Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
50F / 10C
Total Time = 6h 24m
Overall Rank = /
Age Group = 50-54
Age Group Rank = 17/39
Pre-race routine:

Up at 3:15, tried to sleep more, but couldn't. Showered, shaved legs, cut said legs (discussed again later) ate a bit of dry cereal, still no caffeine and packed up. Fixed flat out with PBJ and banana and a bit of granola, but couldn't stomach it until 6:30. Got a good spot at the end of the rack near the fence, so lots of room for me and my stuff. Got there about 5:15.
Event warmup:

Standing in line for the bathroom. A few jumps and high knees and light jogging. Finding my VB's and chatting. Watching the pro men and some of the pro women come out of the swim.
  • 42m 54s
  • 1931 meters
  • 02m 13s / 100 meters

The really good thing is that I just kept swimming. Kept plugging along and got into a groove. No breast stroke, no freaking out when I ran into some kelp or another swimmer. Just kept swimming. Actually passed up a few people from previous waves that were kind of struggling. Actually felt bad for them. I did pass a few folks here and there.
What would you do differently?:

Get my swim coach and my different technique more dialed in. That will come.
Also, would have cut over toward the middle and buoy line much, much sooner. I would have to say the swim was average though still because I didn't get bothered by others bonking into me or clawing at my leg or anything. Much more comfortable in this OWS than any other previously.
Transition 1
  • 06m 25s

Could have gone faster I suppose but wanted to make sure I had everything -- Put gloves on ends of shifters and put them on while riding. Still haven't mastered the shoes on the bike technique yet. It took a bit longer to pull my long sleeve jersey over my slightly wet body but I knew I'd be very cold and miserable without it.
What would you do differently?:

  • 3h 18m 54s
  • 56 miles
  • 16.89 mile/hr

I'm very glad I trained on hills and lots of them because it paid off on this course. The first pancake flat stretch could really trash your legs if you went out too strong, but I knew this and restrained myself. I had plenty in the tank for the hills and a good spinning in aero to take me back to T2. It was a good day on the bike. I pushed harder than normal.
What would you do differently?:

Not much.
Transition 2
  • 04m 47s

BJ was there and asking me if I needed anything. She was volunteering. I chatted with her while I changed socks (yes I changed socks) and put my shoes, race belt and got my food in my hand to run out. Stopped at the porta on the way out and off for the run.
What would you do differently?:

Maybe I shouldn't have been so chatty? :)
  • 2h 11m 2s
  • 13.1 miles
  • 10m  min/mile

I started out strong, faded a bit and then got strong again, faded and then strong. That seems to be how these 1/2 marathons in a HIM go for me. My goal was to be under 2 and I guess because I pushed the bike more I just didn't have it in me to push more on the run. I'm not a fan of the flat course on pavement. Hard on the back. I do realize I'm much lighter on my feet now though. Chatted with several people (mostly nice guys) on the run. Helps to pass the time. Plus, sometimes I think I'm designated cheerleader and read others names and cheer for them, especially if it looks like they need a boost.
There were a lot of aid stations and they were really great. The ruffles potato chips were fantastic!! I don't eat chips but they really gave me the salt I needed. I had my race fuel belt with me and drank my drinks, plus a bit of water. Mostly put water on my arm coolers. The sun was hot, but it was still a beautiful day.
What would you do differently?:

Try to push a bit more.
Post race
Warm down:

I felt really great after finishing, until I stepped into the massage tent for a massage. Lying down--not a good idea. I got light-headed and felt sick to my stomach and hot and they called medical. Got taken to the med tent so they could check my vitals and had to sit there for a while until they would let me go. No IV though, so that's good. My pulse was up at 88! Yikes. It's normally 58 or even lower. When it had gone down to 72 they let me leave.

What limited your ability to perform faster:

Probably not taking enough fluids during the run. I should have realized that when I didn't have to potty, that was a sign. I only took one enduralyte tab and probably should have taken 4 or even more. The chips were probably a bit too late.

Note to self: Keep moving after finishing. Do not stop at massage tent, do not pass go, do not collect $200 unless I've "won" it. :)

Event comments:

My one complaint is that all they had at the finish food tent was chain bought pizza. ICK! No fruit, no juice, no bananas or bagels or anything else. I wasn't in the mood to eat, but an orange might have been refreshing. They did have LOTS of great stuff at the aid stations, including cola, chips, cookies, bananas, oranges, ice, ice soaked sponges. Ooooohhhh -- I should have just gotten some ice chips on the run. That's what I did at Barb's last year. An Ironman branded race was on my goals, so now I've been able to strike through that one. Yippee.

Last updated: 2009-10-02 12:00 AM
00:42:54 | 1931 meters | 02m 13s / 100meters
Age Group: 0/39
Overall: 0/
Performance: Average
Started outside, too far outside and kept over for too long. Advantages, no one to mess with. Disadvantages, had to swim farther. Did get around the first turnaround buoy fairly tightly and then was more in the fray. Tried to draft some. Did get caught by some of the fasties from swim wave behind. I felt a bit discombobulated. Maybe the new coach and messing with my hip rotation and stroke hasn't come together quite yet. I was much faster in the last half I did. Much calmer, river swim there though, too. My left leg cramped up a bit, so I flexed it and then my quad cramped. Not so good, but I just really tried to move from the hips. I guess it was the cold water, but I've been swimming in the cold water. ??
Suit: 2xU
Course: Harbor out, rectangular and back in.
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 06:25
Performance: Average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike:
Getting up to speed: Average
03:18:54 | 56 miles | 16.89 mile/hr
Age Group: 0/39
Overall: 0/
Performance: Good
Didn't get the off button pressed so not accurate data, but didn't wear a HRM.
Wind: Strong with gusts
Course: Flat first 29, then big hill, rollers, flat and 2 or so more big hills, but not as steep or as long as the first one, then flat with a nice tailwind on the way home. There was a gnarly wind on the back side of Camp Pendleton that I really had to lean into at times. The people with zipp and disk wheels were probably suffering a bit here.
Road: Smooth Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
Time: 04:47
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
02:11:02 | 13.1 miles | 10m  min/mile
Age Group: 0/39
Overall: 0/
Performance: Good
Course: Flat, flat, flat with a few minor inclines. Along the beach, so pretty ocean. Lots of spectators near the north end of the course and at the turnaround, but kind of sparse at the other end.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: 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: Below average
Race evaluation [1-5] 4