Ochsner Ironman 70.3 New Orleans - Triathlon1/2 Ironman

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New Orleans, Louisiana
United States
Premier Event Management
83F / 28C
Total Time = 6h 25m 4s
Overall Rank = 1272/3070
Age Group = M50-54
Age Group Rank = 64/170
Pre-race routine:

Drove to New Orleans on Friday and went to race meeting and packet pick-up. On Saturday I went to the open water swim in Lake Pontchartrain set up by GNOTRI club. Only swam for 15 minutes but felt fine in the shorty and decided not to use the full wetsuit. Biked on the course for about 30 minutes and ran for 10 minutes. Was done by 10am. Relaxed for the rest of the day. Went to Palm Sunday Mass, dropped off my bike and had pasta and chicken for dinner. In bed by 9pm.
Event warmup:

Up at 4:30 and arrived at transition by 5:40. Got things set up and waited on the shuttle to swim start. Would have been fasted to walk. Hit the porta-potty. Watched the pros swim by. Talked to Coach Gail, found Carmel and just tried to stay relaxed.
  • 43m 29s
  • 1900 meters
  • 02m 17s / 100 meters

Water temp at 70 degrees was perfect for my shorty wetsuit. Initially (first 200m) I had the "fight or flight" feeling and doubted my ability to swim the distance. But I fought through it settled into a rhythm and really enjoyed the rest of the swim. I found plenty open water and could easily sight off the buoys to the left and shore to the right. Gotta love bi-lateral breathing.
What would you do differently?:

Calm down sooner.
Transition 1
  • 05m 30s

Fairly long run from beach to transition. There was a mat to cover a rocky area but it didn't do much good. I tried to run but had to walk gingerly over the rocks. I think this could be where I hurt my foot that came back to haunt me in T2 and on the run.
  • 3h 05m 28s
  • 56 miles
  • 18.12 mile/hr

The bike began well as we enjoyed a slight tailwind for the majority of the ride to the east. Unfortunately the winds really began to pick up from the benign early morning conditions and when we turned for home we were treated to what seemed like 20 mph headwinds for the last hour of the bike. I handled them pretty well having trained in some windy conditions. My average speed suffered but I managed to keep my intensity (heart rate) consistent. Overall I was very happy with just over 18 mph. I was able to take a bottle and a half of water and a bottle and a half of my nutrition. A bit less than the target 250 cal/ 1000mg sodium per hour.
What would you do differently?:

Not much. But I would supplement my sodium intake given the humid conditions.
Transition 2
  • 07m 39s

I stepped off the bike and immediately felt a sharp pain on the outside arch of my left foot (not the one with PF). It hurt a lot! Could not run and could barely walk my bike through transition. Massaged foot as I put on my running shoes. Gobbled down my only two Advil and two Enduro Sharks(450 mg sodium each). Hobbled over to the port-a-potty and took care of business, wondering if I could run and contemplating a DNF. At least I had toilet paper.
What would you do differently?:

Avoid whatever causde the severe foot pain - although I am still not sure of the source.
  • 2h 22m 58s
  • 13.1 miles
  • 10m 55s  min/mile

My first mile was a struggle due to the foot pain. I didn't know if I could run through it or if it would worsen and result in a DNF. The next two mile it began to get better. After mile 3 the pain left. I took a gel every 3 miles and 1-2 EnduroSharks (sodium) every 3 miles. So I had a reason to walk through all the aid stations which were about 1.5 miles apart. From mile 3 to 9 I had a few moments during which I could almost enjoy the run. Unfortunately the foot pain returned around mile 9 or 10 and continued to worsen. No more meds of any kind so I was left to HTFU. The water station walks became extended and finally at 11.5 miles I had to walk for about a half mile figuring I'd lose 2 minutes to walk a half mile than continue at an 11:00 min/mi pace. I started running again at mile 12 and as a competitor said during that mile "there's no pain in the last mile." She was right. I ran it in and even mustered a decent kick running down the last blocks of Decatur through the human chute that had formed.
What would you do differently?:

I'd love to have more "energy" left for the run but given the heat and humidity I was satisfied with my run. It was especially gratifying to overcome a totally unexpected obstacle like severe foot pain.
Post race
Warm down:

Shuttled off into the post race area for some water, Gatorade, bananas, cookies, pizza and finally a beer. Saw Coach Gail and some Gorillas. Learned the conditions kept most of us from reaching our time goals.

Was a bit too tired to truly "Laissez Les Bons Temps Rouler" (let the good times roll) at the post race festivities but after a shower I recovered enough for a dinner of crawfish and beer with the support crew.

What limited your ability to perform faster:

Foot pain in T2 and much of the run. Headwind for last 20 miles of bike. Heat and humidity on run.

Event comments:

I suppose one's hometown is always a great venue for a 70.3. But bias aside, I think New Orleans is a great venue. The weather could have been better but it could have been worse too. Given the weather conditions and the unexpected foot injury, I was satisfied to finish in 6:25:04 and establish a PR.

Profile Album

Last updated: 2008-12-15 12:00 AM
00:43:29 | 1900 meters | 02m 17s / 100meters
Age Group: 59/170
Overall: 0/3070
Performance: Good
Suit: shorty
Course: Enter at Bayou St. John and swim along seawall to Pontchartrain Beach in more or less a straight line.
Start type: Wade Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Time: 05:30
Performance: Below average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:05:28 | 56 miles | 18.12 mile/hr
Age Group: 74/170
Overall: 0/3070
Performance: Good
Garmin data BIKE(5 mile increments) Avg HR 146 Max HR 166 lap/Pace/Avg HR 1 18.7 158 2 20.2 153 3 18.3 151 4 20.1 145 5 19.0 144 6 18.8 144 7 18.6 144 8 16.7 144 9 16.7 142 10 16.4 141 11 14.6 144
Wind: Strong with gusts
Course: One loop out of town to the East and back. Headwinds were brutal last 20 miles of course.
Road:  Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 07:39
Overall: Bad
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:22:58 | 13.1 miles | 10m 55s  min/mile
Age Group: 64/170
Overall: 0/3070
Performance: Average
Garmin data avg HR 161 max HR 183 1 mile incremets lap/pace/avg hr 1 9:42 156 2 10:04 158 3 10:10 161 4 10:31 159 5 10:41 161 6 10:47 165 7 10:46 162 8 11:04 159 9 10:35 159 10 11:21 160 11 11:41 163 12 12:28 162 13 11:16 161 14 8:48 171
Course: First 6 miles on Lakeshore Drive - sunny, windy and humid. Temps in 80s. Rest of course through City Park and down Esplanade Ave to French Quarter. Mostly shaded but still hot and humid.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
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] 5