Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Guerneville to Windsor, California
United States
Vineman, Inc.
88F / 31C
Total Time = 7h 14m 47s
Overall Rank = 1646/1823
Age Group = 30-34
Age Group Rank = 104/118
Pre-race routine:

There was no set time that you had to be out of the T-Area, so I slept in until 5:30am. My wave was at 7:02a, and I think I got to the site around 6:20 or so. Had a bowl of oatmeal and soymilk for breakfast.
Event warmup:

Had little time to warm up. The T1 area was full of people who started in a later wave. Had to fight through the crowd to find a spot for my gear and then ran back to get body marked.
  • 42m 50s
  • 2112 yards
  • 02m 02s / 100 yards

Someone said to me several nights before the race, "Come back with stories." And I thought to myself "If I come back with stories that means something didn't go well...." Here's the story. I'm running into T1 area fighting the crowd of people wandering in and out, attempting to find a spot in the rows of racks marked for my AG. I pull up to the first rack I see, and realize that people are taking up a good bit of room. I say to a girl who has half a beach towel worth of stuff laid out in an empty space, "I'm going to put my bike here, just wanted to let you know incase you need to slide something over." She replies, "Here??? There are OTHER spots you know." And I say "Yes, and there is a spot right HERE." She gives me a look, and running out of time, I say "I see how you are," in a joking manner (sort of). To which she replies "Yes, that's how I am." Fabulous. I now have competition :) Meanwhile, the clock is ticking away and I still have to set up my gear, get into my wetsuit, put the cap on, and pee. I parked the bike on the next rack over and put on the cap, sunblock and body glide, set up my stuff for the bike, and put on my wetsuit more quickly than I thought humanly possible because I just heard the announcer calling for my AG to prepare to get in the water. That left me with minutes to get in. I have not mentioned up to this point that I was being nice to my father by carring his transition bag to the area while he tended to his bike back at the car. I realized at the last minute that my dad would never find his gear if I left it at my bike, so I started hunting for him. Unfortunately there was no designated spot for your bike, so it was first come, first serve, and he had not arrived in the T-area. Finally he comes waltzing up and I throw his bag at him and say "Bye!" Just as I step over the timing mat on the rocky beach the air horn goes off for my wave. So I yell an explitive or two and run like hell into the water. After managing to swim into the middle of the field, I took it easy the rest of the way. Since I had never done this distance or course before, I wasn't sure how much energy I could spare on the swim.
What would you do differently?:

Ummm... get in the water before my wave starts... yeh, that'd be key. And get to Transition earlier, no matter what time my wave start is.
Transition 1
  • 03m 18s

I felt good about my transition, but I probably should've taken the time to reapply sunscreen. There were 2 downsides to this race set up T1: (1) The bike rows seemed to be filled with people because the racks were too close together, making it difficult to manuver to the BikeOut; (2) After the swim you had to put your wetsuit, ect into a bag if you ever wanted to see your gear again since the race ended somewhere else, which took a few extra seconds.
What would you do differently?:

Not much.
  • 3h 26m 14s
  • 56 miles
  • 16.29 mile/hr

I held back a little on the bike so that I'd have some legs left for the run. But I felt well prepared for the course. It was extremely challenging, but well worth the ride. The weather was perfect for biking and the scenery was awesome. Got some confused looks from cows and goats, which made it even better.
What would you do differently?:

Nothing. I ate every 30-40 minutes and drank regularly. Happy with the time considering the course and that I'm relatively new to cycling.
Transition 2
  • 04m 43s

T2 began with an extremely long run down a carpet over gravel which lead to the T-area. I estimate there was a football field between the dismount line and my bike. Once in T-area, I still had to run past 20 rows of racks to get to my row. Good lord! Thankfully my run gear was where I had left it the day before. Bike racked, helmet off, wiped the salt out of my eyes, shoes and hat on, and left. Keep in mind that I still had not used the bathroom at this point. I finally decided to make a pit stop at the end of the T-area just before the run out. Yey me.
What would you do differently?:

Bring a segway! And Bring sunscreen and take the time to use it. I debated if I should grab it out of my dad's bag 8 rows back, but decided it would take too much time.
  • 2h 57m 39s
  • 13.1 miles
  • 13m 34s  min/mile

I felt good going into the run, intentionally kept a slow pace, and remained okay until mile 5 where I made a deal with myself to only walk the aid stations AND all hills. I quickly broke the deal I had made and started walking a lot on mile 6 with some intermittent jogging. By mile 7 I had reduced myself to a full walk. Somewhere between 6 and 7 I ended up with strong stomach cramps, which made the left arthritic hip seem minor. Cramps got worse when I'd run so I caved and decided the hell with time and to try to enjoy the race. Turns out walking hurt the hip more than running. Damned if I do, damned if I don't. Got a little dizzy around mile 8. Wasn't sure what to do about that since I had never experienced it before. Suffered through miles 9 - 13.1 all the while berating myself for not being mentally strong enough to run. I was completely deplited physically and emotionally at the end. Not even cowbell was going to revive me at this point.
What would you do differently?:

I read in Runner's World on the flight home that 60% of runners report GI distress on runs, and that avoiding dairy the day before and sipping a little gel during the run instead of downing the whole packet might help deter symptoms. Guess I should've read Runner's World on the flight out instead of sleeping.... I went into this race with less than optimal run mileage behind me. The 2 things to work on are more miles and nutrition before and during the run. You'd think I would have learned this lesson by now after doing 3 1/2 marathons, but it took 7 hours of racing for me to pick up on this.
Post race
Warm down:

Found Ken, crawled into car, cried for a minute or two out of pain, frustration, and the whole emotional aspect of the race, slept 30 minutes, and then waited for my dad to round the corner towards the finish.

Event comments:

Vineman 70.3 is a very well organized event, with beautiful scenery. The course is challenging, but doable. There seemed to be a lack of spectators, which surprised me, but the volunteers made up for it.

Last updated: 2007-03-19 12:00 AM
00:42:50 | 2112 yards | 02m 02s / 100yards
Age Group: 0/118
Overall: 0/1823
Suit: Sleeveless
Course: Upstream for about .7 miles then downstream the rest of the way.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 03:18
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:26:14 | 56 miles | 16.29 mile/hr
Age Group: 0/118
Overall: 0/1823
Performance: Good
Wind: Some
Course: The mount line is at the end of the crushed gravel that lines the river shores. It is also at the bottom of a short but steep hill, which means you could chance clipping in and falling over or walk the bike up. I chose the latter. Most of the course is rolling, with some sharp turns and short steep hills thrown in for good measure. I liken it to Cartersville, except instead of cow pasture it's all grapevines. Very pretty. Some of the roads were a little rough, but nothing extremely noteworthy. Chalk Hill began around mile 39 and ended somewhere around 47 (I think). At first I thought, "what's the big deal... this is like the last portion of KeMo," and then it suddenly became clear that it was KeMo in reverse. There was a good .5 miles of steep climbing at 6-7 mph. Fun stuff. Rolling course continued after Chalk Hill, but soon leveled off towards the last 5 miles of the bike.
Road:   Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:43
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:57:39 | 13.1 miles | 13m 34s  min/mile
Age Group: 0/118
Overall: 0/1823
Performance: Bad
Course: Rolling hills. Little shade. Weather was warm but not unbearable. There were aid stations every mile which was really nice.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5