Redman Half Distance Triathlon - Triathlon1/2 Ironman

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Oklahoma City, Oklahoma
United States
RedMan Triathlon
Total Time = 8h 11m 38s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

Up at 4am. Breakfast was two slices turkey bacon and "Almond Joy" oatmeal (it's a clean eating recipe). Left house at 5am and arrived at race site by 5:30. Took forever to set-up transition since it was my first HIM. Sat with husband telling me jokes to lessen my nerves.
Event warmup:

I walked over a mile from my car to transition. That was my warm-up.
  • 48m 15s
  • 2112 yards
  • 02m 17s / 100 yards

This time included wading through muddy water, across dry lake bed to carpet, then to the boat dock and up a hill. I never swim this slow, especially in a wetsuit, so it had to be the extra distance from water to shore that made my swim split so slow.
What would you do differently?:

Really, nothing. Lots more OWS practice, but opportunity to do so limits me. I guess I could just start going to the lake by myself since now I can measure my distance with my Garmin 910xt. Just kind of dangerous swimming alone.
Transition 1
  • 07m 45s

You know, I'm not going to bemoan this T1 time. I was the furtherest (is that a word?) away from bike out that I could get, and I run in my bike shoes since I haven't learned how to put shoes onto bike and slip in them once I'm underway. Another major factor is that it seems my monthly likes to come at EVERY race, so I had to visit the porta potty. Bummer, but necessary.
What would you do differently?:

Oh...learn how to slip into already mounted shoes, go sockless, practice transitions more.
  • 3h 35m 20s
  • 56 miles
  • 15.60 mile/hr

Being that this was my first HIM, I purposely took it easy on the bike split. I had forgotten just how hilly the bike course at Redman is - mostly rollers, but a few actual climbs which necessitated me coming up out of my saddle. That was unfortunate, because I really wanted to come in at around 3-3:15. Ate 2.5 Cliff Mojo Bars, then switched to Gu's the last hour of the ride to start the run with no solids in my stomach.
What would you do differently?:

The usual - lose weight. I really prepped for the bike split with a huge increase in cycling volume this summer, so my slow times aren't reflective of a lack of effort/preparation, but of excess weight and conservative pacing to account for the half marathon run afterwards. Still, I'm happy that I averaged over 15mph with relative ease, which wasn't the case last year when I did the AQB.
Transition 2
  • 08m 39s

Once again I had to visit the porta potty, and once in there I discovered there was no toilet paper. Jeez! Had to pull up my tri suit, go to the next porta potty to use some TP.
What would you do differently?:

There's no way in hell I'm going to try to rush things in a porta potty wearing slick-ish bike cleats. Don't want to end-up in the bottom of it!
  • 3h 31m 41s
  • 13.1 miles
  • 16m 10s  min/mile

Oh my. This is where I'm really disappointed. I'm a horrible runner under normal circumstances, but I AM a relative beginner runner, and do improve a bit each year. However, I've said it a thousand times - I. Do. Not. Run. In. The. Heat. I just can't do it - I am super heat intolerant anyway, so running in it is just really bad for me.

At about mile 7 my belly started cramping. I looked down at it and noticed that it was extremely bloated (I've been having GI issues for a couple of weeks now....don't know why), and was cramping horribly. Ate a couple more Gus before realizing they were making things worse so stopped taking in nutrition. Also started getting nauseated drinking water, so only sucked on ice after that. So I had four bad things going-on: overheating, GI upset, dehydration and glycogen depletion. I was worried that I would DNF even at mile 12! Mind you - I would have *never* choose to DNF - I was afraid that I would either pass-out, or get really sick and be pulled from the course from race officials. Quitting is not an option to me, unless I've got a broken leg or something that will not withstand one. more. step.
What would you do differently?:

This was my first HIM so it was my Grand Experiment, and baseline for all other HIMs. Next time I will train using all liquid nutrition to maybe minimize GI upset on the run and see if that helps, as well as do some longer runs on my bike/run bricks. I think that at least 35 miles followed by a 1.5 hour run at least 5 times before the race would do me a lot of good. However, I may be wrong on this as when I sat out on the run I didn't feel fatigued at all. Hmm...
Post race
Warm down:

I was escorted to the medical tent by the volunteers at the finish line. Bless their hearts. Redman has the BEST volunteers anywhere!

My husband, parents, son and a couple of friends were at the finish line cheering for me. That meant so much to me. I have a good family!

Also, after struggling with a coach who was derelict in his duties, including giving me a horrible training plan for this race (I was vastly undertrained for the run), I finally found an amazing coach who gives a darn about me and my training. She even had one of her friends put up a sign along the run course that said "You can do this, Trina! Love, Coach _____!" How thoughtful was that!? :)

What limited your ability to perform faster:

The heat. My weight. Lack of a strong bike and run base. Inexperience.

But...I've got the rest of my life to work on all of that. Except the heat.

Event comments:

Redman is a great race with wonderful volunteers. However, the Oklahoma weather is just too unpredictable in regards to heat that I will probably not do this race again, unless it's an Aquabike. Will pick a climate where I know the run will be in cool weather. I like the cold. I don't mind a cold swim and chilly bike. I absolutely love a cold run.

Last updated: 2012-09-20 12:00 AM
00:48:15 | 2112 yards | 02m 17s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: Wetsuit
Course: Counterclockwise triangle
Start type: Wade Plus: Waves
Water temp: 72F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Average
Time: 07:45
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:35:20 | 56 miles | 15.60 mile/hr
Age Group: 0/
Overall: 0/
Performance: Good
Tried to keep HR down in anticipation of the run - spin up hills, etc.
Wind: Some
Course: North through NW OKC to waterloo, then west out into Canadian County and Cimarron road. Roads in good condition except about a 3 mile stretch of Waterloo where it was rough with potholes.
Road: Smooth Dry Cadence: 95
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 08:39
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
03:31:41 | 13.1 miles | 16m 10s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: Two 6.65 mile loops on flat asphalt. No trees. Intense heat.
Keeping cool Bad Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5