Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman

broke 30", fast start taking an outside angle, not much contact or congestion, and felt good the whole way, caught some fast feet and stayed on course. (1:32/100m)

wetsuit strippers helped. long run to bike exit, thought i was heading the wrong way but later realized it was the right direction.

move a bit faster

started well, holding 22+ to the turn around. more wind on the return, and some cramping in the left glute, fatigue, slow the return pace. (21.1). Generally a fast course, and got passed more than i wanted on the return (23+ mph). liquid intake and nutrition seemed fine (2 or 3 gels, 1 bottle, 2 profile containers). had already psyched myself out for the run, which might have affected bike pace.

more & longer brick sessions to reduce concern about the run, improve and hold a steady pace.

long run in socks with bike, not helpful for the ankles. transition spot was very close to the exit, which helped.

just didn't have the endurance for the run, and slowed to a 9 min pace that was too slow, mostly from walking thru water stations, but hey. Not too surprising given the few longer runs so far in the season and recovery from ankle sprain. problems in no order: hot right foot began early in 1st lap (?); tightness in neck and shoulders; lack of focus to push a consistent pace; made for a miserable run and legs were very sore immediately after the race.

An added element, which thankfully proved to be only a minimum distraction, was the cold/flu that prevailed in our house and eventually hit me the following monday and knocked me out for a weak. Somehow I was able to hold it off until after the race, but it probably had an effect that started to show up on the run. Sore throat on the third lap, and after the race.
Nutrition was mostly gatorade, water and coke, some orange slices, and sponges and ice in shirt to keep cool.
Good news, ankle didn't bother me and I can easily see how to improve next race on the run. Let's see.



More longer runs, more longer bike + run sessions, if only to improve the psych training for this aspect of the race. Try different nutrition for run.

I packed up and got on the road as soon as I could get my bike out. Sat and drank water for a while, pizza and coke.


run fitness, low experience with longer course


for 1st HIM, was an ok experience, can definately see how to improve