Oregon 70.3 Race Recap: From Kevin Le, Physical Therapist & Endurance Specialist at APEX PWR in Tigard, OR
Hey everyone!
Kevin here at Apex reporting back after racing Oregon 70.3, a half ironman in Salem. That’s 1.2 miles of swimming, 56 miles of biking, and 13.1 miles of running.
We swam down the Willamette River, so the times were fast and swimming played less of a role in the overall outcome of the race. I came out of the water in 11th place out of over 2000 athletes. This isn’t because I am the 11th fastest swimmer… but probably because I picked a line with a fast current. Swim time – 18:27
I biked hard out of the gate. It’s a fine line between optimal pacing and too hard. Not saving enough juice leaves you struggling on the half marathon afterward. Maintaining an aerodynamic position is also crucial. I worked hard and passed one person after another until I was in 2nd place while making sure to take in enough calories–275 grams of straight sugar over the course of the 2 hours and 15 minutes I was on the bike. Bike time – 2:15:25 (24.8 mph).
I got off the bike in 2nd place overall. The legs were heavy the first few minutes but quickly warmed up, and I felt strong. 3rd and 4th place were running much faster than me and passed me within 3 miles. I was now in 4th. I stayed consistent with my pace as the fatigue set in. Miles 9-12 were the hardest—I didn’t want to slow down, but I didn’t want to blow up and lose even more time. One step after another, one mile at a time. It’s always daunting to think about running hard for 13 miles after biking hard for 56. Run time – 1:24:16 (6:25/mile).
My best race to date. 4th overall, 1st in my age group.
Next up: the big one at Ironman California in October. Stay tuned for more in my training & recovery story!
If you’re interested in working with me at APEX PWR in Tigard, Oregon for your running or endurance athlete needs, I’m available for the following services:
- Physical therapy for injuries, nagging aches or pains, or surgery rehab
- Lactate testing to discover your training zones & dial in a more specific plan
- Monthly run coaching or just a one time consult to get a better understanding of how to approach your weekly routine.
Previous Blogs
Weighted Vests for Weight-Loss Maintenance: What the Science Really Says
Weighted Vests for Weight-Loss Maintenance: What the Science Really Says Losing body fat is hard. Keeping it off long-term? For many people, that’s even harder. Our bodies are designed to resist fat loss. When fat stores decline, the body interprets it as a survival threat. Hormones and neural signals kick in to ramp up appetite,
From the First Steps to Full Return: ACL Recovery at APEX PWR
From the First Steps to Full Return: ACL Recovery at APEX PWR For athletes, few injuries are as daunting as an ACL tear. The road back can feel overwhelming, from the initial pain and swelling to the long months of physical therapy and training required to return to sport. At APEX PWR in Tigard, Oregon,
Why Muscle Matters for Women: Strength Training Could Save Your Life
Why Muscle Matters for Women: Strength Training Could Save Your Life “70% of hip fractures happen in women. The minute you break your hip, you have a 30% chance of dying and a 50% chance of never going home again.” — Dr. Vonda Wright These statistics are alarming, but they highlight a truth that women’s