5430 Long Course Triathlon - TriathlonLong Course

The swim unfolded into three parts. The first 1/4 was awful. Even though I know I'm a slow swimmer and will get passed, I prefer to start in the front and let people pass me rather than be right in the middle of everything in the back. Turns out the swim included instruction for all 97 30-34 males to go right over me and I've got the cuts and scrapes all over my arms and shoulders to show for it. This lasted for maybe the first 500 meters and then things started to clear out and improve. The next part was great and was about 50% of the swim. I found my breathing rhythm, stayed calm, and increased my turnover. My mantra for the day was to be positive all the way through and I kept telling myself that I chose to be here and that everything was going well so there's no reason not to keep pushing. The last quarter wasn't bad, but I basically started to run out of steam. I couldn't maintain my faster turnover and although I found a guy to draft off of, he pulled up to breast stroke and I got kicked squarely on the top of my head. He was apologetic and I just kept going. Just focused on getting from one buoy to the next, turned and saw the shore and made it in.

My goal time for the swim was 38' and I came out of the water in 37'40" so I was happy with that. Even though it's not reflected a ton in the times, my swimming and confidence in the water has improved a lot this year. No way I could have covered this distance one year ago.

Starting at the front is fine and I'll keep doing it, but I should probably start on the outside rather than in the middle.

Didn't have the intentions of flying through here, but still a little longer than I thought since my wetsuit got stuck on my heels and I had a slightly difficult time getting my socks on wet feet. Oh well.

Same urgency to get my wetsuit off and relax with everything else.

Went out according to plan, which was easy easy easy at first and let anyone pass me that wanted to until my HR dropped into Z2/1 comfortably. About 15' in I started the nutrition plan but was slightly concerned because my stomach felt really bloated and I was uncomfortable. Thought about what others had said, which was just because you feel like crap for 30 or 40 minutes doesn't mean the day's over and to keep going since things can change. Fortunately, they did. Put down my bottle of HEED and tried drinking my Perpetuem, but couldn't get it down. Maybe got 1/4 of the bottle down but was gagging to do it. Threw it out at the bottle exchange and took on Gatorade Endurance, which I had no problem with. Also had a Clif Bar and 2 gels, as well as about 32 ounces of water. Had to pee for pretty much all of the second lap but just kept pedaling instead. My magic number for cadence again was 90 and any time it fell below that I switched gears and kept spinning. I'm sure I could have pushed harder, but I only missed my goal time by 27" so I'm happy with the bike.

Learning experience so I think about that for later. Eventually I'll probably need to know how hard I can push without making me blow up on the run, but I was happy with this.

Transition was uneventful. Finally was able to pee before heading out on the run. Forgot to take off my HRM, which was extremely annoying on the run.

Take off my HRM!

Tried breaking the run into 5 miles easy, 5 miles of tempo and a 5k. Didn't quite work out that way. I stopped at all of the aid stations and drank Gatorade and water (at each) and dumped water over my head) while walking through. Did that until I felt bloated and then I'd drink a little water and throw the rest over my head. I think that worked well since I never felt hot or like I was overheating on the run. The first 5 miles were uneventful and I got into a good groove. Tried picking up to tempo and that lasted for one mile. My breathing was fine, but my legs weren't having it so I did what I could to maintain a high cadence and keep going with what I had. Felt some aches and pains, but more or less tried to will them out of my body, which somehow seemed to work okay. I still hurt, but only to the extent that I expected (okay, maybe a little more). My hamstrings were getting tight, but there was no cramping so I figured I'd keep going. With about 3.5 miles left this guy passed me, going only slightly faster so I hopped right behind him and settled in. He had a GPS on and said only 3.2 miles left (once he realized I was there). It was nice to have a running partner and we agreed to keep working together so we switched out pacing about every quarter mile. He was really encouraging and somewhere in there he said something about doing a good job of holding pace since he was having a hard time and was only doing the run as part of the relay. Anyway, coming down the last mile was good and I said we just need to get to the crowds and we were home. Once we did that I dropped him and saw a group of people in front of me so I kicked. Passed two before the chute and 4 in the chute so there was noone I could see finishing before me, which was nice.

At the Peak Adam and I were talking about how all the pros came across the line and would hang their heads with their hands on their knees, wondering if it was for show or what. Without even thinking, I was in the same position since it was either that or collapse on the ground.

My goal time was 8'30"/mile and I ended with 8'20"/mile. And this is the first half marathon I've ever run.

I ran like I wanted, but just didn't have the Muscular Endurance to do everything I wanted (tempo and a good 5k).

None. Sat in the shade for a while and found the BT crowd. Hung out there until I was feeling increasingly worse and basically just wanted to go home.


Muscular Endurance. I'm happy with my performance, but know that I'll be faster with more training and more ME. I couldn't differentiate any of my run splits like I wanted to. That said, there was nothing more I could give out there.


Two things. First, if you're going to send out an email that says to respect the neighbors and not pee alongside the road, put some frickin portapotties on the bike course. There were none. Peeing I have no problem doing on the road, but in the beginning when I was bloated and having GI issues I was looking for them more for comfort of knowing they were there if needed. Fortunately that worked out okay. Also, the run course mile markers were weird. Not all the miles were marked and basically nothing for the second lap. Given the organization of the other two events, this is something I'd expect to be right on.