Lake Meridan 2.4 Mile Swim Race 2011

Post race at Lake Meridian.

Last night I hit up the Friday Night Swim Race at Lake Meridian. It was a great event. Pretty low-key with a nice BBQ after (just like Hagg Lake, swimmers know how to do it right).

This event was fun since about a dozen VO2 Multisport athletes (my team) also raced, with many of doing Ironman CDA next week. This was a great race prep session.

My goal was to finish in 1:05. Logic being I did a 1:09 at Hagg Lake and during that race:

  • I sighted very poorly
  • I wore an older wetsuit (that is slower and leaks water)
  • I have had a few extra weeks of training, with lots of open water sessions
  • Know it’s possible for me to swim faster (my last Ironman swim was 1:01)

Well, that didn’t happen, I finished in 1:10.

I’m still happy with the time as the true goal is to make it out of the swim at CDA in around 70 minutes without being super tired. I am confident I can achieve that goal (especially with the massive drafting that happens with 2000 swimmers in an Ironman). However I was really expecting to swim faster so I’ll need to reflect on what I can improve.

Here’s how it all went down:

  • Pre-race: I ended up getting to the race site early. Good idea as there was epic traffic for folks getting there from Seattle (Kent, WA is about 25 miles south of the city). Several athletes got there just minutes before the start.
  • Warm-up: Swam about 5 minutes. The water was not too cold (probably mid 60’s).
  • Course: Two clockwise loops of a large rectangular route. They had multicolored buoy’s (orange, yellow and green). The yellow buoys were furthest away and also the toughest to see. If it wasn’t for the setting sun, signting wouldn’t have been an issue. Definitely a good race for mirrorized goggles to eliminate glare.
  • Start: The field wasn’t that big, I guesstimate 80 people in a deep water start.
  • 1/4 mile: I start at the front and cruise to the first buoy, with some jostling around with others. Nothing violent like an Ironman start, folks were pretty civil.
  • 1/2 mile: Doing a good job drafting. it’s tough to see the buoy’s with the sun directly in line with them. I just follow the feet in front of me and stay relaxed.
  • 1 .2 mile: Rounding a few more buoy’s and complete the first lap, I lose the draft and from here on out pretty must swim alone, with the occasional pass-by that I draft from. Sighting is going pretty well. Feeling good.
  • 1.5 mile: I notice someone drafting behind me for a few hundred yards, I round a buoy and get really disoriented and end up pointing in the wrong direction towards the wrong buoy. Before I go far the person behind me point me in the right direction (thanks David!) and I continue on my way.
  • 1.6 mile: I start feeling cramps in my right calf and also in my right ribs and back! This rarely happens for me. I end up swimming with my right foot flexed from here on out to keep the cramps from coming on full strength.
  • 2.4 mile: I come onto shore and run across the timing mat. Seeing the time, 1:10 I almost don’t believe it. Seems way too slow given my past times and I didn’t feel like I was swimming slow compared to Hagg Lake.

Full results posted here.

Pre-Rae Glamour Shot

Lessons learned:

  • Hydrate well during the day for a night race. I have no doubt this was the cause for my cramps.
  • Fight to stay in the draft, it’s worth a little extra energy early to save a lot later.
  • Swim more. I’ve been swimming for less than 3 months after a 7 year hiatus. I can’t expect to return to my old form without putting in some time.
  • Strength work. After IMCDA I definitely need to put in some more swim-strength specific work with paddles, stretch cords and pull ups along with core work. My aerobic fitness felt fine during the race but arms sure were tired.

One week to Ironman!