South Carolina Half - Triathlon1/2 Ironman

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Ninety Six, South Carolina
United States
Total Time = 5h 38m 49s
Overall Rank = 96/194
Age Group = 40-45
Age Group Rank = 16/34
Pre-race routine:

Good eats, take it easy at the Fairfield Inn, enjoy time with the family. Had a friend come along to "crew" for the race. We got up at 5:30, had a bagel, headed to the park. Ate a bar along the way and drank gatorade and water.
Event warmup:

Not much, consistent with the usual for me. A little swim in the water pre-race to get some water in the suit.
  • 39m 15s
  • 2112 yards
  • 01m 52s / 100 yards

Surprising how rough the swim was for me. Initially had two people converge on either side of me and swim over the top of me. Not the best start, and was consistently jostled until the final turn back to the park.
What would you do differently?:

Good enough swim overall, didn't burn much fuel but got roughed up a bit. start closed to the front or the back - got sucked into the middle and paid the price.
Transition 1
  • 02m 7s
  • 2h 51m 5s
  • 56 miles
  • 19.64 mile/hr

I have never biked 56 miles before this race, so it was a bit of a toss up how it might turn out. Nonetheless I trained extensively for 20-30 mile segments on the BRP hills around Asheville, so I felt like the distance would not be too bad. I was pleasantly suprised to feel good throughout the ride and clock in below 3:00 in my first 1/2. Might have pushed it a bit harder if I had known. Also, as a few others have noted, I froze the first 25-30 miles - wet feet became numb two miles in and stayed that way until I got off the bike.
What would you do differently?:

Go at it a bit harder, and make sure the feet are DRY before I put them in the bike shoes.
Transition 2
  • 01m 42s

Again no major problems here, other than almost face planting off the bike not realizing quite how numb my feet were.
  • 2h 04m 43s
  • 13.1 miles
  • 09m 31s  min/mile

If there was any disappointment in completing my first half-Ironman, it might have been in missing the 2 hour mark in the run. I did a 1:52 at the Asheville Half three weeks ago on a veryhilly course, and felt like 2:00 was doable. I came off the bike with lots of energy and very little tightness. The first six-seven miles were fluid and good pace. About mile 7 I hit the sun and just faded. Had spurts of energy, but never got it back consistently for the last 5 miles. Last mile was tough, legs got wobbily but finished strong up the hill.
What would you do differently?:

Get run coaching.
Post race
Warm down:

Lots of fluid and hugs and kisses from family and friends. Walked to transition and gathered my gear, headed back to the truck. Lots of walking around after.

What limited your ability to perform faster:

Overall for my first 1/2 I was very happy. Goal was 6 hours and I got it done in 5:38. Stepping stone to the full Ironman next year, will definitely get some tri coacking to move to the next level.

Event comments:

Only one comment - did a warm bath and Ibuprofen Sunday night. Very little soreness or stiffness Monday. Got a low-grade bug Tuesday, ran its course thru my body and the rest of the week, finished Friday at 182 pounds versus pre-race 190 weight. Finally feeling human again, invigorated and planning for next year!

Last updated: 2009-10-12 12:00 AM
00:39:15 | 2112 yards | 01m 52s / 100yards
Age Group: 18/34
Overall: 115/194
Performance: Average
Suit: DeSoto
Course: Keep turning left and get home.
Start type: Deep Water Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:07
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
02:51:05 | 56 miles | 19.64 mile/hr
Age Group: 11/34
Overall: 82/194
Performance: Good
Course: rolling hills, rural SC countryside interspersed with a few small towns.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:42
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:04:43 | 13.1 miles | 09m 31s  min/mile
Age Group: 20/34
Overall: 116/194
Performance: Average
Course: Not all that stimulating, but the volunteers did a heck of a job motivating everyone!
Keeping cool Good 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] 4