Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
55F / 13C
Total Time = 6h 28m 39s
Overall Rank = 1465/2903
Age Group = 45-49
Age Group Rank = 147/223
Pre-race routine:

Tossed and turned most of the night. It never seemed that I slept for more than an hour at a time. The nerves were buzzing since I had not been able to train as much as I had planned. Three weeks before the race I rolled my left ankle during an early morning run. I have rolled the same ankle before, but this time was worst than anything I had done before. For a little over one week I was unable to run and only did short rides on the trainer. This had me worried about how I was going to be able to handle the half marathon after the swim and bike. I had been able to run some while wearing an ankle brace, but the ankle was tender during my last couple of training sessions.

Ended up getting out of bed around 4 am. I took a quick shower, then ate a banana, a yogurt and a piece of wheat toast with peanut butter. After last years learning experience, I made sure to get lathered up with sunscreen before heading out the door.

Rode my bike down to T1 and setup my spot on the rack. With the cool mist in the air, I kept my sweats on as long as I could before dropping off my morning gear bag.
Event warmup:

No real warm up other than doing some arm swings and stretches while in the chute waiting for my wave (20).
  • 39m 37s
  • 2112 yards
  • 01m 53s / 100 yards

Started out near the back, in the middle, since my swim is not that strong. Shortly after the horn I was regretting where I started myself, as I had a wall of slower swimmers in front of me who kicked hard anytime I caught them. Took me a little while to get around them, but after that I managed to have open water by swimming a little outside of the buoy line.

In the end my time was faster than last year:
2011: 40:19
2012: 39:37
What would you do differently?:

Start myself a little further up to avoid some of the slower swimmers.
Transition 1
  • 05m 58s

My time was just a little slower than last year, which is to be expected with the whole wet gear bag. All gear needed to be put into the wet gear bag before heading out on the bike, or you would not be getting the gear back.
  • 3h 11m 35s
  • 56 miles
  • 17.54 mile/hr

I was worried about not being dressed warm enough since I had not packed my arm warmers in my ride gear bag. Luckily the ride was not too cold and the cooler weather seemed to help me with not getting too warm on the climbs.

The road conditions were pretty rough in spots on the front half of the ride from the various construction zones. I could feel the bumps in my injured ankle, but it did not bother me too much.

I was happy with being able to ride more in the aero position this year compared to last year. Unfortunately I still had to sit up several times in the last third of the race to stretch my neck and shoulders.

I was pleasantly surprised that the roads were not more congested in the no pass zones and hills, since I was one of the last waves to start the race.

Overall I had a faster split this year:
2011: 3:15:57
2012: 3:11:35
What would you do differently?:

Start riding the tri bike earlier in the year to get my neck and backside use to riding in aero position
Transition 2
  • 04m 55s

Happy with my time given the need to put my bike gear into a bag and the fact I had to put on an ankle brace.
What would you do differently?:

Not sprain my ankle 3 weeks before the race.
  • 2h 26m 31s
  • 13.1 miles
  • 11m 11s  min/mile

My ankle injury reared it's ugly head on the run. The run started out fine with no real issues other than a little stiffness in my right IT at my hip. I had decided before the race that I would walk the ramp and the transitions from the Strand to Pacific. Running on concrete, and the bike ride before the run, was making my ankle throb. I ended up walking one of the steeper climbs on Pacific during the first lap, but other than that I maintained my slow woddle. After starting the second lap I noticed that the bottom of my left foot was hurting, near the edge of the ankle brace. Walking made the pain less, but it was still present. I was obviously slowing down, but tried to maintain as much running as possible. Then I hit the 10 mile mark and I started walking as much as I was running. Between the new pain on my foot, and the throbbing of my ankle, I could not maintain a run for more than 3-5 minutes at a time.

After finishing the race and getting a chance to take off my left shoe, I discovered that my wet sock and the ankle brace had led to me developing a blister on the bottom of my foot. This explained the new pain on my foot.

Overall I had a faster run than last year:
2011: 2:32:
2012: 2:26:31
What would you do differently?:

Other than not sprain my ankle, I need to get better at pacing myself. My stand alone runs are much faster than this, so I need to get better on saving for the run (more bike training).
Post race
Warm down:

Walked around looking for my family while eating cold pizza.

What limited your ability to perform faster:

Ankle injury.

Event comments:

I think the course changes made the event more viewer friendly without impacting the race too much. The run was definitely harder with the additional ups/downs to the Strand.

I would like to see them remove the bike portion on the Strand and just have us ride down Pacific. The north section of the course was crowded with runners going both N & S, and bikes going S.

Last updated: 2011-08-21 12:00 AM
00:39:37 | 2112 yards | 01m 53s / 100yards
Age Group: 83/223
Overall: 0/2903
Suit: Xterra Vortex 3
Course: Counter-clockwise out and back with a slight dogleg left once we got past the protection of the harbor.
Start type: Deep Water Plus: Waves
Water temp: 58F / 14C Current: Medium
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Average
Time: 05:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
03:11:35 | 56 miles | 17.54 mile/hr
Age Group: 134/223
Overall: 0/2903
Performance: Good
Wind: Some with gusts
Course: Big loop around Camp Pendleton. Fast first 25 miles through Camp Pendleton along the coast to Cristianitos Road. Rollers started after the 25 mile mark, with one steep hill around mile 30 and then a steady climb from miles 33 to 38. One more steady climb around mile 41 then down hill back to T2.
Road: Rough Wet Cadence: 72
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 04:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:26:31 | 13.1 miles | 11m 11s  min/mile
Age Group: 180/223
Overall: 0/2903
Performance: Below average
RUN SPLIT 1: 0.75 mi 0.75 mi (9:32) 12:42/mi RUN SPLIT 2: 4.4 mi 3.65 mi (32:40) 8:56/mi RUN SPLIT 3: 7.2 mi 2.8 mi (35:29) 12:40/mi RUN SPLIT 4: 10.95 mi 3.75 mi (39:04) 10:25/mi RUN SPLIT 5: 13.1 mi 2.15 mi (29:46) 13:50/mi Split 2 & 4 are short, with 3 & 5 being long
Course: Two loop course, each loop starts at the pier and heads north on the Strand after going down a steep ramp. At the end of the Strand you U-turn back to the pier and back up the steep ramp. You then run down a block before heading back to the strand. The race then follows the same path as previous years, just with about a 1 mile loop added to the end along the a residential neighborhood. Multiple short steep climbs added with the new course (4 more ups and downs compared to the old course).
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
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