Ironman 70.3 Racine - Triathlon1/2 Ironman

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Racine, Wisconsin
United States
HFP Racing
66F / 19C
Total Time = 6h 32m 20s
Overall Rank = 1208/1740
Age Group = M35-40
Age Group Rank = 155/208
Pre-race routine:

Not much, just went to the bathroom a couple of times, made it Transition to set up with plenty of time to spare. No back ups or issues with travel or getting in & out of the staging areas.
As was evident by my lack of Workout Log entries, I did not train at all for the event this year and I was just going to go out there into the hot & sunny race and see what would happen.
Event warmup:

  • 46m 52s
  • 1931 meters
  • 02m 26s / 100 meters

I was expecting a far worse swim time, but I started off conservatively and just eased into a race pace (for me) about a quarter of the way through. Of course, I could only hang on to that pace for the next half mile but it felt good to stay on pace and even catch a few of the preceding wave swimmers. The rest of the swim was just a calculated effort to the finish.
What would you do differently?:

Transition 1
  • 04m 22s

Pretty good leaving transition and having executed the couple of new things I needed to do at this event. It was nice bringing in new tasks and forcing myself to think through the T1 v. just relying on instinct. It was a new experience.
  • 3h 15m 48s
  • 56 miles
  • 17.16 mile/hr
Transition 2
  • 03m 11s

I took my time in T2 this year just to make sure that my feet were clean and I had to start my Nike+ Sportband before I left Transition.
  • 2h 22m 10s
  • 13.1 miles
  • 10m 51s  min/mile

It got pretty sunny out there during my run and the sun took it's toll on my ability to push and suffer on the run. I was just dealing with my nutrition and electrolye levels to manage my running and walk breaks. Had I decided to push the pace I know I could not fuel enough to avoid a serious medical consequence later on. So, I was happy to manage what I could and keep my pace down to a level where I would survive.

1 10:57 10'57"/mi 151bpm
2 21:18 10'21"/mi 159bpm
3 29:53 8'35"/mi 164bpm
4 38:56 9'03"/mi 163bpm
5 48:48 9'52"/mi 161bpm
6 57:47 8'59"/mi 156bpm
7 1:06:40 8'53"/mi 163bpm
8 1:19:08 12'28"/mi 157bpm
9 1:29:15 10'07"/mi 162bpm
10 1:39:58 10'43"/mi 159bpm
11 1:50:52 10'54"/mi 166bpm
12 2:02:06 11'14"/mi 154bpm
13 2:11:46 9'40"/mi 155bpm
(Sorry JHag, I didn't get that negative split)
What would you do differently?:

Umm, I know I don't have to mention it but..."train". I should probably train when I plan on doing a half-Ironman.
Post race
Warm down:

Not much, just bask in the ability to finish something that big on will power alone. I said a prayer for my mother's health with the backdrop of my own selfish acomplishment in prospective. I got pretty emotional off to the side of the finish area and had a private moment to reflect. Why do I love to suffer so much...

What limited your ability to perform faster:

Yeah, zero training one Olympic distance race to train with prior to an half iron distance event is not the way one should go into this. That said, with prior knowledge of a hot race (see last year's race report), I just relied on my experience and keeping my head screwed on straight to get through the day. It was something for my own personal experience that's for sure. Now I know what my floor is and how well I can actually do with no training.

Profile Album

Last updated: 2010-12-05 12:00 AM
00:46:52 | 1931 meters | 02m 26s / 100meters
Age Group: 187/208
Overall: 0/1740
Performance: Below average
Suit: Full Orca Equip
Course: Point to Point, well marked.
Start type: Run Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Below average Navigation: Average
Rounding: Good
Time: 04:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:15:48 | 56 miles | 17.16 mile/hr
Age Group: 183/208
Overall: 0/1740
Performance: Below average
Wind: Little with gusts
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 03:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Average
Shoe and helmet removal
02:22:10 | 13.1 miles | 10m 51s  min/mile
Age Group: 155/208
Overall: 0/1740
Performance: Bad
This time my legs were cramping on my thighs just above the knees. I walked quite a bit of the first mile and a half or so and thought it was really going to be a long day and what had I gotten myself into. I didn't have that feeling before since going slow and steady was ok for me but walking a half marathon was not a picnic I wanted attend. With the thigh cramping down to a tolerable level, I bagan running again and eventually loosened up enough to peel off 2 mile runs before forcing myself to take walking breaks. My first two miles took 24 minutes while my next 2 miles were run fast enough to lower my per mile pace to just under 10 minutes/mile. I was happy with the improvement and perseverence it took to be able to see that I would be able to run at least some parts of the half marathon. Just more proof that "Pain is temporary, Quitting lasts forever".
Course: Out and back, 2 loops starting with two nasty little hills and then run through the lakefront Racine neighborhood.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 2
Good race? No
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5]