Soma Half Iron Triathlon - Triathlon1/2 Ironman


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Tempe, Arizona
United States
The Red Rock Company
89F / 32C
Sunny
 		Total Time = 4h 58m 5s
Overall Rank = 107/1000
Age Group = M45-49
Age Group Rank = 9/81
Pre-race routine:

Got up at 4:50, dressed, guick bite, and walked to transition from hotel 10 min. walk). Bike was dropped off the day prior. Had assigned transition spots...I love that. I lucked out and got the 3rd shot in from the main aisle.
Event warmup:

Pretty thorough swim warmup while the wave in front started. Was worried that the pinched nerve in my shoulder would hamper me.
Swim
  • 37m 29s
  • 2112 yards
  • 01m 46s / 100 yards
Comments:

Felt more comfortable than normal. Good pacing. Some nerve pain down my arm into my elbow, but didn't limit me.
Transition 1
  • 00m 59s
Comments:

Smokin...I skipped the stripppers and did it myself. Best in my AG.
What would you do differently?:

Get into shoes better.
Bike
  • 2h 30m 57s
  • 56 miles
  • 22.26 mile/hr
Comments:

Definitely felt like I was working harder than last year for a 1 min. slower time. Course changes added hills and some sections where you had to watch your speed.

Left arm had only 50% feeling and some pain on 1st lap. Got better throughout the ride.
Transition 2
  • 00m 58s
Comments:

Smokin...2nd in AG.
What would you do differently?:

Not sit down to put on socks.
Run
  • 1h 47m 41s
  • 13.1 miles
  • 08m 13s  min/mile
Comments:

Decent run for me. My goal was to be under 1:45. I fought hamstring camps (both sides). I stopped briefly in mile 2 but was able to run through them the rest of the run, though it seemed I was always on the verge. I was passed by the 8th place guy at about mile 5. Another guy came up on me at mile 5.5 and I stuck with him until mile 9 when we had run up on 2 more guys in our A/G. I passed all 3 guys and continued to open up on them. Was hurting pretty good, but held on.
What would you do differently?:

??? Just more training/miles. I'm still improving.
Post race
Warm down:

A little shaky upon finishing. Was fine after 2 min. Found family, found shade, and snacked on pretzels. Eventually, needed to walk, got lunch and a quick massage on my low back & shoulder.

What limited your ability to perform faster:

Swim and run.

Event comments:

I love this race. Great venue...well run.




Last updated: 2009-04-02 12:00 AM
Swimming
00:37:29 | 2112 yards | 01m 46s / 100yards
Age Group: 26/81
Overall: 210/1000
Performance: Good
AHR=144, MHR=158
Suit: Sleeveless
Course: Out and back rectangle. Includes 200 yd. run to mat at entrance to T1.
Start type: Deep Water Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Good
Breathing: Average Drafting: Good
Waves: Navigation: Average
Rounding: Average
T1
Time: 00:59
Performance: Good
Cap removal: Good Helmet on/
Suit off: 		Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
Biking
02:30:57 | 56 miles | 22.26 mile/hr
Age Group: 7/81
Overall: 82/1000
Performance: Good
AHR=146, MHR=157
Wind: Some
Course: 3 Loops each with 5 180s and 16 90s. Slightly more hilly than last rear.
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
T2
Time: 00:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:47:41 | 13.1 miles | 08m 13s  min/mile
Age Group: 14/81
Overall: 134/1000
Performance: Good
AHR=158, MHR=173
Course: 2 laps around Tempe Town Lake. Mix of sidewalk/concrete path and fine gravel path.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 2
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5