Ironman 70.3 California - Triathlon1/2 Ironman

First ever 1.2 mile swim in a race. I have had prior issues with hyperventilating. I got into the water and it was not really cold at all. I swam in colder water in Long Beach and this past December in Palm Springs. Had to swim about a 100 yards to the start. I was there with about 30 secs to spare before the horn went off.

Started the swim, no panic issues and got into a somewhat decent rythym. I felt I navigated well and avoided any real issues. I am not a fast swimmer so i stayed as much as I could to the right. I think I was swimming comfortably. Then the huge swells started happening at the opening of the harbor. I continued to prod along, not making these huge swells an issue.

I did the turn by home and was still being tossed by the swells until getting away enough from the mouth. I kept my rythym. About 250-300 yards from the finish, I got a cramp in my left calf. It took me 20 secs before I could start swimming again. I felt I finished strong.

I exited the ramp and was helped out by a volunteer who helped unzip my wetsuit. I was not tired or out of breath from the swim. I thought I did a good swim for my swim level. I found out my time was 46 mins. I was a little bummed but for I was hoping for a 40 min swim but was happy to finish and not at all tired. Even though I ll saw my swim was average, it was good for me!

swim faster, be more efficient in the water.

I am not the fastest T1'er. Exiting the swim, there is a long run to the transition area. I felt a little wobbly on the run. I was saying to myself dont fall down in front of everybody.

I got to my bike, i was still wet. I tried put my arm warmers and socks on. It is not the easiest when you are wet. I put on my bike jersey and the necessities for the ride. FInally, put my shoes on.

Lastly, i took a GU, water, and a salt tab.

Ran out of T1 to get on my bike.

Be more quicker, probably towel off to help put on arm warmers and socks.

My coach had me at about 3:05-3:17. I thought bike was one of my strengths but I went out with fellow tri club members and found out I wasnt as good as I thought. My goal was to be as close to 3:05.

My instructions for the 1st 20-25 miles was to hold off. 85 rpm cadence and a HR of 120-135. Yea right!!! I started the bike in the 150's and crept to 160's as some points. I never really got into the 120's. I hovered around 130's to 140's. But I was riding pretty quick. All was well.

I was taking salt tabs every 45 mins and 300 kcals per hour. My nutrition was infinit, GU (gels and chomps), stinger waffles, and water. I think this is why i raced well, because of my nutrition. I dont like eating or drinking alot but I forced myself to keep with the 300 + kcals per hour.

Made the turn inland, just kept hammering away. I trained pretty hard up La Tuna Canyon, 4 mile hill with some serious grade. I know there were 3 big climbs in this race. I kept waiting for them but never found them. I felt there was one serious hill but it wasnt that long at all. My training on my hills let me cruise on these hills.

I met up with my buddy at mile 35. We talked for a few and then I continued onward. At approx. mile 40, i was warned by a marshal about following too close. I felt i was the 7 meters from the person in front of me but I slowed and continued on.

I then put the afteburners on, even though there was a nice headwind. I hammered on the bike. I was passing a lot of people. I truly was surprised by my ride. I was really worried about the climbs that never came.

At mile 50, I looked at my watch and saw that I could break 3 hours for my ride. I was so happy. I easily rode into T2, under 3 hours. I shocked myself andd I felt good about my ride.


Nothing really, I know next time what to expect and I truly believe I could do a better bike time.

When I got to T2 at 430 am, I was thinking I ll just walk to my rack. My rack was at the far end of the transition area. I needed to conserve energy for the run. Fortunately, I felt great after an excellent bike ride. So I ran the entire way to my rack.

I got to the rack and quickly stripped off my shoes and bike jersey. I quickly put on my run shoes, slapped on some Scape lotion on my head, put on my visor, and had a salt pill and some water.

Ran out the chute...


Nothing really, do a quicker change

My coach estimated my time 1:59-2:10. I felt 1:59 was a huge stretch but thought I would be more towards 2:10.

My instructions was to take it easy the first 2 miles and then gradually try and increase my speed. I thought I started slowly, I was waiting for my first mile lap time on my Garmin but it never came. So I had no idea what my first mile was. It never worked for the rest of the run.

So I just raced with a good rythym. I felt pretty good. I was hammering the run. I never looked much at my watch during the race. I usually look only at my HR. At the first turn around (4 miles), I looked at my watch, I was at 4 hr 30 mins. WOW! I am 9 miles from the finish and I have a shot at breaking 6 hours.

I continued to run well, I finally walked on Wisconsin to Pacific. I did the 2nd turnaround and continued towards the finish. I took a few 20 sec walks but the last 1 1/2 miles, I cruised home to the finish line. The last mile was pretty easy.

Prior to the finish, i took off my garmin and put it in my back pocket. I didnt want my finish photo with the watch. So I stoped it a few seconds after the finish. I was shocked to find out I ran a 1 hr 56 min half marathon in a 70.3.

Nothing. I thought I ran a very good run

I was hurting a little in my legs. I had to walk around.

Nutrition- had a slice of pizza, 2 chocolate milks, some water, and a little cola.

The great race hid any pain that I had.


Becoming a better swimmer and maybe lose a few more LBS. I weighed in about 212 lbs for this race. 10-12 lbs could help a lot. But my fitness was good.


#1- I want to thank my beautiful girlfriend, Josie. She has been so supportive of my training and race goals. I even have her doing races. I am lucky to have her.
#2- thanks to my coach Tawnee Prazak for believing in me and being a great coach.
#3- thanks to ChrisM, one year ago he was a big inspiration for a dream come true. Thanks Chris and nice meeting you at the race.

I trained and worked hard for this race. I am the firm believer you can do whatever you want. I dreamed big and come through big. I am very happy and blessed. I just hope to continue this journey for years to come.

Next stop, WILDFLOWER in 5 weeks!!!!! (2 sprint races in between!!)