Vineman Full Ironman - TriathlonFull Ironman

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Guerneville, California
United States
58F / 14C
Total Time = 10h 44m 22s
Overall Rank = 42/821
Age Group = M40-44
Age Group Rank = 4/119
Pre-race routine:

Gina and I got into Santa Rosa later than we had hoped. We went straight to the pre-race meeting then to packet pickup. This all went smoothly. Perhaps the later meetings were not as full as the early meeting in turn shorter lines at packet pickup. Went over to T1 and set up for the run. Very minimal set up, the only thing I added to my usual were shoes, visor, race # belt, fresh socks and sunscreen. We then went to check into the Hotel, unloaded the car then went to dinner. We ate at CA'Bianca in Santa Rosa and I only bring this up because it was awesome. We were a little under dressed, I had on shorts, flip flops and an Iron Maiden T-shirt. Went back to the Hotel, soaked in the hot tub and pool for 30 min, then hit the hay. For once I actually slept the night before a race. Woke up at 4:00 got ready and left by 5:00. Got to Johnson's beach a little later than I would have liked But all went well setting up and ended up having about 10 min. to spare.
Event warmup:

  • 1h 07m 52s
  • 4224 yards
  • 01m 37s / 100 yards

I set myself up front and on the left side, knowing the real fast guys would be gone quickly leaving the rest of us. The horn went off and my day began. Just as I figured the fast swimmers were gone I settled into my pace. I did not experience much contact and found clear water within 200 yds. I couldn't believe it, 120 guys and I felt all alone. There was one guy to my left going my speed so I dropped back a little and got on his feet. I could feel the draft so I hung there as long as possible. before I knew it I made the first turn. Lots of people walking at the turn, not me I modified my pull to keep from dragging my hands on the bottom. Again down stream and clear water ahead. Kept my pace to the second turn drafting when possible. Did the first loop in 34:42. The second loop was uneventful except after the third turn some people were crossing into my side so I was not only sighting every couple strokes but looking out for a head on collision. second loop was more than a minute faster than the first.
What would you do differently?:

Nothing, perfect pace
Transition 1
  • 02m 34s

I knew I was going to wear socks for the ride just because on long training rides my shoes would cut into the top of my foot something I did not need to deal with on the run. Anyway this takes a few seconds with wet feet. Ran with bike to the mount line. Mounted my steed at the bottom of the hill with shoes already clipped in I knew I only had one shot to get my foot on top of my shoe. Caught it perfectly and up the hill I went. There was Gina at the top. She wished me good luck and I was on my way
What would you do differently?:

  • 5h 30m 2s
  • 112 miles
  • 20.36 mile/hr

I made a strong effort not to go to hard on the bike portion, so I let anyone go that passed me. After 30 minutes a group of 6 or 7 riders went by but I stuck to my plan and told myself "that's not my race" I kept up on liquid nutrition and cliff bars till mile 75 were I started feeling a little sick to my stomach. I switched to water and this passed quickly. My rear wheel started rubbing about this time but only when climbing hills. It was fine on the flat lands I did not want to stop and adjust it unless absolutely necessary. I made it over Chalk hill the second time with my fingers crossed from there its a cake walk. I finished the bike portion before the strong winds picked up. This is a little perk you get if you can finish the bike ride early in the Afternoon.
What would you do differently?:

I should have hydrated more with water, as you will read in the run segment. Also need to figure why the rear disk was rubbing. The pace was exactly what I was looking for to set up the run.
Transition 2
  • 02m 42s

All went well here. Changed socks, grabbed visor and belt and I was gone
What would you do differently?:

Did not need gel flask. should have left it.
  • 4h 01m 12s
  • 26.2 miles
  • 09m 13s  min/mile

I exited T2 and felt great, told myself "easy big guy you got 26.2 to go". Well I misunderstood. Easy means 8 or 8:05mm. Well mile 1 was 7:30 mile 2 was 7:35 but I was able to reel myself in a little. The first 13 miles went well. But when I hit the hills on the second loop my right hamstring cramped up. I had to stop. I tried to stretch it out and rub it down and it loosened a little. I started running again and in seconds it cramped again. I saw a mail box on the side of the road and kicked my foot on top and stretched it in that fashion. This seemed to work but I got a little concerned. My legs have never cramped. was this going to keep happening? This process took about 2-3 minutes. I started running again, but had a real hard time on the hills. One of my smaller goals of this race was to not walk at all on the run portion. I started declining rapidly and knew I would have to walk a little. At that moment when I stopped running and started walking I was so disappointed. That cramping had a big effect on me, and my energy, even my stomach. I made a deal with myself since that goal was gone to only walk the aid stations. This worked to finish the second loop. I got my bracelet they give to show each loop completed. I now had two. One loop to go. I don't really remember much of the last loop. I remember grabbing ice and Gatoraid mixing them and drinking at each aid station and I remember making the final turn at the timing mats. I heard another guy tell the monitors "this is the last time I will see you" and I thought to myself, me too. I knew there was a long rise on the way back but nothing major. I walked about half the rise and said to myself "no more walking". with about two miles to go I started thinking about what I had accomplished so far. Overall, how well it went and I would only be a few minutes longer what I thought I would do. This gave me a little kick. Plus I wanted to look strong coming to the finish. It felt great crossing the finish line, breaking the ribbon was a nice touch. My first thought was one thing..... "I am an IRONMAN"
What would you do differently?:

I think more hydration on the bike with water and having the discipline to start a little slower on the run.
Post race
Warm down:

Rested under a tree with Gina. Told her all about my day. She told me about hers. Got a little post race meal. I ate across from a guy who went 9:29. He got a share of $4000 for doing that. He thought his cut would be $800

What limited your ability to perform faster:

Probably being dehydrated on the run and not pacing properly. The run should have taken me 3:45. I missed a podium spot by 1 minute 10 seconds. OUCH

Event comments:

I say it every time because it's true. My wife is the best. She supported me through this dream of mine. She spent large portions of weekends alone or watching me nap. She listened to me go on and on about Iron this and Tri that. Thank you baby, I love you.

Profile Album

Last updated: 2010-11-01 12:00 AM
01:07:52 | 4224 yards | 01m 37s / 100yards
Age Group: 0/119
Overall: 169/821
Performance: Good
Suit: sleevless
Course: up stream and back, two loops.
Start type: Wade Plus: Waves
Water temp: 0F / 0C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:34
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
05:30:02 | 112 miles | 20.36 mile/hr
Age Group: 0/119
Overall: 50/821
Performance: Good
HR avg 152
Wind: Little
Course: Two loops through the wine country
Road: Rough Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:42
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
04:01:12 | 26.2 miles | 09m 13s  min/mile
Age Group: 0/119
Overall: 0/821
Performance: Bad
Course: Three loops. 3-4 hills on each loop
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4