South Bay International Duathlon - DuathlonStandard


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Morgan Hill, California
United States
USA Productions Events
52F / 11C
Overcast
Total Time = 2h 22m 45s
Overall Rank = 2/125
Age Group = F45-49
Age Group Rank = 2/12
Pre-race routine:

Got up at the crack of early (daylight savings time, I lost an hour!!!) Ate a bowl of oatmeal with craisins, had a cup of coffee and a piece of multigrain with peanut butter. One glass of water.

Drove the 70 minutes down to Morgan Hill and had no navigational issues! Bonus.

This would be my first duathlon and I honestly didn't know what to expect as far as how I'd feel biking off of a run...but since I had my plan in place (as of Thursday...to run the first leg easy)...I was feeling like...meh, no big deal. Then Steve throws me a little curveball and says, you don't really have to do that, you will lose unnecessary time, just run it like a half marathon effort, zone 3, if you feel good, keep it up...then bike as hard as you can, and hang on for dear life on the 5k.

My heel has really been very quiet lately, so this seemed doable, but I was mentally not there at all! This threw a little kink into my run easy plan. Frankly, I wasn't sure my body even knew what a half marathon effort would feel like since everything since Disney has been super easy...30 minutes, twice a week for the past 8 weeks or so! So I decided to just try my best to execute and base that first run strictly off of what I knew was Zone 3.
Event warmup:

Did about a 10 minute jog with strides. Sipped a little cytomax. Restroom one more time. 3 minutes!!!!
Run
  • 43m 54s
  • 6.2 miles
  • 07m 05s  min/mile
Comments:

My wave (40+Females) started one minute after the 39 and under females. I saw one woman take off and then one other woman and I ran side by side for the first 3 miles, and then she pulled ahead. This run went by quickly, and I made sure to keep my HR under 153. I tried not to look at the pace, but occasionally saw it under 7 minutes which kind of freaked me out. My heel started getting a little achy at mile 4 but it was manageable and I really wasn't ready to call it a day over a little achiness. I took water at mile 2 and 4. No sport drink or gel on this 10k. I really wanted to see what I could do on the bike.
What would you do differently?:

Not much, I raced my own race.
Transition 1
  • 00m 53s
Comments:

this was super fast...hat off, helmet on. shoes off, bike shoes on. Go!
What would you do differently?:

nothing
Bike
  • 1h 13m 7s
  • 24.85 miles
  • 20.39 mile/hr
Comments:

I passed the one woman I had been running beside early in the run almost immediately after the first turn, but never saw the super fast woman from our wave.

I biked this pretty hard, there were times maybe I could have hammered harder, but today I was liking the higher cadence, especially with the wind. My heart rate never went into zone 4 so I think I left some out there but I felt pretty spent at the end.

I drank a gulp of cytomax with a water chase every 15 minutes. People were pretty spread out which was nice. I only had two close encounters when trying to pass cyclists riding 2 or 3 abreast.
What would you do differently?:

Maybe I could have pushed a harder gear at times, but I seem to feel better with that higher cadence.
Transition 2
  • 01m 20s
Comments:

My crazy left hamstring and calf started to cramp up when I bent over to undo the velcro on the bike shoes! I had to sit on the ground to get them off and pull running shoes on. My fingers were so frozen I couldn't get the darn helmet clasp undone....arrrrrrgh.
What would you do differently?:

Maybe learn how to undo shoes on bike and run with socks instead of keeping shoes on? Not sure.
Run
  • 23m 31s
  • 3.11 miles
  • 07m 34s  min/mile
Comments:

Ah, my quads were feeling it. Luckily my feet were so numb from the cold, I couldn't feel my heel that much...until about mile 2.5 and by then, I was deep into the cave. I decided to try to chase down that one woman and any other possible speedy women from the younger wave. Well, I never caught up to anyone. But no women passed me either. My quads, my quads, my quads....my stomach was burning, I was breathing deeply and trying to just keep my shoulders back, relax, relax, oh my gosh, I didn't want to look behind me either because I needed to think someone was back there, or because I was scared that there really was someone back there! That finish chute came just in the nick of time, I almost passed out at the end.
What would you do differently?:

I honestly did the best that I could under the circumstances. Whether or not my foot was hurting, this would have been ultra painful.
Post race
Warm down:

I came through the chute and saw just one woman in the finish area and went up to congratulate her. Wow, just Wow!

What limited your ability to perform faster:

Still getting this heel back to normal.

Event comments:

Very cool race...not so fun to do 5 loops of 5 miles on the bike, but it did make for good course knowledge after loop one!

Awards were pretty cool, we got a bottle of wine and a tech shirt for the age group award, and another bottle, tech shirt and sunglasses for the overall award.

Overall, super happy with how this race went. I wish I could say my heel was perfect and that it was none the worse for wear, but the truth is, I really wanted to see how I could do in a duathlon, so I am happy I raced it!




Last updated: 2012-03-08 12:00 AM
Running
00:43:54 | 06.2 miles | 07m 05s  min/mile
Age Group: 0/12
Overall: 0/125
Performance: Good
Average HR 152 (high end of zone 3)
Course: Very flat course
Keeping cool Drinking
T1
Time: 00:53
Overall:
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes:
Biking
01:13:07 | 24.85 miles | 20.39 mile/hr
Age Group: 0/12
Overall: 0/125
Performance: Average
Wind: Some
Course: 5 x 5 mile loop course with one hill at the 3.5 mile mark...
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
T2
Time: 01:20
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Below average
Running
00:23:31 | 03.11 miles | 07m 34s  min/mile
Age Group: 0/12
Overall: 0/125
Performance: Good
Average HR 155
Course: one loop of the same flat course
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized?
Events on-time? Yes
Lots of volunteers?
Plenty of drinks?
Post race activities: Average
Race evaluation [1-5] 4