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firmman 1/2 ironman - Triathlon1/2 Ironman

View Member's Race Log

narragansett, ri
United States
FIRM
72F / 22C
Sunny

Total Time = 6h 25m 41s
Overall Rank = 418/501
Age Group = 40-44
Age Group Rank = 61/65

Pre-race routine:

up at 5:30 am at nearby hotel after fitful sleep, did oatmeal and fruit juice for b-fast (worked great) and some fig newtons and gatorade 15 min before race, Packed up and had leisurly ride and set up trasition area and sent family back to motel for more sleep(keeps the crankies away, since they have to wait 6-7 hrs for dad)

Event warmup:

light stretching, look over gates and mat areas,

Swim

45m 17s
2200 yards
02m 04s / 100 yards

Comments:

didn't go fast but felt great, and remembered wetsuit (didn't outsmart myself this time!) comfortable w/ all aspects, didn;t get hit or hit anybody in the swim. wave start was wide and uncrowded which is great.

What would you do differently?:

nothing, work on speed over the winter

Transition 1

03m 30s

Comments:

Felt good with transition, walked out of water to sustain balance, moved thru t-1 with fluid motion. Used the advice of max and used my hands as knives to slide suit over heels and feet, thanks max!
Stuffed shirt with gu's, bars and threw on camelpack w/ water and headed out.

What would you do differently?:

try to wear shirt under wetsuit, saving time getting it on a wet body

Bike

3h 06m 24s
56 miles
18.02 mile/hr

Comments:

Long bike but good challenge. Paid more attention to heart rate and cadence than speed, also focused on drinking and eating every 40 min.
passed quite a few bikes, made up for slow swim time. Felt great!, no mechanical problems.

What would you do differently?:

nothing

Transition 2

02m 30s

Comments:

good transition, almost forgot to take bike shorts off (which were over tri-short, but didn't fall for it like last race) Strapped in and filled camelpack for run, great idea.

What would you do differently?:

nothing

Run

2h 28m 4s
13.1 miles
11m 18s min/mile

Comments:

Got legs back after mile or 2, really watched heart rate, walked when hr hit 170 and dropped it to 140, good course. Kept hydrated and cooled at water stops.

What would you do differently?:

nothing

Post race

Warm down:

cool down with hoses, eat and drink

What limited your ability to perform faster:

nothing really limited performance for first timer

Event comments:

good race,, as most folks comment " a FIRM race is a FIRM race, not fantastic but not horrible, in the middle" Good pre-race talks.
Improvements basically are in the signage areas. Bike course well marked but run needed more mile markers to let you know how things are going. Lots of guessing on times per mile. Sandwich boards would be great. Also, aid stations need to be instructed to cut gatorade concentrate with water, drinking liquid concentrate on run is rough, glad I brought my own h2o.
Learned and corrected previous mistakes for a smoooth finish. I follwed BT 1/2 iron training guide which was fantastic!! Could not have done this without all you BTers, the training logs worked great. Having family and friends for support connects the circle.
agiain, thanks to all!!

Profile Album

Last updated: 2004-09-13 12:00 AM

Swimming
00:45:17 \| 2200 yards \| 02m 04s / 100yards
Age Group:	63/65
Overall:	458/501
Performance:	Average
Suit:	surfer type setsuit
Course:	great course, sandy bottom, warmish ocean water, a few breakers at shore but calm past them. Short out to double buoys and then a mile parallel shore and then souble buoys back to shore
Start type:	Wade	Plus:	Waves
Water temp:	72F / 22C	Current:	Low
200M Perf.	Average	Remainder:	Average
Breathing:	Good	Drafting:	Average
Waves:	Good	Navigation:	Good
Rounding:	Good

T1
Time:	03:30
Performance:	Average
Cap removal:	Good	Helmet on/ Suit off:	Yes
Wetsuit stuck?	No	Run with bike:	Yes
Jump on bike:	Yes
Getting up to speed:	Average

Biking
03:06:24 \| 56 miles \| 18.02 mile/hr
Age Group:	57/65
Overall:	369/501
Performance:	Good
kept heart rate in check at about 150-160 range
Wind:	None
Course:	good loop course. highway breakdown lane with some mild inclines, 5-6 mile lolipop area that was hilly and presented a good challenge.
Road:	Smooth Dry	Cadence:	95
Turns:	Good	Cornering:	Good
Gear changes:	Good	Hills:	Good
Race pace:	Comfortable	Drinks:	Just right

T2
Time:	02:30
Overall:	Good
Riding w/ feet on shoes
Jumping off bike		Average
Running with bike		Average
Racking bike		Good
Shoe and helmet removal		Good

Running
02:28:04 \| 13.1 miles \| 11m 18s min/mile
Age Group:	62/65
Overall:	422/501
Performance:	Good
kept heart rate in 140-170 zone, usually 160ish
Course:	nice flat course, along some highway but mostly in neighborhoods, plenty of fluid/nutrition stops
Keeping cool	Good	Drinking	Just right

Post race
Weight change:	%
Overall:	Good
Mental exertion [1-5]	4
Physical exertion [1-5]	4
Good race?	Yes

Evaluation
Course challenge	Just right
Organized?	Yes
Events on-time?	No
Lots of volunteers?	Yes
Plenty of drinks?	Yes
Post race activities:	Average
Race evaluation [1-5]	4

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c2fd

2004-09-13 5:57 PM

Expert

1152

wrightsville beach, North Carolina

Subject: firmman 1/2 ironman

My Race Log

tri_again

2004-09-14 4:42 PM

in reply to: #61052

Expert

770

acton, Ma

Subject: RE: firmman 1/2 ironman

Wow! I'm impressed! Sounds like you had a great race and had fun doing it! You should be proud of yourself. Do you plan on doing this race again next year?

My Race Log

EllenG

2004-09-14 8:31 PM

in reply to: #61052

Resident Matriarch

N 43° 32.927 W 071° 24.431

Subject: RE: firmman 1/2 ironman

great race Glen! I am very impressed with your time and aslo scared to death of that race now. I cannot believe with a great time like that you were 458/501!! Holy crap! is it a bunch of pros there or what?!

I'd like to get together with you some time to discuss that training plan you used since you liked it so much. Was this your first half? Very impressive either way

My Race Log

c2fd

2004-09-14 9:46 PM

in reply to: #61052

Expert

1152

wrightsville beach, North Carolina

Subject: RE: firmman 1/2 ironman

yes, I would recommend this race and plan on doing it again next year. Yeah there were a lot of hot bikes on the course and some fast runners but mostly a lot of regular folks doing their best and having fun.
Ellen, I used the 1/2 iron program right out of this site, I really have to give credit to the person who put it together, Scott Herrick of Alpine multi sport.
thanks for kudos, couldn't have done it without ya'll,

My Race Log

tmwelshy

2004-09-15 10:50 AM

in reply to: #61732