Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
World Triathlon Corporation
65F / 18C
Total Time = 5h 26m 34s
Overall Rank = 581/2800
Age Group =
Age Group Rank = 67/300
Pre-race routine:

My family and I have been renting houses on Pacific St. for Easter weekend for the past 7 years or so. When I realized in January that the race was on Saturday due to the early Easter this year ... I panicked knowing that the inventory of homes for rent would be effected by the race. We ended up getting a place just north of Oceanside Blvd end ... about 1 mile from the finish line. With a 7:30 start time, I "slept in" to 4:30. Bagel, pbj, banana coffee
Event warmup:

Coach Ricci told me "the more you warm up the faster you'll go". I've never really warmed up for a HIM before... but this year I ran about 1.5 miles after getting set up in T1. Because of the long wait in line for the swim waves ... the warm up is too many minutes prior to getting started.... but I guess it helped as you'll see
  • 32m 57s
  • 2112 yards
  • 01m 34s / 100 yards

I was hoping for 35 minutes. This was my best swim ever for HIM. I think this was due to the sighting on the 2nd half where I just focussed on the big condo building. This gets you in the straightest line to the right turn to the finish. GREAT swim
What would you do differently?:

Transition 1
  • 05m 43s

long run along the carpet. decided to not even bother with the arm warmers. I tried to talk myself into not thinking PR and just stick with the game plan
  • 2h 50m 49s
  • 56 miles
  • 19.67 mile/hr

Coach said to keep the HR in Zone 1 for the first 10 miles. This was impossible, but I did keep it down much lower than I would have without the coaching. Not a problem to be over 20 miles at the 1 hour mark and felt fresh. The first hill was a beast, and I implemented a strategy of 10 cranks out of the saddle ... 10 cranks in ... over and over. This "mantra" made all of the hills go by quickly. My Garmin alarms me if I get into Z3 and only did a few times (other than the hills). So I kept things in check. The last 10 miles seemed so much easier than last year. Good coaching ... good results.
What would you do differently?:

Transition 2
  • 01m 47s

I exited T1 with a total race time of 3:31. A sub 2 hour run would get me close to 5:30
  • 1h 55m 18s
  • 13.1 miles
  • 08m 48s  min/mile

My plan was to run mile 1 in 10 minutes. I was way ahead of that and that worried me. But just felt too good to slow way down. Every aid station, I took a swig of water, a swig of cola, a bite of banana, and another swig of water. Saw the family passing the rented house on Pacific. I think my 4 daughters (ages 14 to 21) in their bikinis gave a lot of male runners (and probably some females) some nice diversion and motivation. I took short walk breaks every mile and kept a 9 minute pace. I never experienced the stomach issues that I have in the past. Pretty sure I negetive split this thing. Came in comfortably under 5:30. Beat my previous best on this course by 14 minutes, and my PR at Vineman in 2011 by 7 minutes. FIRST TIME TO BREAK 5:30!!!!!!
Post race
Warm down:

Pizza at the finish line, then a mile bike back to the house. Then a great afternoon on the beach basking in the sun with a few great IPA's. Woke up feeling fine and ready to head down to Carlsbad for Easter Mass. A great weekend.

Event comments:

Kind of shocked it turned out this great. I would attribute to:
1. Doing my first IM last November in AZ
2. Great conditions
3. Great coaching
4. Grace of God

Last updated: 2013-03-12 12:00 AM
00:32:57 | 2112 yards | 01m 34s / 100yards
Age Group: 78/300
Overall: 746/2800
Performance: Good
Start type: Wade Plus:
Water temp: 61F / 16C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:43
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:50:49 | 56 miles | 19.67 mile/hr
Age Group: 72/300
Overall: 582/2800
Performance: Good
Wind: Some
Course: I ride the first part of this course on a weekly basis. So its VERY familiar teritory for me
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:47
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:55:18 | 13.1 miles | 08m 48s  min/mile
Age Group: 67/300
Overall: 581/2800
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities: Good
Race evaluation [1-5] 5