Deer Creek Fall Challenge - Half Iron Triathlon - Triathlon1/2 Ironman

Course was very short. I doubt it was even a mile. I didn't really realize it at the time, but once I saw my time I knew there was no way it was 1.2 miles. I was hoping for under 40 minutes and knew best case would be 35, so that told me at 30 mins it must have been short.
As far as the actual swim, I just tried to cruise at a steady pace, now and then trying to get a little extra speed. On the turn around to head back towards the start, I couldn't see a thing in the sun and realized I was swimming back towards the swimmers behind me, so I turned right and got back to where I was supposed to be. I figured I lost some time there, but the second time around I realized there were two markers to go around and I had missed the second, so in the end it probably evened out. I jogged up the hill to the transition area, didn't feel like going that fast in the cold.

Ask the sun to rise a little faster?

Not a particularly fast transition. I got the westuit off easily, put socks, shoes, gloves (one crash and I now always wear them), helmet liner and helmet on. Then I decided that I wanted at least a running shirt on and I'm glad I wore it. Stuck the helmet and glasses on and it was time to go.

Move a little faster. Just plan to put long sleeves on ahead of time rather than debating about it.

At about 12 miles in I was at 22+ mph and feeling quite happy, then when we turned around to head back I realized there was a rather strong headwind for that stretch which included the hills. By the time I returned to the start I was down around 20.5 mph. Laps 2 and 3 I tried to do the first 12 miles fast to make up for the slow finishing stretch but each lap I lost about 0.5 mph on my overall pace. I was hoping to stay above 20 mph but just couldn't given the conditions. I was using my tri club's race wheels (Zipp 404 front and rear disc) which probably gave me a half mph over my regular wheels.
As far as nutrition and hydration, I went through about 90 ounces of water, ate one zone bar, and two Gu's. I was trying to get enough nutrition in me that I could stick to liquids on the run.

I probably need to start training with heart rate next year as that may lead me to push harder and get faster. I also need to find some more hills to train on. The hills on this course were probably tiny for most people, but where I live I get one such hill each ride, not 4 or 5 in a 6 mile stretch. Glad I didn't try Branson, that would have sucked.

A bit slow, but I knew this wouldn't be my 1 minute transition like in sprint and olympic races. I've figured out I like riding which thicker socks to prevent hot spots, but I prefer running in thin socks so I actually swapped socks which takes a little time. I'd rather run sockless, but don't want risk rubbing a hole through my foot over that distance.

Nothing

And this is where it went bad. I had hurt my left knee running 10 days before this race. It just started hurting around the kneecap during a long run one day. I had iced it, taken anti-inflammatories, and limited running up to the race hoping it would be ok. Coming off the bike, it didn't feel too bad. I started out the run hoping to hold a 9 min pace as long as possible and not run too much faster that. The first time I checked my Garmin I was at a 7:30 pace (which suprised me because it felt really slow) so I slowed it down and did mile 1 in about 8 minutes, then at 1.7 miles my knee started hurting. I made it to the the first turn around below a 9 min pace, the knee was hurting more and during the run in the grass over the dam near 6 miles at one point it felt like some stabbed a needle through my kneecap, so I walked a bit, then made it to the half way point at a bout a 9:20 pace. The second half was rather brutal. Cardiowise I felt I could run much faster. My legs were sore but I could keep going, but any time I tried to go much faster that a 10 minute pace the knee pain just got too bad. I made the last turnaround in a little over a 10 minute pace and apparently managed the last 3+ miles around an 11 min pace, though at times I went over 12. I walked most aid stations, but other than that kept running/runlimping towards the finish as stopping and starting didn't feel too good.
As far as non-knee related items: My legs were rather sore/cramped at the start so I took heed and water at the first few aid stations which seemed to help, then I usually did heed and water at one station followed by just water at the next. Overall nutrituin seemed good.

Not sustain a random knee injury just before the race? I don't think there's much I could have done differently. I should probably go see a doctor now, but I figure I'll take a weeks rest and then see how it feels, since the doctor will probably just give me mobility exercises to do and tell me to take ibuprofen and ice the knee.

Walked around a bit. Ate some food. Put gear back in the car. Jumped in the lake to rinse the sweat off because there were no showers and I had to drive 5 hours home. Drove to the interstate and stopped at the first rest area because I realized I really needed to stretch my legs.


My knee


As far as the overall race, they needed more bathrooms and needed to have the distanced correct on the swim and bike. On the bike course there were only police posted at turns, no other volunteers. At my local races I'm used to seeing volunteers and an ambulance or two on the bike course. The first time I got to the bike turnaround out on the course I rode past it because I had my head down and was suprised no one was posted at it. The fact that the only medical personell was at the start of the race was a little concerning. If someone crashed and needed help, they'd have to wait for another rider to reach the police and then for the police to call an ambulance. I'm probably spoiled that my local races are so well run, but I think there should be some more people on the bike course. Overall a well run race though.