Ironman USA Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
Ironman North America
78F / 26C
Total Time = 13h 54m 35s
Overall Rank = 1826/3000
Age Group = W25-29
Age Group Rank = 40/78
Pre-race routine:

Wow, wow, wow. My first Ironman!! Got into Lake Placid on Thursday, picked up my gear bags and checked in. Minor freak out when I saw the this REALLY happening?? Swim in Mirror Lake on Friday and expo....I bought a few things, but didn't want to run the risk of buying too much 140.6 gear without finishing first :-) Pre race dinner, though somewhat dissapointing in food (pork and manicotti...really?) more than made up for it with good friends and Mike Reilly amping us up to BE IRONMEN!! WOOT WOOT!! Took the bike out for a short spin on Saturday and a quick 10 minute run to make sure my legs worked (have been nursing IT and psoas injuries for about a month, so I was pretty nervous about the marathon, though this is typically my strong suit). Checked my bike in and tried to rest for the rest of the day with my feet up...somewhat successful. Pre race dinner..PIZZA!! Love little english muffin pizzas, and just sort of zoned out and watched Ironman movie (so cliched, I know). In bed by 8:30...who knows how much I actually slept, though!!

Alarm set for 3:45....quick shower, coffee, and 1.5 english muffins with peanut butter. Off to transition to get my tires pumped, load the bke with nutrition and water (yup, I'm a rare athlete who drinks water and eats real food to race!) and then to get body marked. Ran into some of the train-this athletes on the way to drop off my special needs bags.
Event warmup:

None, except try to keep breakfast in!! Put on my wetsuit about 6:30 after one last potty break, ate a zone bar (I didn't want it, but I knew I probably wouldnt eat until after the Keene descent) posed for one last picture with some of my Moms in Motion, kissed the hubby, and headed into the lake. A few strokes and dunking until I found a good spot (yeah right!) to tread water and wait for the cannon!!
  • 1h 19m 10s
  • 4224 yards
  • 01m 52s / 100 yards

Rough swim, but expect it, and you'll be fine. Once I got used to the fact that a breath wasn't certain everytime i tried to breathe, we were good.
What would you do differently?:

Not a thing. There were so many people that swam really really wide that it was a mess everywhere. Swimming wide the first loop and narrow the second...I basically even split my two laps, so it was right on point!
Transition 1
  • 08m 2s

I had to go find my bike bag, which was fine, but it was a bit crowded. Didnt want to mess with the changing tent, so I dumped my bike bag on the floor outside the tent, threw my wetsuit in, and grabbed my helmet. My hair band snapped, and I spent a few minutes looking for a new one. Got my gloves, nutrition, bike shoes, sunglasses, and I was good to go! I put on my gloves and I went to grab my bike. It was pretty busy in transition, and someone tried to grab my bike, but I went most of the way with her. Walked my bike to the bike out, and ended up mounting about 100 foot outside the bike on to avoid the masses clipping in and running into each other.
What would you do differently?:

Get a volunteer to help me with my bag, I wasn't thinking too clearly. I also forgot sunscreen. Whoops.
  • 7h 21m 28s
  • 112 miles
  • 15.22 mile/hr

Started out on the bike in an easy gear, remembering the advice to take it really easy for the first 40 miles. Felt pretty crampy for the climb out of town, trying to breathe and drink a bit to settle my tummy. It was raining pretty decently at this point, which made the famed Keene descent a bit more daunting. I rounded the descent very well (no breaks, yay!) and hit a high of 48 on the first loop. Miles 10-25 are a great place to get nutrition in and spin out, and i did just that. Ate a snickers bar and some peanuts, and drank quite a bit. The climb into Wilmington wasnt too bad (so glad I changed into an 11-28 cassette) and I was feeling pretty good as I turned onto 86 for the last 16 on the first lap. Drafting was pretty bad on the first loop, but it didn't bother me until mile 45. Soeone passed me on the right (people really need to learn not to do this, as I was basically hugging the white line) and then cut me off, and as I swerved to avoid them, I caught the front wheel of someone eating my wind and went flying across the pavement. Ouch. I hit my head pretty bad on the road, and had wicked road rash and was bleeding quite a bit. Some wonderful spectators came over to see if I was ok and held my bike. I took it over to the side of the road, checked my helmet (marks, but no dings), shook my head, which hurt, but was ok, and checked for any other injuries...which were bad looking, but seemed to be minor. Reattached my chain, checked my bike, especially brakes (Keene descent 2 still to come!) Bike looked ok, I felt like crap, but was still alive, so I took some ibuprofin, a few fig newtons, and after about 15 minutes, took off again. The rest of the first loop was tough...I was a bit out of it and shaky, but I was determined not to quit if my body held out. Didnt stop for SN bag, as i wasnt sure i would get back on the bike!!

The second loop was windy, but the rain had quit. I still wasnt feeling too awesome, but managed to keep a decent pace (later I would find out that I rode the last 70 miles of the course with a crooked front wheel...yikes!). I took in something every 45 minutes or so...a granola bar, banana, a zone bar. Stopped briefly at mile 80 to fill my water bottles up for the third time, and then spun it out on the way home. Coming up the bears the last loop, I realized that even though it was slower than I hoped, that I would finish this bike, and I started to smile. The crowd support was awesome, and I managed to pass quite a few people coming up the hills. Off the bike in 7:21, about 20 minutes slower than I hoped, but I spent about the same amount of time on the side of the road after my crash, so I felt good about that.
What would you do differently?:

lol, not crash??? out of my control. There were just too many people out on that course, especially the first loop. Drafting was unreal, and it amazes me that there are still people competing at this level that don't know the rules of the road (you pass on the LEFT!)
Transition 2
  • 06m 36s

Some wonderful volunteer took my bike right away, which was awesome. I grabbed my run bag and snagged an open port o potty (I didnt pee at all on the bike, which was NOT good!) and went into the changing tent. Apparently I had been wearing my timing chip backwards the whole race (OOPS!) and my volunteer fixed it for me. Grabbed my compression tights, running shoes, nutrition, and stuffed it in my jersey. Quick splash of water, running visor on, and I was good to go!
What would you do differently?:

Not much...I was ok with this transition!
  • 4h 59m
  • 26.2 miles
  • 11m 25s  min/mile

Going into the run, I just wasn't too sure about it. I haven't been able to run more than 3 miles in the past month due to psoas issues, so I was a bit nervous. The first mile was mostly downhill, so I settled off into an easy run, and took it from there! Saw my parents at mile 1 (strategically placed) which was a great boost. Got me up the hill, where I saw my wonderful husband, who told me I looked great! I took a minute break, ate a peanut granola bar and said hello. yum. Then I was off. I connected with a great guy from Jersey who was on his second loop, and we ran together for about 6 miles at a 9ish minute mile pace, which was GREAT. My optimistic goal for this run was 5 hours, but I had pushed it to 6 due to injury. Going out on the course, i knew I had 5:05 to beat my orginal goal of 14 hours, but it was too soon to tell. I lost my first buddy at the first turn around, but i felt pretty good at this point. I was walking through the aid stations, but running the rest, and I was so darn happy. My whole body hurt, but this is Ironman baby, you gotta roll with it!! I had never thought I could do something like this, and I was just ecstatic to be there and a part of it. Saw my hubby again about mile 11, and he yelled encouragement at me and told me I looked great, and I gave him a thumbs up. Even though the really tough hills are going back into town (I walked the huge one both times) the crowd support is just so unbelieveable, that you feel amazing! Stopped for my Sn bags to grab a fruit bar and a few notes that I had my friends and family write to get me through loop 2. I was taking a bite of an orange or a sip of powerade at each aid station, and it was working really well. I could hear Mike Rielly at this point annoucing in the fasties, and I got some goosebumps, but reminded myself I still had 13 miles to go, and to take it one step at a time!! First loop, 2:20, and I had 2:45 to got o beat 14 hours. I started to feel optimistic, and was rationalizing mile split times in my head...oops! I let it go for a bit and concentrated one mile at a time. Connected with a guy named Mike on lap 2, and we paced each other well until about mile 20. I knew about the wall that was supposed to hit at that point, but I never felt it! I was a bit slower, but still running, and still smiling. A volunteer at one of the aid stations told me I looked great and that I WOULD be an ironman today...all I knew was I couldnt stop smiling!! The hills got a bit rough on the way back, and my family had headed up to the finish, so it was a bit lonely until mile 23, when i saw the crowds again! Mile 24 was the only time i hit "the wall". U got dizzy and disoriented, and walked the entire mile, sipping on powerade and eating a cookie to get my sugars up. I read my note from my hubby and that helped alot. 2 miles left can do this! At mile 25, I could hear Mike announcing again, and I got shivers. I picked it up, ignoring my body, and ran to the oval....unreal. As I rounded the oval to the finish and heard Mike shout "Rae Glaser, you are an Ironman!" I pumped my arms, crossed the finish, and just started bawling. My catcher was alarmed at first, but when I sobbed that it was my first and I beat my goal time by 6 minutes, he completely understood, hugged my bigtime and helped me with a mylar blanket, my medal, shirt and hat. I got my finisher photo, found my hubby, and just lost it with happiness!!
What would you do differently?:

Not a single thing. I cant believe I managed a sub 5 hour marathon after my injuries and bike crash!
Post race
Warm down:

Grabbed a sandwich and diet coke (I know, I am a freak!!) Stopped by medical to have them check me out (I was still pretty banged up and bloody) and found a few friends before I grabbed my SN bags and found my hubby and dry clothes!!

Event comments:

Small race feast wasnt the best, but I wasnt too sure how much I could have eaten anyways. There were just too many darn people on this course, period. The swim was fun, but really rough, and the bike was just too congested to be safe (there were multiple crashes, I know). WTC really needs to limit the amount of people in this race.

BUT....overall...AMAZING day!! Amazing volunteers, amazing crowd support, amazing amazing! My first Ironman...i will NEVER forget this day!!!

Profile Album

Last updated: 2010-07-31 12:00 AM
01:19:10 | 4224 yards | 01m 52s / 100yards
Age Group: 43/78
Overall: 1567/3000
Performance: Good
Suit: Full sleeve 19 wetsuit
Course: So, let me just say that there is NO good place to seed yourself for a 3000 person mass start on Mirror Lake!! I was in the middle of the throng...not the fastest swimmer in the world, but the washing machine doesn't scare me, so I joined the fray. The first half mile was predictable chaos, and I just didn't count on breathing every time I surfaced! A few punches, kicks, and jabs, but nothing major. Out of the water for the first lap, I panicked when I saw 48 minutes on the clock, but then realized that it was still set to pro time, so it was all good. (Goal time was 1:30, so i felt pretty good!!) Joining the crowd for the second lap was a bit rough...some idiots were frog kicking all over the place, and i got my goggles knocked INTO my head a few times, which is more painful then having them knocked off!! Readjusted, and said screw it, if I'm gonna get kicked, I will at least ride the cable so I dont have to sight. I managed to find a decent rythym with the guys around me, and while I didnt get too much of a drafting benefit, at least I could breathe. Whoever said the second lap was easier lied, because it was congested the whole 2.4 miles!! Out of the water in 1:19, feelin a little cramp, but good. I felt like a real bada** pointing out to my wetsuit stripper, and she had me on the ground and out of my wetsuit in ten seconds flat. Awesome!! Running into T1, I felt GREAT!!
Start type: Deep Water Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Good
Time: 08:02
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
07:21:28 | 112 miles | 15.22 mile/hr
Age Group: 46/78
Overall: 2121/3000
Performance: Below average
Wind: Cross-winds
Course: Two loops, last 11 miles of each loop uphill.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 06:36
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
04:59:00 | 26.2 miles | 11m 25s  min/mile
Age Group: 38/78
Overall: 1560/3000
Performance: Good
Course: Two loops with rolling hills and two significant climbs. The hills are much worse on the way back in for both loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4