Revolution3 Half Ironman - Triathlon1/2 Ironman

This swim was one of my most comfortable ever. We trudged through the notorious black sludge and then I kept to the outside once we were swimming until things thinned out a bit. It was very easy to see the bouys, water temp was perfect for the sleeveless wetsuit, bilateral breathing was comfortable and my rhythm felt great - so not much to say here.

Not sure I would change a thing. This was a very comfortable pace and before I realized it, I was rounding the last bouy towards the home stretch.

Really lucked out here as my bike rack was on the end of the row, along the central path of the transition area. Maybe one of the best locations in the entire setup.

First time using the wetsuit strippers - all I have to say is thank you! It almost felt like cheating since I usually really struggle to get the thicker shin sections over my ankles. No problem this time though, they just yanked that thing right off me - chip strap stayed on as well.

Was able to get all my gear on for the bike without issue but had trouble getting all my food in the pockets of my jersey. This took a few extra seconds, but not a huge loss.

Run to the bike mount was easy with shoes on and then I missed locking into my right cleat so had to go coast very slowly without stopping. Waited to put gloves on after I was down the street a bit.

Shoes locked into pedals to start.

This felt to me really quite easy. At no time was I pushing hard - but the resulting speed was higher. For sure an ave. pace PR at 56miles (garmin had it at closer to 57). Most of the roads were typical rough Ohio surfaces, just like training.

There were small pockets of spectators along the course cheering us along. By the way, what a great turnout of people in the town of Milan - you folks really rock for coming out.

Nutrition was right on plan; 1.5 powerbars + 2 gels + 2bottles of gatorade + 1 bottle of H2O.........right around 720 calories for 3hrs (240 calories per hour).

Tried to conserve some energy with about 5 miles to go. It seemed like there was mass drafting on the way back into the park from about the bridge over the railroad back in. It was difficult to keep any rhythm because it seemed the same people would draft past - I would slow out of the draft zone - then I would end up passing them again. Almost like interval training but not nearly at the intensity. I attribute this to the course layout, several turns with no section much longer than 5 miles.

Not a thing, except for conserve some more energy for the run.

Felt great to be back in the park as I wanted to kill the run. Really was feeling prime. This was a straightforward transition - no secrets, just change shoes and go!

Nada.

I didnt see this one coming. Started out running really strong with pace around 7:40 per mile. All my bricks were at this pace. Felt great and was even able to hold a conversation. Average pace was under 8min/mile through the first half. Took on water and gatorade alternating at each aid station. Took a gel around mile 5 or 6 with H2O.

At mile 7 I could feel things going downhill really fast. By mile 8 I was walking the aid stations..had to stop to pee at the aid station. Somewhere after that but before mile 10 I started cramping in my left calf. Just before mile 11 my right quad seized up then left calf did the same - vicious cycle of compensating. The rest of the run was a mix of running until I cramped, hobbling through as much as I could (pretending to run past it) then slowing to a walk until cramping stopped. Rinse and repeat. At the crest of the small hill on the causeway, I was able to get some momentum down the back side and continue slow running into the last aid station. I was able to very slow jog/trot for the last mile into the finish.

Thanks to Team RWB for providing flags to those interested in carrying one down the finish chute.

Not sure, this was truly dissapointing as my goal was to run the entire course. Maybe salt tabs on the last portion of the bike? Hydration was good as I had to pee at about mile 8 on the run. Same thing happened (cramps) during the last few miles of my Marathon in January. Perplexing.

I should probably add a couple of workouts at 5 hours plus to get salt/electrolytes dialed in. Maybe 3.5hr bike plus 1.5hr run. I do know that I have a very high sweat rate, which I thought I planned accordingly (guess not).

Continued moving to avoid cramping, while drinking gatorade and muscle milk. Walked for about 20min then was able to get some food at the pavillion.


At this point I dont know and can only guess. Maybe I started out too fast after the bike, too much energy on the bike, salt tabs - but either way I wasn't far from my training paces.

I am pleased with 5:36:23 for my first HIM but will look forward to my next race at this distance - I think I have the potential to go sub 5:30 if I can figure out the right pacing with nutrition.


Great race, fantastic volunteers, spacious transitions, plenty of aid stations, organized crew and nice swag (shortsleeve shirt, longsleeve finisher shirt, headsweats visor, TYR bag, finisher medal).