Ironman 70.3 Augusta - Triathlon1/2 Ironman

189 out of 359, so not bad. Good swim, downstream. Was pretty comfortable throughout. Stopped a couple of times and did a side stroke to get my bearings and catch a very short break. Other than that, kept chugging along, breathing every 2 strokes mostly, mixed in every 3 here and there. Wetsuit and downstream swim helped my time. Good swim overall.

Not much, work on my form and overall swim fitness. I could keep better form when I get a bit tired on the swim.

Not a great transition, but okay. I probably could have knocked off 1 minute from this time. It was a pretty good run from the swim to the transition, but still should have been faster. Had a small problem getting on socks, decided to put on some body glide to my feet, the ground was wet, so I was trying not to step on the wet ground with my feet. Should have just put the socks on and gone.

Not mess around as much. Just put on the socks, etc. and get going.

Pretty good bike. Stayed focused throughout the bike. The first 20 miles may have been a bit too fast. My second 10 miles was averaging 194 watts, which I knew was too much, so backed it off after that and finally settled into a good rhythm and heart rate. Pretty much stuck to my nutrition plan of 1 bottle IP every hour and 1 gel every 45 mins. After the first bottle exchange, had to adjust the plan because the top to my IP came off on the first sip, so had to drink about 1/2 the bottle and pour it out. Adjusted by taking my gel about 15 min earlier than anticipated, and then kept schedule after that. Took salt caps every hour as planned. Picked up another IP on the second aid station at 32 miles. Kept race pace throughout and stayed in aero the entire time, with exception of a couple of climbs.

The course was pretty crowded to start, so it was hard not to get behind someone and draft, but tried to pay attention to it. My watts for the first 20 miles probably reflect trying to get ahead of the crowds and get into some clear spots. Was finally able to break clear about 15 miles in and get into a comfortable pace and distance from the competitors. It was pretty much fine after that, except for the closer you got to some turns and things would bunch up a bit again. Good course though, very nice and scenic, pretty flat, although there were a couple of consistent climbs.

Not much, probably try to settle down a bit sooner to get in a race pace rhythm sooner.

Overall, good transition. Got in, took everything off, decided to change socks and put on some body glide (good choice here, as I think it helped alleviate some potential blisters and problems). Did it much more efficiently than T1. Grabbed everything and headed off.

Not much, was pretty efficient at getting everything done. Could probably have been a bit faster, but overall okay.

Still firmly middle of pack, but not a great run. I was hoping for a better run. The first 5 miles were okay, after mile 5 I started to lose it a bit. By mile 7, it was all downhill mentally. My run splits pretty much tell the story here:

RUN SPLIT 1: 6.55 mi 6.55 mi (1:08:42) 10:29/mi
RUN SPLIT 2: 13.1 mi 6.55 mi (1:23:29) 12:44/mi

First half, everything was going okay. I came out of transition, keeping a 10min - 10:15 pace. Kept that pretty good and walked the aid stations through mile 4. Mile 5 was a little slower, but not much. After mile 6, it started to slow down. Finally got to about a 12:45 average from 7-11. Mostly run walk. The first loop was okay, and it wasn't as hot. On the second loop, the sun and heat was out in full force, which made it a bit tougher. Started getting hot and just wasn't there mentally. I think my body could have done much more, but I just couldn't get my legs moving or get into a running rhythm. Didn't have a plan for this breakdown at all. Finally, at mile 11, I talked myself into running 1 minute, walking 1 minute. Mile 12, I did 2 run, 1 walk. Finished strong, which showed me I probably could have run the last 3 miles had I sucked it up mentally. I was worried mentally about cramping too soon (which may or may not have happened) and worried about heat exhaustion or just loosing it mentally.

Took a gel at mile 2, 5, 8 and 10.5. Took water at every station, ice when I could grab it, sponges, etc. to stay cool. A few sips of IP along the way. Forgot about my salt tabs on the run, until about mile 7, took 1, then took 2 at mile 10.

My overall run fitness and training probably limited me, as I should have put more time into this. Also, work on pushing it mentally and knowing where that limit is. I believe I was TOO concerned about something happening on the run (dehydration, heat exhaustion, passing out, etc). I know I could have pushed it a bit more and come up with a better plan to finish a bit stronger. Could have probably knocked off 5 mins just by having a better run/walk plan, after the meltdown. Now I know to plan for this also and work through it a bit quicker.

Walked around the finish area and drank some water. Watched some of the other folks run by on the course. Then went to pick up my clothes, etc and change. Drank a protein shake after a while.


Overall Run fitness (for this distance) and mental toughness to push through the barriers on the course.


Overall, good race and well put together. Great course. Could have been a few more aid stations on the run, but otherwise, very well organized.