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

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Mt. Sterling, Ohio
United States
HFP Racing
57F / 14C
Total Time = 5h 29m 25s
Overall Rank = 39/105
Age Group = M40-44
Age Group Rank = 9/16
Pre-race routine:

Rolled out of bed, got dressed, ate a bagel w/ PB and a banana. Drove around the lake to the swim start and set up transition. Race start wasn't until 9:15, so I didn't bother to arrive until about 7:50. Within 90 seconds of each other, I had two different people look at me and remark "what, did you just roll out of bed?". Yup, I looked like that, hehe.
Event warmup:

Got in the water and swam a couple of hundred just to get my face in the water. I'm glad I did because it was chilly. Not "take your breath away cold", but still enough that I'm glad I got my face in before the race began. Ate two gels about 25 minutes before my wave went off.
  • 31m 18s
  • 2112 yards
  • 01m 29s / 100 yards

This swim was incredibly smooth and fast. I generally sighted really well and perhaps had my best swim of the season in terms of actually swimming a straight line. I got punch in the back of the head in the first 100m, but it didn't really phase me and I just picked up the pace a little to put that guy behind me (total arm swinger type).
What would you do differently?:

Not too much.
Transition 1
  • 02m 14s

Dawdled in transition a bit. My girlfriend and her daughters were there to cheer me on, so I stopped briefly to give them a big, wet, post-swim hug before running out with the bike. I was feeling surprising well. Took a gel before heading out.
What would you do differently?:

Could have moved faster, but I wasn't sweating it.
  • 2h 43m 5s
  • 56 miles
  • 20.60 mile/hr

This freaking hurt. With probably 12 miles left to go, I was actually thinking of DNF. The legs never cramped, but they felt fully on the verge of hardcore cramping.

By the end of the first loop, I was feeling parched. I felt like I couldn't get enough water in me, and I realized at this time that I did a particularly terrible job of hydrating in the days before the race - especially the day before. Ended up drinking one bottle of Perpetuem and three bottles of water and still felt a little behind the curve going into T2. Granted, this was a tougher course with the hills, but this bike split was exactly 5 minutes slower than my last 70.3 three weeks ago... that seems like a lot, to me.

What would you do differently?:

Hydrate better the two days before a race.
Transition 2
  • 01m 38s

Took my time here. I wasn't in any rush, and honestly, I wasn't feeling so great, so I was embracing the brief respite. I took another gel after putting my run shoes on, and then headed out.
What would you do differently?:

  • 2h 11m 8s
  • 13.1 miles
  • 10m 01s  min/mile

This. Freaking. Hurt.

Two lap, out-and-back course.
It took about the first 5 miles for me to get any semblance of run legs to me. I started off by taking water at every aid station, and walking every aid station. At the turn-around for the first lap, I grabbed a Coke purely on a whim. I don't know if that was what made the difference, but once I had belched out the carbonation, by the time I hit Mile 5, my legs & I started to feel a little more normal. Things still hurt, but I was fully in that "it isn't going to hurt any more than it does right now" zone. I continued to walk every aid station (and then a little) until I hit the turnaround on the second lap, then I just kept my pace and ran it all the way in, passing every aid station. It continued to hurt, but I actually felt like I could have kept this going for a long time, which was super reassuring being that I still have B2B Full coming up in a month. I'm pretty sure that Coke will be part of the B2B run plan for me from Mile 1 onward.

When I got to the finish line, I tried to get my girlfriend's daughters to cross with me, but they were too shy and didn't want to, so I just trotted across the line solo, stopped the Garmin, and smiled because it was a P.R. by 4 minutes
What would you do differently?:

Eh, this is what I get for letting my training languish all summer long.
Post race
Warm down:

Drank some water and chatted with folks. Didn't feel hungry at all, not even for soup or PB&J. Put my compression socks on as soon as I could get to them and wore just those and flip flops the rest of the day.

What limited your ability to perform faster:


Event comments:

The post-race activities were slim compared to what you'd expect at most other HIM's, but it still felt great because this race had a very "family" feel to it, and the race is typically the season finale for triathlon in Ohio. The only downer was that they were out of finisher's medals by the time I crossed the line, so I have to wait for mine to be mailed to me.

Last updated: 2013-07-19 12:00 AM
00:31:18 | 2112 yards | 01m 29s / 100yards
Age Group: 5/16
Overall: 30/105
Performance: Good
Suit: Xterra Vector Pro full sleeve
Course: Two loop rectangle
Start type: Run Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 02:14
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:43:05 | 56 miles | 20.60 mile/hr
Age Group: 9/16
Overall: 42/105
Performance: Below average
Wind: Some
Course: Three loop course
Road: Rough Dry Cadence: 70
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Not enough
Time: 01:38
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:11:08 | 13.1 miles | 10m 01s  min/mile
Age Group: 9/16
Overall: 39/105
Performance: Bad
Course: Pancake flat, two lap out-and-back with about a 1/4 mile run on grass.
Keeping cool Good Drinking Too much
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4