Race Report Westchester Toughman Half Iron Distance Sept 21, 2008
Race Totals:  
4:22:12
Swim: 30:46
Bike: 2:30:21 (22.3 mph)  
Run: 1:19:01 (6:02per mile)    
2nd place overall  

Complete race results posted here.  

Well they sure did get the name of the race right.  Tough pretty much sums it up.  I woke up race morning feeling pretty good and really looking to P.R.  I rode the course the week before and really thought I was going to have a great bike split.  After having my usual Cytosport PreFormance shake, it was off to the course.  It was a cool morning, 50-55 degrees at the start, which is probably the coldest morning we have had here in the New York/New Jersey Area in months.  Due to the cool weather and warm water, there was fog over the Hudson River.  

Swim (1.2 Miles):
After a 15 minute delay we were off.  I have been having some great workouts in the pool and really looking forward to racing.  I quickly got on the feet of a fellow racer in front me, after several dolphin dives thru the shallow water.  Two guys went off the front and I could see them and the lead kayak for a bit but I was really content on follow the feet in front of me.  Unfortunately we were headed in the wrong direction; we slowly drifted to the left and eventually stopped to ask each other if either one of us knew where to go.  Luckily a lifeguard pointed us in the right direction.  Hard to say how much time we wasted but I would say at least 2 minutes.  Once we reached the turn buoy and headed in, I was alone and started to sit up again, not seeing any buoys.  Again, another lifeguard saw me and said to follow him, so I followed him to the last buoy at which point I could see the shore again.  

Coming out of the water I was pretty steamed because I knew I was pretty far back from the leader.  My coach Brian Shea confirmed, 4 minutes down.  I immediately decided I was not going to let that ruin my day because first and foremost today was about getting in a solid race in preparation for Clearwater.  

Swim Totals (Time/Place): 30:46 (4th o’all)
T1: 1:25

Bike (56 Miles):
The bike: two and a half hours of discomfort.  I could never get into a groove and had significantly less power than I have had over the last two months.  I have been feeling very strong in training, with very few bad days so this feeling was unfamiliar to me.  I tried to be smart and not push my Heart Rate over 160 or so (mid zone 3) for the first 40 + miles.  It was pretty cold on the bike, the sun wasn’t out for the first half so I started to think maybe that is why I was feeling so bad.  There even points were I thought I might be sick, that is how weak I felt.  But I carried and kept taking in my nutrition of 300 calories of CarboPro and 100 calories of EFS, 3 Gu and 2 SaltStick Caps.  I tried a little something different today, I mixed EFS instead of Cytomax because I’ve been starting the run a little bloated & have been experimenting with something different which worked well today with zero bloating.  

By mile 50 I was ready to be done, my back was killing me from all the climbing…


Bike Course Profile.

and my hands and feet were pretty cold.   I really started to up the effort, up and over the last climb, popped (2) Motivators and was ready to get on my running shoes.  

Bike Totals:  2:30:21/22.3mph avg (4th o’all)
T2: :42 (Fastest T2!)

Run (13.1 miles):
Coming into this race I felt so much stronger than I was at the beginning of the season so I knew I could still have a good day with a strong run.  Coming out of T2 Brian informed me I was 13 minutes down on the leader, Dom Gillen, he had a great ride on that challenging course.  I just put my head down and started running, clicking off 5:35-5:45 first few miles, my back was still pretty tight but I started to warm up.  After mile 3 the course started to get pretty hilly but it was fun and beautiful. I passed the 2nd place bloke, Stefan Kusurelis, at about 4 miles, at which point I stopped for a quick pee and charged on. Brian was out on his mountain bike giving me some feedback which was great because the bike was pretty lonely.  My legs were pretty tired but I was really focused on staying positive and trying to run the 2nd half close to my threshold.  To be honest I couldn’t believe how hilly the run was….


Run Course Profile.

but it was certainly great preparation for Clearwater. One other thing I changed in my nutrition plan was taking Accel Gel on the run, as opposed to Gu.  I find the taking Accel Gel goes down easier on the run.  In total I took 2 on the run, I will take 3 in Clearwater.  


Coming Through the Croton Dam.


View From the Dam.

By mile 11 I was pretty sure I was not catching Dom but was determined to continue to push to maximize the day’s workout.  


Mile 13

The last mile was pretty much down hill, which felt great to let the legs go.  Coming thru the finish, I was pretty tired and disappointed not to win because I really feel I was fit enough to win today but as I replay the race in my head I think I learned some more and got in a really great workout.  

Run Totals:  1:19:01/6:02 per mile pace (1st place o’all run split)

Race Total: 4:22:12 (2nd place o'all)



Immediately after the race I grabbed an R4 and relaxed until the awards ceremony

The swim is what it is, I can’t sit here and say what if.  I am disappointed that I felt so bad on the bike but very pleased to have run so strong.  This was my fastest half marathon off the bike thus far, on a very challenging course and I never got that bonking feeling I have gotten in my first 3 half ironmans.   I did kind of train thru this race but I felt I was strong enough to still have a great effort.   I had a light week leading up but last weekend did a long brick in which I rode the course and ran 12 miles after so maybe that took a little too much out of me.   At the end of the day, it was another great day and I can chalk it up to experience.  I will be sure to rest after this one as I am a bit beat up. Congrats to all the toughmen and toughwomen who conquered the course out there.   Seven weeks till Clearwater!!!  

Scott