Redman Triathlon - Half Redman - Triathlon1/2 Ironman

Water was very murky, could not even see my own hands. I positioned too wide and had to cover more distance as I wanted to stay away from the crowd. Drafting was almost impossible as you could not see anything. Being far from the shore and no features on the horizon was difficult to sight unless positioned very close to buoys.
I settled in a long stroke/ steady pace, held back and measured RPE with breathing. It was a nice steady rythm. Backed off after the last turn to prepare for going vertical, which is always very painful for me. So it was this time as well. Standing up, it was pouring, we were still swimming bu this time in T1 with water up to ankles. Swim resulted in PR time, but I take these with reservation as courses are often miss measured.
Swim effort and tactics were on target, I was on target for the race PR.

Position closer to the lead group and buoys, accept the beating, find the feet and ride it. Navigate better.

I have practiced a flying mount for this race, but weather conditions caused that I use judgment and not do it. So, I clipped in and I went. Otherwise just another avg. T1.

Nothing

The course was delicate and far beyond my comfort and experience level. I guess fear comes with age. I knew that focusing on hammering only and not managing the ride from the conditions stand point would lead to broken bones. So I adjusted accordingly.
I held back first 14mi, allowed HR to settle upper Z2-Z3. I even chit-chatted with Bob and another athlete from KC. At mi 14 I put the hammer. I knew I was behind on time, so it was time to work. At turn around it was clear that with dismount there was not going to be a bike PR. I kept effort at bottom to middle Z3, restraining and holding back. It became clear that the run will have to be the deciding factor today. It was cool and there was a chance, I knew. I passed about 17 riders along, including all the athletes that passed me early in the ride. My early hold back was paying off for sure. Coach Gordo would have agreed with this strategy. I was looking at another time check point, where we turn south for a final 14mi. The wind was going to be behind. Well, rain was intensifying and I backed off. And I did back off just a little too soon too much. That was a mistake that cost at least a minute if not more. I felt fresh entire time, no strain, scary, I thought, arriving to run in well managed fatigue state.
Hydration was on target, discipline pays off one more time.
In summary, bike pacing and strategy required changing before the race and during due to conditions. I adapted well with above mentioned exception. It was not a PR on the bike. I will have to live with that.

Should have retained Z3 effort all the way instead of backing off.

Average, still struggling with FR 305 quick release.

The plan was: at all cost HOLD BACK, HOLD BACK, HOLD BACK, no matter how good it feels, first half, then asses and take it from there. I needed avg 7:37 to brake 1:40, original goal, however as my bike split was below goal, I needed a breaktrough run to make sub 4:40 race. I also wanted a negative split.
At the start felt great, pace check and hold 7:40 and I did. 2mi clicked off like that on target, felt great. Ok, I thought, race effort now, pace showing about 7:25, 12 sec faster than plan. I am thinking I will have to evaluate, I do have slight tail wind. Next 3mi clicked at 7:24-7:27, including into the wind, HR check, bottom of Z3, feels good, I can sustain. Hydration/salt tabs, gels on target initially. Mi 6 and 7 is where the lack of discipline and focus came, they clicked at 7:20, and that was too fast. I knew I had to ration what I have and I was going to pay for it somewhere and I did. I went back on adjusted target now of 7:25-7:30, I began to hurt, but it became clear that sub 4:40 was possible if I could sustain this pace and effort. Miles 11, 12 I was hurting to the point that lack of focus again and I was no longer capable of talking myself into feeding as it takes now so much effort reaching into the pocket for a flask and downing water became a major energy cost. I felt cramping becoming a threat as I could feel on every step and running through that standing water was not helping. I decided to back off so I avoid cramping as I thought, now would be too costly to get one. The pace is now slipping mi 12 to 7:43, math says if I can keep 8/mi or below I can still PR the whole race within the goal.
.7 mi to go right hamstring cramp came, well I was not stopping, it was eye popping, I held it, limping and running, ,looking at my watch, I was cursing in Serbian, no one could understand luckily. Pays to know another language. Finlay, the cramp let up on the final turn, so I could look good finishing. Looked at the watch crossing and it showed 4:39:25. Mission accomplished.

Remember those 2 middle miles at 7:20, yep, that cost me my negative split and a strong finish. I got into race with a 7:40, 7:40, 7:35......kind a strategy, cooler weather and rain allowed for faster run, but 7:20 was a lack of discipline.
I did improve in sticking with a plan but still need to work on discounting sometimes false subjective feelings and show more discipline in execution.

None


Bike weather and road conditions, I am a whimp.


The best organized and conducted race I ever attended. Given the conditions people of Redman and Oklahoma City showed amazing determination, support and skill in putting this first class event. Not enough words can describe how grateful I am for all the work volunteers did. Sweeping mud and water off the roads, being wet with us all day.......
This race is worth every bit of it and more.