2022 Ironman World Championship Race Report

Race: Kona Ironman World Championships 140.6 

Date: October 8th, 2022 

Location: Kailua-Kona, Hawaii 

Finish time: 10:13:25 

Goals 

1) Beat my IMLP Time which was (11:32) 

2) Enjoy the most iconic triathlon in the world 

Brief Overview 

Pre-Race 

The logistics for this race were a little more challenging than my first two triathlons. Traveling halfway across the world for a race wasn’t easy, but thankfully no major hiccups along the way. Besides a flat tire, nothing was damaged or missing from the bike bag that endured an 18+ hour travel day… 

My mind and body were in the right place all week. Never once did I doubt my preparation, taper, or the position I had put myself in going into the race. I knew I would be going against the best triathletes in the world, but I didn't focus on that. This race was ME vs. ME, not about anybody else. It was time to execute my personal best and have fun. 

I used some of my vacation days from work, so I had more time to get in my tune-up sessions, recover (stretch + mobility), and get everything settled. The race nerves were minimal, it was a waiting game, and I was just eager and ready to get out there. I had been visualizing the race day all week, which I believe is so important for any type of success. Picture yourself on that day, have a plan, know things can come up and the unexpected can occur and decide how you are going to react when they do. 

I had my breakfast and coffee, my dad and Hanna dropped me down by transition at 6:00 AM, and it was time to get ready. 

Swim (01:10:12) – Avg Pace 1:39 per 100yd 

Everything was organized by age group for the swim start. Starting with pros at 6:30 AM and my age group (18-24) starting last at 7:40 AM. They had us lined up on Ali’i Drive waiting for our turn. The

jitters were starting to go away and my focus was dialed in. Right before hitting the water, I saw Hanna and my parents for some last-minute support. 

I knew this swim was going to be a challenge and just wanted to be out in under an hour and fifteen minutes. We swam out to the start line and treaded water for about five minutes. We stayed in front of the surfer volunteers that were lined up to keep us behind the start line. Almost go time, the surfers moved us to the start and BOOM the cannon went off. 

I felt surprisingly very strong for the first 2100 yards. People were veering all over and swimming off course. I kept my eye on the yellow buoys to hold the line and kept going until we hit the big boat to turn around. This is where I started to feel it a little. I swallowed some salt water, veered off slightly, and felt my pace begin to slow. All I kept thinking was “20 more minutes, just get to your feet!” I kept my eyes on the buoys, accidentally grabbed someone's feet in front of me (he yelled some not-nice words in his French accent back to me lol…) I saw the big yellow Gatorade blow-up and kept pushing until we hit the end. Just like that, my first and hardest ocean swim was done. 

T1 (5:45) 

I took off my swim-skin, stopped at the water station to hose down and drink some water after the salty salty swim… Grabbed my transition bag and was quickly into the changing tent. I ate a bar quickly, and was off to the bike! 

Bike (05:11:15) – Avg Power 193 (NP: 210) / Avg Speed 21.68 

All I can say is wow, this course did not disappoint. Easily my strongest & favorite part of the day. One very memorable part was a few minutes into the bike heading out of town, a bee gets in my helmet and stings me right on my head. I knew we could only go up from there….. 

Once we hit the Queen K Highway, I knew it was time to rock. We would be on this road for the majority of the ride. The way out was pretty tough with steady uphill climbs, rough headwinds, and a super crowded road. I was able to find a groove and rode around the same five competitors by chance for a good duration. We began passing the older age groups as we headed out since they all started before us in the swim. You only get around 30 seconds to pass somebody, so it was a lot of back and forth with the crowds ahead of us. 

My nutrition was second nature at this point. I was aiming to finish a bottle every 45 minutes and then eat a Nutrigrain bar every 45 mins. I slowed down at every single aid station, grabbed an ice cold water to pour it all over my back and neck, and then a Gatorade and water to drink until the next one. There was one point at mile 70ish I felt a dehydrated headache coming on, so I started to push more fluids and used an LMNT packet in the next bottle and it worked. Felt hydrated, and my pee was crystal clear. 

There was a 500ft climb up Hawi halfway into the bike. This would be the hardest part, but on the turnaround it was all downhill and I was flying. Once we got back on the Queen K, we had a really nice tailwind helping us back into town. The legs felt good—I was passing on the left and pushing some strong watts. At mile 90, I was able to kick it into another gear and sent it home into Kona. Into town, we were able to see all the pros finishing up their runs which was a pretty cool experience. 

T2 (5:49) 

This one was not terrible despite how far I had to run to drop my bike, and then around again to grab my “run bag.” Headed into the changing tent, I took off my bike shoes and my feet were blistered EVERYWHERE. I felt it on the bike but had no idea it was this bad. Put on new socks, tied my shoes, my headband, Oakleys, and headed out. 

Run (3:40:25) – Avg Pace 8:20 

Two words for this run, PAIN CAVE. I didn’t expect anything else, but it was a very tough 26.22 miles. Right from the first step, my right foot bottom blister was screaming but it was bearable. The first seven miles I felt really good, all mid to high 7-minute splits for pace. After this, we headed onto mile 8 which brought us out of town onto the Queen K again. This was when the real race started. 

Mile 8 was directly uphill on the “Hoka Hill” (Palani Road). Still felt strong all the way out until mile 12. Had been on the Queen K for three miles at this point, with no shade, uphill, trying my best to push fluids with my run bottle. I had started to feel myself lose some steam. I walked at every aid station, taking in fluids, and throwing ice in my tri-suit and my headband. I kept chugging along. 

Things started to slow as we headed into the “Energy Labs.” I had heard about this part of the course but never got to run it in practice. It takes you on an out-and-back from miles 14-18.5. Downhill on the way there, all uphill on the way back. I was thinking just please get me back to Queen K. 

Home stretch, I told myself I can do anything for eight miles. You are not out of the fight. Miles 22-25 I felt like I was running in quicksand relative to the beginning of the race. Self-doubt hits you at times, and you start to think “Can I finish? Are you slowing that much?” But I ignored it all. I knew I had this, and I knew I could get to the finish line soon enough. I just couldn’t get my feet moving the way I was in the beginning. I stayed in the low to mid 9’s and set my focus to getting to Ali’i Drive. 

I hit Mile 25 at the top of Palani Road and was ready to soak this next mile up. Approaching the most iconic finish line in triathlon history, I was smiling the whole way down. Once I hit Ali’i Drive, the red carpet, the flags of 100+ countries, and the thousands of fans, it was the coolest finish line I’ve experienced to date. 

I saw my parents and Hanna again right at the finish line and smiled the whole way down the carpet. Mike Reilly's famous “You are an Ironman” rang and that was it. Race over. Ten hours and 13 minutes out there. I left everything I had in Kona and shaved off one hour and nineteen minutes off my IMLP time.

Post Race Thoughts 

My race goals were to beat my IMLP time & put together a complete race on one of the toughest courses/conditions in the world. I was happy with all three disciplines and knew I left it all out there. Are there things I would do differently next time? Mistakes made? Of course. That's life. Learning from mistakes and improving. It was only my 2nd full Ironman distance and 3rd triathlon. Plenty of room to grow, but plenty to keep in the book. 

Most of all, the experience was unlike any other. The atmosphere of Kona and being surrounded by 5,000 other triathletes who all qualified for this special race. Seeing and racing with the professionals. The pre-race expo, the local volunteers sharing the special “Aloha.” I will never forget this weekend. 

Again, my support crew, I will never take for granted. I could never thank Hanna, my parents, and my family/friends enough for the support I always get. Also a huge shoutout to Katie and Jim for all the help along the way. I decided to self-coach myself for this Kona Prep but utilized their help plenty of times. 

Another special thank you to my sponsors along the way. 

• First Columbia LLC 

• VENT Fitness 

• Lia Auto Group 

• Promix Nutrition

2022 IRONMAN 70.3 Musselman Race Report

Race Information

• Race: Musselman 70.3

• Date: July 10th, 2022

• Location: Geneva, NY

• Finish time: 4:27:04

Goals

• 1) Sub 5-Hour

• 2) Podium Finish for AG 

Brief Overview

Pre-Race

3:30 AM wakeup, I had some coffee, an oatmeal bowl, bagel & a banana. I packed everything the night before so we could just hit the road and go. We got to the parking lot and had to walk 20 minutes to the Ironman Village to the bike and transition area.

The usual jitters set in, but seeing some familiar faces helped to distract me. I was able to see five of my athletes, and then Hanna was on the bike rack right next to me. I slurped down a Mocha Super Coffee, had another banana, and checked my bike one more time. Put on my wetsuit, and walked to the start line.

Swim (31:57) – Avg Pace 1:31 per 100yd

I seeded myself in the 30-minute (total swim time) wave. The line began to move as we became closer and closer to the sand beach. The race had a time-trial start, so they give you a few countdown beeps, and then the volunteer gives you the clear to go. Boom, I sprinted out into the water and took the dive to start it up.

One thing that was concerning to me about this swim course was sighting. If you don't sight correctly, you can end up swimming way more than you have to. Training in Lake Placid every weekend, I get lucky that the swim course has a sighting rope underneath. I kept my eyes on the yellow and orange buoys as best as I could and kept chugging forwards. 

I felt myself start to get into a rhythm as the swim was underway, dialing in my two-beat kick strategy. People were everywhere, kicking and grabbing feet but I just kept my eye on the buoys and kept going. Finally, I saw the red buoy signaling the end and hopped on my feet with about 10 yards to go.

T1 (5:54)

Way too slow in this transition. Ripped the wetsuit off but had to run to the bathroom, and struggled to get my bike shoes on after that. My back tire felt off so I stopped at the mechanic tent quickly and he gave me the ok. Off to the bike start.

Bike (2:20:58) – Avg Watts 240 / Avg Speed 23.8

Surprisingly, this was my favorite and strongest leg of the day. I was in great spirits the entire time. Smiling, talking to volunteers & police support, making jokes, laughing with some of the racers (some weren't having it…lol). I took in the countryside of Geneva, NY, and felt really strong. 

In the first segment, it was time to fuel. I took down two (2) Nutri-Grain Bars (easy carbs) and then one bottle every 45 mins. I missed my first Gatorade hand-off at the aid station but I knew I couldn't stop to go back—there would be others ahead.

I held consistent watts (anywhere from 230 - 290 depending on hills) which translated to some increased speed. I was able to break free and ride by myself for a while. There was one guy who was passing me and slowing down right after. I would pass him as he slowed down, and boom he would feel the need to pass again… This continued for about eight miles before I finally hit a big downhill and said see ya lata! 

Once the 40 mile marker hit I knew I could sustain these watts and push my pace some more with big climbs in the rear view. I opened it up and averaged 26 MPH for the last 12 miles. 

T2 (4:11)

Again, too much time in transition… I didn’t undo my bike shoes prior to getting off the bike which was a mistake. Took me probably about 30+ seconds to get to my transition area because of running on the bike shoes…. live and learn. Shoes, glasses, and hat on, and then it was time to run. 

Run (1:24:06) – Avg Pace 6:28

Overall, I was happy with the run, but deep down I know I could have pushed the pace a little more. I was shooting for around 6:15 pace but felt myself on the border of bonking because of low fuel. My plan was to drink my run bottle with 44g of carbs and 500mg of sodium, but I couldn’t stomach it. Every sip I took I felt a small barf with how much liquid I had in my stomach. I threw my bottle to my parents the next time I saw them and just pushed through. Two Huma gels at miles five and nine helped me sustain some energy. 

Not much wavered throughout the run. I stayed between 6:20 and 6:40 pace and felt like I was on cruise control. My heart rate was stable at around 155pm-163bpm.  There was a big hill around mile three & mile ten but I stayed consistent. After mile eight, I definitely felt my energy decrease with little fluids, but I just kept chugging. 

At mile eleven I told myself I would turn it up because if I bonked, it'd only be two miles of suffering which I knew I could do. I hit mile twelve at 6:24 pace and mile thirteen at 5:50 pace. The last mile I just told myself to empty the tank, one foot after the other. The volunteers directed us to the sharp left and we hit the red Ironman carpet straight to the finish line. Race Completed. 

Post Race Thoughts 

My race goals were to finish under five hours and to be on the podium for my age group, so overall Sunday was a great day for the team. Each race I am reminded of how lucky I am to have as strong of a support squad as I do. I received unconditional support from family, friends, and athletes who were able to attend, and from those who weren't.

I love racing because of the adrenaline and joy it brings. There are times that you feel dominant, and times you'll feel weak, but it's that ebb and flow of race day that makes the finish line that much more gratifying. 

Considering that this was only my second triathlon race, there is massive room for improvement. I love the competitive nature of races—not only to determine how I stack up against competitors, but the internal competition with myself to face and overcome adversity on race day. I can learn from my mistakes for the next race and appreciate the achievements that I have earned. Coach Katie and Jim continue to give me the foundation for the utmost success in training and competition. From the sweet-spot Zwifts Katie programmed, to the training camp weekend practice rim simulations, everything comes together.

Time to get the body right and enjoy the small wins, because that fuels the big ones. TIME FOR KONA PREP! 

2022 Boston Marathon Race Recap

Race Recap from the 126th Boston Marathon on April 18th, 2022 -- I did my best to put this race into words but sometimes capturing what happens during these moments is unexplainable. Here's my best shot...

Heading into the race I had felt really strong. I didn't set a time goal but instead, I set some small micro-goals to hit.

1) Run my last mile as my fastest mile.

2) Find a nutrition strategy that worked for me.

3) Have f****** fun, and soak up this historic race.

Pre-Race

I started out with the usual race-day jitters. Waking up at 5 AM, we had about 5 hours before we hit the start line. I did my best to eat on a jittery stomach, listened to some Dermot Kennedy to calm me down, had some coffee, went potty, had electrolytes, two bagels, and was out the door to the buses.

The bus ride was about 50 mins out to Hopkinton, and from there we had about an hour to kill before we loaded into the coral. I ate a PBJ, drank some G1M Sport, and then we started to line up in our corals. We walked down from the Athletes Village to the start line and it was time to rock.

The national anthem played, two F-15s flew over - I teared up. This is what makes race day so special. It's hard to put into words what this feels like. I looked at Hanna, said "time to have some fun, let's do this" and boom, the gun went off.

The Start

Mile 1 was an absolute cluster-fest. People were everywhere, bumping each other, and a few people tripped. It was crowded & very hard to get into a rhythm. We snuck off to the right side and found some room to run in.

Miles 2-10 I felt like I was on cruise control. One foot in front of another, controlled breathing, just pure bliss running. Miles 3/4 @ 6:21 pace & Mile 5/6 @ 6:22 pace. We stuck to our plan of mid 6:20's pace and didn't let the downhills suck us into running faster than our plan. A teammate told us that if you hit it hard, your quads will be destroyed by Mile 10, so we listened (they were still hurting, lol...)

For nutrition throughout, we were sipping on our run bottles which had 40g of carbs, and 1000mg of sodium. For gels, it was one Huma Gel every 5 Miles. Then I would grab a cup of water at the aid station to rinse it down (harder than it sounds) and then grab another cup to throw on my neck/back to cool me down. 54 degrees and sunny had me sweating more than usual. The plan was solid, and we kept to it. The Huma gels helped sustain the energy we needed.

Miles 10-16 were the same thing. We kept it at our planned pace. Miles 10/11 @ 6:24 -- Miles 12/13 @ 6:21. Everything felt pretty strong. I kept telling myself "stick to the plan, stick to the plan, soak it all up!" -- knowing the hardest part was approaching we had to get ready for it. After a big downhill at Mile 16 at 6:18 pace - it was time for the biggest 4 miles of the race.

Boston is known for the Heartbreak Hill but it's really a collection of them starting at mile 17, ending with the biggest one at Heartbreak Hill (Mile 21) -- I told myself I can do anything for 4 miles, just stick to the plan! This is actually when my quads got a little bit of a break, and it was time to use the hammies more. Kept it anywhere from 6:25 to 6:35 for the first 3 miles and then at Mile 21 (Heartbreak) we slowed to a 6:43 pace. Once I hit the top of the hill, my legs were screaming, and we hit a big downhill right after which did not help. I knew there was work to be done. 5 more miles!!! Heading into the biggest crowd, and the city of Boston.

We got right back on track at Mile 22-24 anywhere from 6:23-6:26 pace. I knew we had this in us after practicing so many big hills during our prep. You have to put yourself in the same challenging situations to be able to overcome them come race day. So here it was, back in the groove, I finished the last few sips of my bottle, grabbed a water cup and threw it on my neck, and was ready to finish. Onto my favorite mile.

Mile 25 I dug deep into the cookie jar. I used past experiences to fuel this. Something snapped in me and knew it was time to empty the tank. They had a big sign at Mile 25.2 with "1 Mile to Go" -- I looked back at Hanna and she said "Go, you got this."

Mile 25.2-26.2 at a 5:57 pace -- my fastest mile of the day. I hit another gear that I have never experienced in any of my races. Something just hit me, and it was time to leave it all out there. Step after step, I kept telling myself, "You are not out of the fight, push."

I took the right, and then a quick left to get us onto Boylston St where I could see the finish line. The crowd here was on another level, I soaked it all in, every single second. 200 yards out, I hit another few big strides - wanting to leave every ounce of it out there.

I hit the blue & yellow finish line and everything felt like it clicked.

02:49:06 - a new 26.22 PR by over 9 minutes, in less than 6 months.

Final Thoughts

Heading into this race I knew the prep had gone to plan and it was shaping up to be a big day. We hit big milestones throughout the last 3.5 months that I knew would help us on race day, thanks to the team at the Endurance Drive.

I hit the 3 goals that I set for myself and the biggest one was to have fun out there. That doesn't mean every second of the race was fun. There were times it sucked, my legs felt like glass, you question if you have it in you. It's digging deep to find the new measures that will take you out of those places. It's being surrounded by 30,000 other runners who are out there for the same reason, to better themselves.

This race was truly amazing to be a part of. I have so many good memories from start to finish.

Thank you to everyone who reached out before the race, during, and after. Your support means the world. I love this sport, and the people it has connected me with.

Time to enjoy this, and get ready for the tri season.