Hawai’i 70.3 2023

The Sunday after watching two days of the IRONMAN 2022 World Championship races here in Kona, I was sitting at Lava Java eating banana pancakes and I signed up for the 2023 Hawai’i 70.3 race. I was so inspired by what I had watched. My coach Jana winning her age group again, the midnight finishers battling until the end, the pros showing their superpowers, the spirit of aloha everywhere.

2022 Hawai’i 70.3 had not gone so well for me. Sandwiched between IMTX 2022 in April and Challenge Roth in July, I was not prepared for this race. I was overtrained, exhausted and mentally not focused. I finished, but just barely and had issues with everything.

I’ve taken a step back from fulls this year to re-focus. So I made this race my A race, even though it is one of the most challenging 70.3s. I came 2 weeks early to train out here and get comfortable with the wind and hills I was going to face. In the month leading up to this race, I had nearly every technological issue you could have and worked through them. I was ready.

I didn’t have any time goals for this race. With the trade winds and heat in Hawai’i, you never know what you are going to get. So while any other 70.3, I would be looking to do 3:15 on the bike segment, there was just no way to speculate how the trade winds would cooperate. This is certainly the most beautiful 70.3 ever, but some days Mother Nature charges admission for the view.

Everything was calm at the swim start. Race was a little smaller this year ; 1600 or so. So happy they had a rolling start this year. Last year the men went first, then the women and it was by age group and mine was almost last. I seeded myself in the 35-40 minute group. Took off and felt strong. The sea was calm. About 500 meters in I stopped to wiped the fog off my googles – so much better. Then I felt my silicone wedding ring slip off my finger into the ocean – that made me sad. Turned and then turned again – was heading straight into the sun. Thankfully lots of people around me so I just drafted off the person in front of me and no trouble getting back to the last turn buoy. When I was heading back into the shore, I looked down and there was a huge moray eel right under me- ECK. Do they bite? Had no idea – sped up – haha.

Hit sand and stood up. Got my bearings and started the long run to T1. Quickly got my stuff and off to my bike. The first few miles of the bike are inside the resort. No issues. Then out to the Queen K. Immediately felt the strong wind. It’s big rolling hills. Just stayed strong – my power was about 113 at this point – exactly where my coach wanted me to be.

Made the turn to go down into the port. This is the one segment I had not practiced. It’s a big downhill but there isn’t much shoulder and road is pretty crappy. I was in the shoulder and I saw a tree sticking out into it. I’d been nailed several times in training out here by trees. But this one was really big. Two guys were out in the lane so I couldn’t move over- we were going really fast – over 20 and I hit it. Thought it was going to knock my helmet off. Hurt like hell, but helmet scratched but still on. Drew blood on my right arm. Oh well, not taking me out today tree.

Then we turned to climb to Hawi. I had practiced this stretch and knew exactly what to expect. Was with lots of other riders and it’s up and down and all was good. 6 miles from Hawi and the turnaround it gets pretty ugly. The wind was really insane at that point – not a straight headwind but a cross/head wind. I was going 8 mph but working to not spike my power. I was passing people though. I had prepared for this stretch. Kept telling myself to stay positive, the turnaround was coming.

Stopped at the aid station at the top to drink and pour water on me. The sun was fully out. Last year it had rained and was cool. Not this year. Gathered my thoughts and started the descent. THIS IS SO MUCH MORE FUN!!!!! I told myself. Took advantage of the free speed and did not stay on the binders like last year. I was shocked how many people were behind me as I descended. Was traveling with a group of riders. Made a friend from South Florida – she descended faster but then I always passed her on the uphills. We decided to introduce ourselves after the 6th encounter – haha.

Down was much quicker than up. I knew my speed was pretty low (avg 14 mph) but I also knew based on the crazy trade wind and where I needed to keep my power for a good run, I was doing all I could. Turned at the port and there’s about a mile climb out of it. All of a sudden no wind and hot as hell. Slightly miserable. Then back on the queen K. So much car and bike traffic. At mile 48, I wasn’t even shifting but I felt my chain dropped. Damn. Had to stop on the shoulder and fix it. Back on in just a few minutes. After the last big hill, you see the palm trees for the resort entrance and it’s a beautiful thing. Just a couple miles to go. Cycled strong right into T2. Mission accomplished. This is my first Hawai’i with my new tri bike Phoenix : she is the most amazing bike and I really felt connected to her and trust her.

The run. Oh the run. New course this year. Instead of three loops it’s 1.5 loops. Less hills on the golf course but less shade. It was very sunny and hot. But when I started the run I felt good. I had taken in all my nutrition on the bike. I remember last year wondering how I was going to make it but this year I felt good. My heart rate was in the 150s, higher than my coach had wanted me at but my pace was in the 11s so I just tried to stay consistent. Got to the out and back section they call Hells Kitchen. It’s about 5 miles with zero shade. Road is slightly downhill. Take advantage of the downhill I told myself. Wind was to my back. They had 3 aid stations on this stretch. I just kept dumping water over my head and ice in my bra. At the turnaround I thought the uphill would be awful. This is where people started walking. But to my surprise, I felt OK and kept running. I think I actually ran faster at the point. I passed an IM medical official and he commented to me my pace was strong. Funny how little comments at times like this mean so much. Thankful to be done with Hells Kitchen and back on the golf course. Passed the finish line to start the second loop. Just 4 miles to go. Heart rate in the 160s. Had seen my teammate Jessica that morning and she reminded me that “pain is a privilage”. I am healthy and I am strong. So I kept repeating to myself pain is a privilege. For some reason, I also had “clear eyes, full heart, can’t lose” in my head yesterday as well. Not sure why, I think it’s actually a football thing, but it just seemed appropriate. I was in pain. My left foot felt like something was jammed under my toes. Probably from the very steep downhills. Just keep going Cheryl I told myself. So hot and so hard. Passing walking competitors they cheered me on and encouraged me. I love that. Came upon a lady running about my same pace, I followed her for about .5 mile. I don’t think there’s a drafting rule on the run – LOL – but it seemed to help me mentally. Saw teammates Jessica and Mike with about 1.5 to go and they were cheering me on and gave me high fives – gave me a last dose of energy I needed to finish this up.

Then just like that at the finish line. As I entered the shoot, I could hear them calling Cherie Gruenfeld in. She is an 18 time IM world champion finisher and won her 70+ age group at Kona last year. Absolutely an idol for me. How cool that I finished right after her.

End of day, this year was a 30 minute PR over last year. But as I said when I started writing this, you can’t compare them because they were very different Kona conditions. Only 992 of the 1500+ athletes who started this race finished. Because this is a HARD race. But I did what I came here to do. I stayed strong the whole time. When something happened, I didn’t freak out, I fixed it and moved forward. I am certainly stronger than I was a year ago and I intend to keep getting stronger and stronger. I love triathlon and I am so grateful to God for allowing me to have something I love so much in my life. Those who know me know what I just wrote above about triathlon extends to so much more. Life is hard sometimes and you have to not freak out and keep going and it will make you stronger.

After 70.3 miles like this, you always ask yourself why you do it, was it worth it. For me the answer is a resounding yes. No, I didn’t “win”, I didn’t qualify for any slots. But that doesn’t mean I didn’t win. As I sit here looking out at Mauna Kea and the ocean, I feel very much like I won yesterday.