Vineman Ironman 70.3 - Triathlon1/2 Ironman

I wish I sighted a little more which would have helped keep a better line, and I would have made the turn-around a little faster. Other than that, I was really happy with my time. Someday I'd like to go sub-30 but that probably takes more than 2x per week of training.

The sides of T1 were carpeted which was nice but the rack areas were not. I had a small towell to wipe my feet on but a little sand and gravel was still between my toes. Luckily, it didn't cause any major problems later in the race. I got my wetsuit off (with cap/goggles in the arm), socks and cycling shoes on, threw on my helmet/glasses and was off.

Some day I'll have tri shoes with one velcro strap rather than 3. I also need to get better at getting the suit off my heels. It seems to get stuck there rather easily.

I pushed the pace, trying to catch a friend who started 16 minutes before me. I spent a lot of time in the aero bars when I could. Did lots of passing since I was in the last wave. When passing, I would try to draft for a few seconds behind the person before making the pass. At the half-way point, I knew I had a great pace, and would potentially beat my goal of 3 hours, but Chalk Hill was still ahead. At mile 37, I catch my friend Brian. We ride with each other for about 4 miles then I decided I wanted to put a gap on him up Chalk Hill to make a statement. I pushed up Chalk and was amazed how short it was, then got in my drops for the down-hill. For the last flat stretch into the high school, I kept the cadence high, and tried to loosen up my back. In the final stretch, I took whatever fuel was left in my bento box and put it in my jersey pockets for the run.

Nutrition: Every half-hour, I was taking a gel which was working well. I had a bottle of cytomax that I was sipping along the way, and I took water at the aid stations to wash things down. I was able to take two endurolytes before my little packet of them bounced out of my fuel box. Bummer!

Take in some protein on the bike, don't lose your salt tabs!

I royally screwed up T2. For some reason the entrance looked different and I thought I was on the second row of racks (really I was the first row, right at the entrance). I went all the way to the end, turned back down the second row, went under the rack to do my transition, then ran again all the way to the end of the racks on the way out. STUPID. It may have cost me a minute.

On the way out, I hit the port-a-potty for a quick pee, and then I was off.

Maybe pick a spot at the end of the racks so you have a second to orient yourself once you enter the TA. Really, I should have just been thinking more about it on the approach and I wasn't.

Two TA's makes everything a little more complicated in ways you wouldn't expect.

Mile 1 was a little rough but I eventually found my legs and got rid of a side stitch. Mile 2-4 felt good but I could tell the rollers were going to be a big challenge. At mile 4 Brian catches and passes me. I start doing the math in my head to determine if he can put 16 minutes on me from that point. By mile 6 or 7 I'm starting to feel the fatigue kicking in. At every aid station, I take a little gatorade washed down with water, and some more water goes on my head. I had a few pretzels and a couple fig newtowns. At the turn-around, I knew Brian had 2 minutes on me already and I was fading. I was walking up most of the hills. At mile 10 I started to think I could lose 16 minutes to Brian. He's a runner and I guessed that he took the bike course easier than I did. I tell myself it's just an easy 5k to go, leave it all on the course. I still had to walk here and there. Even in the last 500 meters, I walked for a few seconds. I was over-heating and my heart rate was probably too high. My legs just didn't want to fire. Finally the finish line is in sight and I make my way across it.

I see Brian and quickly realize that I did beat him. I am VINEMAN. My first HIM is in the books. I beat my buddies, and I smashed my goal of 6 hours. The run was not pretty but everything else was really great.

My warm-down consisted of lying on the grass, trying to catch my breath. Then I ate and drank a ton.


Lack of training for hills on the run, the heat.


The only thing that made this race a pain in the ass is the two transition areas. If you have someone to drop you off at T1 without having to leave a car there, it's a HUGE help once the race is over.