancreas and kidneys.

Karen Nolting's Clearwater Race Report

What I Did for my Winter Vacation

Or

70.3 Ironman World Championships

Kathy and Michelle have already covered a lot of the race. So, I won’t bore you too long with race details.

I had grown a little tired of training and just wanted to be able to enjoy the event in its entirety. And I did!

The Gulf of Mexico was warm but not so warm we were uncomfortable in our wetsuits. Just a few swells out toward the half- mile mark and then all was good. I improved my swim time by two minutes. Please don’t tell me the swim was short…. I will take any improvement in the swim I can get.

I loved the bike! It was nearly all flat and fast with so many cones and volunteers and police officers there is no way anybody could get lost. I tried to thank every one of them. I improved my time by 14 minutes and pedaled an average of 21.5 mph. J

The run was hard for me. Not as much because of the heat (although it was hot) but because of a foot problem I am now determined to solve. Thank goodness for those ice cold sponges and cheering crowds. I think my pace was nine-minute miles, which is pretty slow for me-oh well. My finish time was 5hours 14minutes. An improvement of fourteen minutes.

I would highly recommend this race. Although it is a long time to train the rewards are many. First, the event volunteers, staff and the citizens of Clearwater, treat you as a celebrity. It is only the third year for the race but the people of Clearwater have completely embraced it and the athletes. Everywhere we went we were treated with admiration and friendship. Even when it was evident drivers had sat in traffic for long periods no one honked at us or showed any impatience. Secondly, is weather. The temps averaged around 78 degrees, gentle breezes, sun and warm Gulf ocean water. Third, is the scenery. Out our hotel window was night after night of beautiful sunsets, porpoises, storks, and pelicans and of course boats. Boats of fishermen, para-sailors, pirate boats, speedboats, police boats and yachts. The beautiful white sandy beaches were littered with shells and grassy dunes. And the city is wonderfully landscaped with flowering bushes, palm trees, and architecturally attractively sidewalks and walls that separated the beaches from the inland. There were showers for the beachcombers and swimmers to use every block. What’s not to like? It was such a treat for northwesterners in November. Fourth, it is the most well organized event I think I have ever attended (sorry Toby). You are treated like a pro. We had our own personal tour guides for the transition area, wet suit strippers, bike catchers and people to help us change and re-bag our items in the changing tent and a free massage after the race. Pretty cool for age grouper participants. There was a welcome dinner with a flag procession that represented all fifty-one of the participating countries. I felt like I was in the Olympics and got all choked up. On the last night after the awards ceremony they closed the race with a pretty darn good fireworks show-wow!

We had great support from Patty (via phone and email), Uncle Al (Kathy’s Uncle) and his friends Mona and Mike. And of course, we had our Sherpa (Michelle’s husband Will). He was our chauffeur, Sherpa, photographer and cheerleader. We took a picture of him holding my bike and all our transition bags! What a guy.

A fellow athlete made this statement, which sums it all up. “Chances are most of us won’t ever get to Kona. So, this is the next best thing”. I agree and hope to cheer on several of RTB’s athletes at the 70.3 Ironman World Championships at Clearwater in 2009!

Michelle's 70.3 Race Report

Michelle’s 70.3 Worlds Race Report (second writing because I was too brain dead to save the first one and the computer died just before finish line)

I “thought” I was going into this event with the attitude that I would just “enjoy myself and be happy to even be here.” Wed. morning the girls and I went out for a short run before going to the bike shop and picking up our bikes. I had to have a flat fixed before I even left the shop. Glad it blew standing in the store instead of half way to the hotel. That afternoon we went for our first ocean swim. It was a bit windy and waves were bigger than we would have liked. But I was actually looking forward to learning something new. I had swam in Lake W. several time when it was pretty choppy so I wasn’t super nervous. It was actually easier than I expected since the swells were big and took you with them instead of bouncing across the smaller ones. Thank you all for the tips you sent, sighting on top of the waves, long slow strokes, water to rinse the salt out of our mouths, they were all helpful. The salt taste could have been quite a shock, had we not been warned. I quickly had to learn to swim with my mouth shut or risk vomiting when the water hit the back of my throat. We survived and actually went back for more first thing Thursday morning. This time the water was great. Nice and calm. We had decided to attend the swim clinic. I thought we would get all sorts of great tips for rough conditions but it was really more of what we have heard several times. So when he told us to make sure we keep our head down, I didn’t think much of it. I knew I didn’t have perfect position but thought it was ok. We headed out to swim about half the course and by 5 minutes in I had a kink in my neck from it being so high in the water. It didn’t occur to me that buoyancy was an issue for that, duh. It only got worse through out the day. After our swim we went out on our bike for about an hour. The sun felt so good on my back. I am not looking forward to our wet season. Friday morning the kink was still there, so after our prerace meeting, I went for a massage. It wasn’t completely gone but it was better.

Race Day- I woke up feeling good. Not nervous or over confident. Just looking forward to the race and enjoying it. With everything set in transition we headed down to the water. I thought Thursday was great but this was perfect. I almost couldn’t wait to get in the water. I started an hour and ten minutes after the pros, so I would have to wait. The “reality” that this is a big deal finally hit me when two helicopters hovered overhead for the race start. It was an amazing scene but thankfully it didn’t freak me out. I was still here to enjoy it all. Pro men off, pro women off, then it was Karen’s turn. It was really neat to be able to stand right there in the water and watch it all. With Karen in the water it was time for Kathy to leave and warm up. After Kathy was off, I warmed up and headed for my coral. Feeling good, I knew if I could stay calm for the first couple hundred yards, I would be fine. The swim was amazing. I started towards the left, found a hole and away I went. I didn’t really know how I was doing but it felt really good. Only a couple of swells on the way out and a few on the way in. No problem. Through the showers, wet suit stripped and on to T1. I was a little nervous about the “clean” transition area but I had gone over it in my head several times and felt pretty good with it. I grabbed my bike bag and headed for the tent. The volunteers were great. I dumped my bag and the gal opened my water for me while I put my shoes on. She grabbed my race belt and put it on me while I took a drink and told me to leave my wetsuit and she would take care of it. I grabbed my helmet and glasses and off I went. I didn’t realize just how well my swim went until I got to my bike and the rack was still really full. But that was short lived as about 10 gals passed me on the bike before mile 7. But still just enjoying myself and happy to be here. At mile 7.9 to be exact, I got a flat tire. My first flat in any race. No big deal, as I was still in that, “I’m just going to enjoy this” mindset. The flat was probably a good thing as my hamstrings were not real happy but afterwards they didn’t bother me again. So, off the bike to fix the flat. I didn’t rush as I didn’t want to fumble and drop things. It went as well as I could have imagined. No problem getting the tire off and on. When I had the wheel back on the bike, I decided that it needed more air. So I fixed that and I was on my way with a few “good jobs” from some spectators. So on my way, thinking, I’m getting passed a lot but my average was a little above the 20 mph I had wanted, so I’m ok. Then I realized I had not checked the tire for whatever gave me that flat. Said a quick prayer that it would be ok and left it at that. Enjoying the temp. when I looked over to see a motorcycle on the left of the lane. The guy on the back asked if I would come over and talk to them. I thought it was an official and that I was in trouble for something. I couldn’t imagine what it was for. There were a few people in front of me but I was in no way drafting. Then he asked me a question and I realized it was the media. I was relieved and talked to them for a bit. Then was on my way again. As I was looking at the hill in the distance I saw someone on the course on what looked like a mountain bike. I thought “how do you get here on a mountain bike?” Then I realized that it was Dick and Rick Hoyt. Feeling inspired at how hard Dick was working to get up that hill, I just told them they were great and kept going. Almost in tears, I told myself to pull it together and get going. At about mile 40 a slight wind kicked up. Not really a big deal but I felt myself slow down. Then I thought of Brian and Nancy (at Kona) and realized this was nothing. I also realized that I don’t feel the need to do an Ironman because on the far out chance that I may qualify for Kona, I would feel obligated to go and I don’t think I really want to do that. I’ll decide that one later. So as I come to the end of the bike and having watched my average drop while not really feeling overworked or any good reason for it I am beginning to feel a bit disappointed. Which is where the first sentence of the report comes from. I guess I just know I could have done better and it bothers me. So into T2, I get off my bike and hand it to another wonderful volunteer to rack for me. I feel so free, running in bare feet, no bike to worry about anymore, the air is warm. I look for my run bag and do not see it, then, right before my eyes it appears in the hands of another volunteer. Did I run by it and she realized and grabbed it for me or did she know I was coming and have it ready. I’m really not sure but it worked. So off I was to the tent again. I dump my bag and as I put on my socks and shoes, I here the word sunscreen on the other side of the tent. I holler “yes please” and magically someone is applying sunscreen to my shoulders. I feel so pampered. (How ironic that I chose to read The Red Tent for my travel book) She hands me my water bottle and gently pushes me towards the door. I take a minute to walk towards the run start as I drink my water. A little hesitant to leave this transition area where my wish is there command. Where they do what needs done with out being asked. Then I hear a spectator cheer me on and I realize I am alone and they will not run for me, so run I must. On goes my visor and I am off for the run. I see my support crew. Will, Uncle Al and friends. I tell them of my flat and down the road I go. I see Kathy on her way in as I go out. I holler and wave. My legs transition well and I realize that the perfect temp. on the bike may not be perfect for the run. So when I see sponges at the aid station, I decide to make them a part of my uniform for the remainder of the race. Up the causeway I go for the first of four times. I am determined not to walk at least the first two times. Down I go, hoping to get some momentum going to the pace I hope to hold. I am about 15 seconds behind the pace I want. Then I see an amputee sitting on the curb drying his leg and I am back to being “just happy to be here”. So on I go, not really able to get to the pace I want but well under my worse case goal. As I get close to the end of my first loop, Will says that Karen is only about 100 yards in front of me. For a couple of seconds I think I will pick it up and catch her so I can give her a “you go girl” shout before she finishes. Then I think, that’s not going to happen so I slow down again. Around the turn I go to loop two and feel confident that I will make it. Not that I was concerned but you just never know. My last trip over the causeway, I hardly look up to see how far it is to the top, it doesn’t matter, I will not walk. Then I see Rick (our names are on our numbers) in a wheel chair, working hard. I tell him he’s doing great and on I go. It’s not far now, just under two miles as I head down the other side, I am in my own world enjoying the view when I hear an “on your left” here comes Rick. Had I not seen how hard he was working on the way up I may think “no fair” but I just think how great it is that he is out here at all. As I head in the last hundred yards my girls are waiting to cheer me in. Then there is Will on the other side. Sooo glad to be done. Not the time I had hoped for but still better than my qualifying time, so can I really complain.

Yes, I have complained, feeling like I didn’t take full advantage of the opportunity. I’m not really sure what happened on the bike but in the end it doesn’t really matter. I love this sport and have to remind myself that being able to participate in it is what really matters.

70.3 World’s Half Ironman Race Report: Kathy Morrisson

This report should actually start on Sunday, July 5 when I participated in my first Half Ironman at Lake Stevens. At Lake Stevens, I finished fourth in my age division which earned me a slot to the 70.3 Ironman World Championship in Clearwater, Florida. By paying my race fee on the spot at Lake Stevens with Karen Nolting and Michelle Fjetland, I accepted that slot.

So fast forward to November 4 when Karen, Michelle, Michelle’s husband Will and I left Seattle for Clearwater, Florida. We spent the next few days trying out ocean swimming, getting our bikes, doing some easy training, organizing our tri stuff and sightseeing.

Race day was Saturday, November 8. We got up early and walked to the race venue. We had already racked our bikes and put our race bags onto the hooks the day before. The only thing we could do on race morning was to go to our bike to check tires and to add fluids and nutrition. Nothing could be on the ground at our bikes everything was in race bags hanging in a second transition area.

I went to my bike and asked one of the bike technicians to fill up my tires. He had trouble with the extender so referred me to the bike tech tent. The bike tent technician had no problem with the extender BUT did break the valve screw off the second tire but said it would not be a big deal. But as soon as he took the pump off, the tube deflated, so he changed my tire. So with that all fixed, I re-racked my bike and left transition.

As I was leaving transitition, I ran into my Uncle Al who had come from Seattle to watch me. He has friends that come to the Clearwater area in the winter and they invited him down to visit and watch the race. One of his friends, Mona had done the race the year before and was great to talk to prior to the event. Uncle Al has always been a big support person through out my life so it was great to have him there.

Karen was the first of us to start, so after meeting up she took off for her start. Michelle and I went down to the water with our support crew and watched the pro men and women start. Then we watched Karen’s group start and then I warmed up in the water.

Before I knew it, it was time for me to get in my swim corral. My corral slowly moved up through a series of corrals until we were at the start line. We had a few seconds to walk to the water and get wet again then we went back onto the beach for the start. Besides the count down by the announcer, a loud cannon goes off at the start of each swim wave. I decided to start on the outside as I do not like to be hit or get into a big group.

So off went the cannon and I was running into the water as far as I could until it was deep enough to swim. It was a very polite crowd and I settled right into my stroke. After all my concern about swimming in the ocean and in a large group, I have to say the swim went off without any problems. There were a few rollers in the middle of the course, going out and coming in but they were fairly easy to deal with. Coming out of the water was a big relief after so much worry. I then ran up the beach through the shower. I was thrown onto my back and two girls grabbed my ankles and pulled off my wetsuit. Someone else grabbed me by hand and pulled me up, handed me my wetsuit and I was off to get my blue bike bag.

I grabbed my blue bike bag, ran into the changing tent and had a volunteer asking me if I needed any help, handing me water and taking care of putting my wetsuit and goggles into the bag. Then I was off to find my bike.

Out of the bike transition and onto the course went well. I think this is the first race that there was not someone yelling to mount. We just went to a line and got on. The ride is one loop of 56 miles of city riding. The entire course is marked with orange cones about 4-5 feet apart from each other. We had an entire lane to ourselves. It seemed that the entire Florida police force was out directing traffic. If I was a resident in the area, it would have been a good day to stay home! The ride was warm but not uncomfortable.

The course is fairly flat but you do start by going over a Causeway (bridge to us) that is a little bit of a climb. They advertise it as a 12% grade but it did not seem very steep and was an easy climb. During the race, I was happy to find some other slight hills. I was with a rider from Colorado (Jodi) most of the bike race and could pass her on the hills. She claimed that they found every hill in Florida. Boy I just love hills!

During the ride, big groups of mostly men would go by (drafting like crazy), they were kind of scary but also exciting to have go by. I did not even try to go with them just stayed in my zone. I even made it through a water exchange with one of those big groups- quite an experience for someone new to the bottle exchange on the fly.

Jodi and I rode all the way into Clearwater together. Sometimes her in front and other times I was in front. We did have a girl riding a pink bike with pink rims around us. At one time I said to Jodi, as one of us was passing the other, that it just did not seem right to let her beat us. She laughed in agrement and we both made it our mission to keep Miss Pink behind us.

Coming into transition, I had both Jodi and Miss Pink behind me, though Jodi got off the bike right after me. Again there was no one yelling dismount, just a line and our desire to get the heck off the bike. I have to say the bike went smoothly- I did well on my drinking (3 bottles in 2 ½ hours), the salt tablets went down well though note to self, do not put them in your bento box on their own- they get kind of messy) and even got in 2 gels and 2 powerbars.

After grabbing the wrong color bag for run transition, taking 2 steps and realizing it, I was off to the changing tent to throw on my running shoes. Again a volunteer met me at the tent and took care of m bike gear, got sunscreen on me and handed me water.

I heard Jodi yell go get ‘em Kathy as I left the tent. It was getting warm so I decided to take a nice smooth pace that felt slightly uncomfortable and see what happened. By the time I hit the first aid station at ½ mile I was really hot and ready to drink and pour water over my head. They also had lots of wet, cold sponges to use and I happily grapped those too. (But I did make the mistake of also getting water in my shoes so got to slosh my way around the course.)

The first two miles is spent getting to the Causeway, going over it and down it. This is on pavement out in the open sun, the next mile is road and then onto a trail and through a neighborhood. Then you are going back to the Causeway- over and down again for a 3 mile loop. This loop is done twice. While I am not a big fan of loops, this worked out great for me mentally to break up 3 miles out, 3 miles back and then repeat.

I used every aid station, Gatorade for my mouth and water for my head and sponges at every station. (Of course in true Morrisson fashion some of the Gatorade ended up on my body too). I could really tell that the water and sponges were keeping me cool as right before each station, I would start to feel hot again, then fine after. I saw Karen and Michelle during the run as there is so much looping. It was great to get to see them and know that all was going well for them. I saw my Uncle and Will when I was coming back on loop 1.

At about mile 5.5 (and 11) they had a sign set up and would put your number and name on it plus some positive comment. I missed my name the first time through but the second time it read “907 K. Morrisson Good Job”. I have no idea why but that was really cool. About the same time I saw the Hoyts coming in on the bike. Both of these things gave me the push I need for those last few miles.

With about ¾ mile or less left, I saw my Uncle and he said I had 7 minutes to go under 5 hours. My goal was 5 hours so I picked it up to what felt like pretty fast clip. Must have looked like it to the spectators cause I got lots of calls of “looking good”. Before I knew it I was rounding the corners and could see the Ironman arch and then the finish line. I was finished.

In the end, I finished at 4:57… 29^th out of 67 in my age group. I was happy with my race- things had gone smoothly and I was done.

I have to say that training for this event from July to November was a very draining experience. You must remember that I started training in January for Lake Stevens and a Marathon. I did take a week off after Lake Stevens but the training did get to me. I did hit every workout on my plan. I did not always hit the intensity listed but I did make it happen. I am very thankful for the opportunity to compete at 70.3 Worlds. I am thankful that I got to train with Karen and Michelle and have this experience with them. And I am thankful for the support of family, friends and RTB… and Patty’s fast wheels and helmet.

I got to be treated like a pro for a day. You cannot beat that!

Race Day - Florida Time: 1:31PM

Michelle is indeed across the finish line. With a flat and everything - 5:28. WELL DONE.

Race Day - Florida Time: 1:27PM

Just got off the phone with Kathy - she sounds great - very happy. said the water was beautiful and calm - some boat waves to deal with but no big swells. The bike was flat and fast. She was worried she might be going to hard and fast, but never really felt like she'd overdone it. Large groups of guys would go by on the bike making her hang on for dear life.

The run was hot hot hot. She kept breaking it down into 3 mile segments - and heard from Uncle Al with 3/4 mile to got that she if she moved it, she'd make it under 5 hours. Job done. Way to be motivating, Uncle Al!

Karen looking happy from afar - but haven't heard anything from her yet. I'm sure they'll call again. Michelle might be across the line....

Race Day - Florida Time: 1:13PM

Just heard from Michelle's husband, Will, that she's about to finish. She had a flat on the bike - that's some bad luck....ugh.....

Race Day - Florida Time: 12:48PM

Matt just off the phone with Kathy. Said she sounded great - very happy to be done. Run course VERY hot. So proud of our girls!

Race Day - Florida Time: 12:48PM

Kathy Across the finish line too!! 4:57....Dang that's fast!!!! Michelle not far behind!!

Race Day - Florida Time: 12:29 PM

Karen is across the finish line - 5:24. CONGRATULATIONS!!!

Race Day - Florida Time: 12:24PM

All 3 girls are out on the run...... they turned in some RIPPING bike splits!!!

Water like glass

Race Day - Florida Time: 8:19AM

Kathy's out of the water..... stellar 33 min swim.

Race Day - Florida Time: 8:16AM

Karen is out of the water. Supposedly its super calm... great conditions.

Race Day

Worlds is underway. You can check the progress of the girls at www.ironmanlive.com.

Go to athlete tracking and type in their last names for splits

Michelle Fjetland
Kathy Morrisson
Karen Nolting

All of the them are in the water as I type this. Updates from us through the morning.

Race Prep - 11 hours till race start

Karen, Michelle and I had to prepare our gear bags for the bike and run and put our bike into transition. The only thing we can go to tomorrow is go to our bike to put on liquids and nutrition. So it was a little scary putting together our bike and run bags knowing if you forget something too bad. We went to the transition area in the late afternoon and were personally walked through the transition area to our bike racks and then to where we hang our run and bike bags. This is a clean transition meaning that we cannot have anything on the ground at our bike- it is either attached to your bike or in your bag. When we come out of the swim we will go get our bike gear bag and go to the changing tent to gear up and then go to our bike. When we come in on our bike, someone will rack our bike for us- yahoo! and then we go get our run gear bag, go to the changing tent and then go run. So we are thinking transition will not be fast. They want us to tie up our bags before leaving it too. So much for all that Lake Meridian training :).

So here we sit one night before the race. I am feeling like the country bumkin in the big city with all the big lights and sights. Everyone looks like a pro and I feel like I look like me (that is probably a good thing to feel like). It will be an honor to line up with some fast 70.3 racers... and I know all three of us will work hard to have our best race.

Kathy

Tomorrow is Half Ironman Worlds....

....and the girls are in full swing getting ready. Dropped their gear off at Transition....finishing up their final race prep. Wishing you 3 a GREAT race tomorrow!!! GO GET EM!!

News from Florida

Our 3 Half Ironman Worlds Qualifiers - Michelle Fjetland, Kathy Morrisson, and Karen Nolting, are settled in at Clearwater, Florida. They've taken on some ocean swims, restaurants, etc.

This from Kathy yesterday:

Michelle, Karen and I went out and tried out the ocean. The flag had changed from green (meaning mellow waves) to yellow (meaning medium waves)... but being true tuff RTBers trained by the best swim coaches triathlon has to offer - we went for it. And we survived. It was hard to get any timing down on the way out with the swells. You would get going and hit a wave, then a dip and feel like you are swimming in the air, then get hit again. Going across was bouncy and then coming in was piece of cake. We spent about 25 minutes in the water and feel like we had a successful swim. Tomorrow we will go to a swim clinic and spin out our legs on the bikes....

This evening we watched the dolphins from our room and the sunset. Then off to dinner with Uncle Al.

We'll report more news and pics as we get them!