Katy's miles for money day: race report on Ironman Cozumel 2024

I had my "miles for money" day on November 24, 2024, at Ironman Cozumel. (2.4-mile swim, 112-mile bike, 26.2-mile run). My past ironman training and competitions were helpful to Scott in preparing for his perimeter ride just as my chasing Scott around on the bike this summer, as he got ready for his 100-mile gran fondo bike race, was helpful to me! First and foremost, congratulations to Scott on a great 100-mile gran fondo bike race- he finished in 4:35, on a very rainy windy day to finish 11/51 in his age group and complete his very first 100-mile bike race! So very proud of him - I took loads of Facebook live videos of him flying by.

This was my 5^thironman and my 3d ironman Cozumel. My last IM Cozumel was in 2022. I had finished in 12:53 in 2022, had a great race in the 55-59 age group. But a week after the race I had emergency surgery in Mexico to save my life, ended up having 3 ½ feet of dead intestine taken out. (Side note: International Hospital great but be sure to have ability to pay for surgery.) I took a substantial amount of time off after that surgery to heal. We then left on Scott’s milesformoney.org journey (11,000 mile charitable cycle perimeter ride of the United States, to raise funds and awareness for prostate cancer and schizophrenia) so I had very limited training until June of this year when we returned. I then promptly managed to crash on my bike, and then sprain my ankle.

So, my lead into training for this ironman race was not my typical IM prep. I felt less prepared, under powered on the bike and not as fast on run. So, my event goals were to 1) stay out of medical tent, and 2) smile and stay calm, happy, on the whole course. I was very excited as fellow miles for money team member, Julie Halvorson, newly back from Nice for world championships, had also agreed to wear a ZERO prostate cancer Zoot brand kit, so I felt like we were a team going into the race! We both did the race to raise donations for zero prostate cancer and give us something to focus on other than ourselves. (Scott continues to treat for metastatic stage 4 prostate cancer and is doing very well.)

1) pre-race I had to really prioritize getting away from my lawyer work to try to get rid of my stress headache and to actually relax and rest. As a lawyer with my own business the advantage is a I can work remote, but the disadvantage is I rarely take time away from work. I tend to go into races over tired and stressed, which does not help me for an ironman. We got to Cozumel very early for Scott to acclimate to conditions for the 100-mile bike race, and for me to acclimate for the IM. I also had the benefit of training on the course and in the ocean, which is super helpful. Going in I knew how hot and humid it could be, how windy the “wild” side could get, and how wavy the ocean could be. I had switched to tubeless tires, so I also got time to adjust to that – which was a good thing as I had a major blow out. I also lost a part to my bike wheel in an early morning ride where I tried to set up in the dark, requiring NOW sports and Mike Bieber to send me a backup wheel with Julie Halvorson. I had so many bike challenges I was just grateful to have a working bike the day of the race! Thank you to our Cozumel friend Mark Lindsey who was great at helping us solve bike problems, and to the Bike box in Cozumel.

2) race day

After a few days of an “el norte” (northern wind that shuts the port down and causes rough swimming conditions on the west side) race day was less hot, humid but windier than previous races. We “only” had a temperature of 80 with a 67-degree dew point, rather than mid 80s with a 76-degree dew point. These temperatures actually felt cool to me which told me I had indeed acclimated to the warm humid conditions. The day was however expected to be windy and It was the windiest of the three IM I have done in Cozumel- but not as windy as I had experienced in training.

Swim: 1:17:38 3d in age group

I had a long wait to get into the water. I seeded myself 1:20-1:30. My previous IM swim at Cozumel in 2022 was 1:10 on a year that we were told the current was not much help, and was 1:13 on the first Cozumel, so this was by far my slowest Cozumel swim.

Waiting to get into the water was a bit alarming as the dock was so wiggly from the waves, I almost fell in. I also had a lot of extremely nervous people around me and I was trying to stay calm. I could see the waves were more than my last two IM coz, but I also had trained in waves and I knew that it was a beautiful buoyant swim so I tried to stay calm.

I did eat and drink all the way up to 5 minutes before - it was a cooler than normal Cozumel morning so no issues with overheating this time like I did for the IM 70.3 in September. After I checked on my bike and placed my nutrition and pumped up tires at T1 (completely in the dark in a very dark corner of transition,) I was bused to the swim start and then I waited and waited for my turn to swim. I did see a beautiful morning sunrise over Marina Fontinu!

My heart rate was way up waiting- nerves were high. I do not consider myself a fast swimmer, just a steady swimmer and I do try to keep my heart rate low to save my energy for the bike and run. I also have asthma, if I go out too hard, fast, or panic I have had an asthma attack in the swim. So, my goal is always to go out very easy until I am very relaxed and ensure that I am breathing fine then pick up the pace.

The first 1500 was hard and slow and against the current but I kept thinking calm and easy and patience, after which I was able to start pushing and pulling more, and I started to pass people. The very last part of the swim was with the current. I was surprised to be stung multiple times by jelly fish. (Some said sea lice? Regardless it was unpleasant) The only one that really bothered me was on my face - swatting at it I almost knocked my goggles off. I also had my right foot cramp up, so I kicked more and tried to release my toes. That was new and different. I also got sandwiched between two big guys. I was trying to swim forward between them when they kept going crooked and swimming into me. One guy finally swam on top of me. I went under and then just swam at an angle to get away from them! It was harder to sight due to the swells, as I would lift my head and only see water. I had to sight at top of a swell. It did calm down the longer we went.

This was the hardest Cozumel IM swim I have done due to the waves, jelly fish and everything, and it was slower than my last two Cozumel swims but I was still happy with it given all the challenges. I stayed calm and no asthma attacks!

Transition 7:35

HOW annoying. No showers to wash off salt water, and no one manning the bags. I had watched and taken a picture of where they had put my bag the day before when I dropped off my bag, but they had moved it. When I brought my bag they forgot to put numbers up for 1300 and up, and with my number being 1712 I didn’t know how they would find my bag… so went to the store, bought a red and white bow and a magic marker to make my bag more visible. Well, they took off the red and white bow which I somewhat expected. My bag did not have a number where it was hung, and they had moved it, so I had to find it. Usually, they give you your bag. No help in transition either, the sweet young girls there did not speak English. Loads of lost athletes in there. It was a very long round about run from swim exit to the changing tent but that is typical, so a slower transition time than I wanted but it was about what to expect given all the issues.

Bike 6:51 4th in age group -

I wasn’t sure what I could do on the bike as I knew I had less power than the previous Coz race so I was going by a combo of perceived effort and power wattage. I started out strong. Then left calf started to have sharp pains… cramping? Not sure what it was. I tried to switch to pulling up more as that seemed to feel better than pushing down. The wind on south and east side was intense. My speed when way down and power up. (Speed varied from close to 20 to 14! Big variance with the conditions, but normalized power stayed fairly consistent). I really focused on ignoring my dropping speed and focused on power, prioritizing that I wanted a good run so I didn’t want to burn my legs out. :) I have always had a really good bike then tanked at the run. I wanted this year to be different.

On second loop my calf got better. But my stomach took a dive. I was eating and drinking regularly according to plan of 90 carbs per hour, and ingesting salt. No clue why - but I made sure I was dumping water on myself at the aid stations. At special needs about 63 miles in I pulled up and when I tried to chew a tums I projectile vomited, and my bladder let lose at the same time. LOVELY - GROSS. At least I did not hit the kid that gave me my bag.

I threw up one more time a few miles into the bike. I kept up with the nutrition and hydration even with the stomach issues as I know I had to do it no matter what!

Overall I enjoyed the views, and enjoyed my bike even though I was not exactly where I wanted to be with the power on the bike and even with the wind and my stomach. The sunny day was not as hot or humid as past races here, but that heat/ humidity and the wind was still taking a toll with loads of ambulances on the course. But the third loop I was just so happy I was moving forward when I swore that between the wind and a gentle incline I was practically at a standstill.

I did lose some nutrition over bumps so I was happy I carried extra in a run belt around my waist. I did pick up my frozen drinks at special needs - which were not frozen any longer but warm! Usually, I remember to bring a freezer bag from the US. I forgot to do that this time. I had a pre-race nutrition plan that I had practiced, however my stomach has not been tolerating carbs as well ever since the intestinal surgery. I continue to work on that issue.

I also stayed ahead of any heat issues by dumping cold water over myself at every transition, this took time, but I didn’t want to overheat. I also tried to ride on the edge to stay in the limited shade, which also helps me.

This was my first race going tubeless, and as I saw a lot of flats I was happy that I had made this transition. My final time was significantly slower than my 6-hour bike at the last Cozumel, but given where I was at in training and what the conditions were like, I was not happy but satisfied.

Bike to run transition -5:43

Again they put my bag somewhere and I didn’t know where, and as it was not marked individually and the categories were hard to see, many besides me were struggling to find their bags!. A bunch of us were running around trying to find the numbers and our bags. In the changing tent I remember looking into the bag trying to figure out what I was supposed to do. I was a bit out of it. Changed my very wet socks. Did not do a good job tying shoes laces as I had to stop again later to re-tie and knot them. Overall given how I felt it wasn’t a bad transition time. Everyone was commenting on how rough the wind was, especially for the third lap.

Run 5:19

This is what I am most proud of, an Ironman marathon PR for me by 10 minutes. I started off ill. But I eased into the run with slower pace to let my heart rate calm and my breathing improve. I trusted that it would improve after a couple of miles. It took more like an hour, but it did finally improve, and so did my stomach, allowing me to move along a bit more. I stopped at every aid station to pour water at myself, and I put ice in my hat, down my shirt and back. This took time but I wanted to manage my body and keep it cool. I kept up on nutrition (maple syrup shots) and coke to settle my stomach, and salt. I drank a lot of water too, but mainly I was dumping it on me. Eventually after the sun went down it was much easier to keep cool. It helped that I was acclimated to hotter temps and more humidity than we had on race day. I did eventually have a banana and orange on course too. The aid stations did great with keeping ice and water available.

I also had to again manage my asthma. I did inhale on my rescue inhaler and kept my pace, heart rate in check, to ensure I would not have asthma problems. I walked through each aid station which helped this issue too.

I did feel a couple of toenails move due to wet feet, and blisters forming, but I am used to that, as well as the usual soreness. My stomach was nauseous or hurting off and on the entire run. I didn’t get too tired and until the final loop. I stopped at special needs just for the treat of Pringles. I did not really have to do so, as it cost me a few minutes, and in retrospect probably should have skipped it. But I didn’t know where I was at as to the clock or fellow competitors, so I figure why not!

Overall was super proud of my marathon as I finally had a steady one - which has not happened in 1/2 or full marathons. I also smiled ALL Day even during the run! My non IM marathon in cool conditions is much faster, so I know I have more room for improvement for IM marathons, but I was happy. My final time was 13:42, so not a PR, but again I executed my plan and was content with that.

A huge highlight all day was seeing my husband who was awesome to yell out, and my friends Cindy and Bill, and Tiffany, who flew from MN to cheer me and Julie on. They were so very encouraging and were great about cheering me on, especially to keep running in the end: STRONG LEGS STRONG MIND KATY! It was also great to see Julie on course, also wearing her ZERO prostate cancer Zoot race kit.

I was SHOCKED that I finished 3d and earned a World Championship spot in Kona, Hawaii. They had announced at various times pre-race how as this was a "Latin American Championship" so the women had 75 Kona slots and Men had 85 to Nice. But this information had not translated into me doing the math to see what that meant for my age group.

My goal was to 1) stay out of medical tent 2) have fun, smile and if possible, 3) place on podium ( 1-5). Very pleased with result, but also the process. Many thanks to my now retired coach Neil King, and my new coach Shyanne McGregor, my sherpa husband and love of my life Scott Freitag (number ONE fan award for how he yelled loudly for me), my friend Julie Halvorson for racing IM Coz as a ZERO fundraiser, and my friends who flew all the way from MN to cheer for us, Cindy, Bill, Tiffany, NOW bikes with Mike Bieber, and our Cozumel friends Mark Lindsay and also Bike Box who helped us with our bikes. The support was incredible and really made it all the more special.

It is a dream come true to know I am qualified for, and I am going to Kona. Scott is equally as happy that he gets to see me do this - as he was there for my first and knows how far I have come, and how hard I have worked to get here. Meanwhile, Scott and I continue to appreciate and be grateful for each day. He heads back for his next tests and treatment at Mayo in January 2025 (still on the quarterly plan,) and then in February he is doing the Birke, a LONG marathon cross country ski race. Go Scott Go! As always, we appreciate your support and remind you to have the men in your life get their PSA tested. Giving Tuesday ZERO has a match going on, so if you are so inclined we always appreciate donations which will be matched on now through Tuesday... milesformoney.org.