South Carolina Half - Triathlon1/2 Ironman

Swimming, surprisingly enough, was not an issue. Loved being back in my wetsuit and felt relatively good in the water. I started in the back of the pack and waited 15-20 seconds for the wave to go ahead ... and then slowly and methodically focused on breathing + high elbows for the first 200 yds. In no time I caught up with the racers who hammered too hard and were struggling to get their heart rate down.

I caught myself a couple times trying to keep up with a fellow racer or two and then reminded myself to have the discipline to race my own race.

Sighting was difficult swimming out directly into the sun, but was still relatively good given that this was my first real open water swim since St. Anthony's.

Apparently I went too hard as my HR would not come down for the first 4-5 miles on the bike. I suspect that I might have went too hard towards the last 200 yds trying to pick up position, thinking erroneously that it would calm down in transition.

Despite a picnic transition my HR still would not come down. I could have easily cut the time in half, but was more concerned about being methodical while hoping that HR would steady out.

Took a shot of Gu from the Gu flask and headed out.

Not sure if this was a good move or not, but I put my HR monitor strap on in transition instead of before the swim. I have had issues with getting a HR signal to pick up after the swim in other races and I did not want to chance it for this one.

Where to start with the roads? These were easily the roughest roads I have ever races or even trained on - add to that the vicious headwinds and I was ready to get this over with.

Despite the desire to hammer, I pulled back + was disciplined by letting people pass and staying in high Zone 3/very low Zone 4 for most of the ride. Drank no less than 5 bottles - four with CarboPro + three of those with Gu2O ... the first bottle within the first 20 minutes (thirsty from the run).

Ended up having to stop two times to urinate - I just couldn't bring myself to pee on my new bike ... the bike I felt unworthy to have.

Outside of four descents, I did the entire 56 miles in the lower chain ring and in Zone in order to save my legs for the run - and that cost me a lot of time (and pride). That said, I just knew that it would pay off on the run and that I would catch those that passed me there.


Push harder in the gears ... spinning through the gears made for a longer than necessary ride.

Slowed prematurely at the exit instead of around the corner to the bike entrance - duh!

Saw Greg and another friend in transition and waited a minute so that we could run out together ... then I realized that I left the transition area without my race belt and had to circle back from up the street to go get it - double duh!


Pack a brain.

Again, tried to be judicious with my glycogen and to stay in Zone ... this lasted for the first three miles - then got frustrated and blew it out.

I ran the next 10 some-odd miles between Zone 5.1-5.5 ... waaaay above threshold and suffered through the rest of the run.

Saw Kraig towards the finish line and ran in to the finish with him.

Very cool to see our NAMSC peeps and training buddies throughout the course as well as our cheering section.

Volunteers on the run course were awesome.

Be disciplined and try to stay in zone ... this something I will have to remember for the first half of the marathong at IMFL.

Went to the med tent to get a bag of ice for the hammy's and another for the knees - knew I went to hard and wanted to take preventive action.


Crap ... where do I begin?

South Carolina portends a long day for IMFL. I would not be honest if I didn't say that I was disappointed with my finish time - which is some 13 minutes slower than last year (when I bonked on the run and did not train half as much).

Granted that I have had a training hiccup or two since April and have only swam 18,500 yds prior to the race, I still should have had a better bike split and a better run.

Florida is a different race and a different day. I just hope to do better.


Bike road course stinks; the road is rough - no way around it.

Overall well organized and well done. There were some hiccups with the bike in/run out thing, but that is to be expected when you have to share the road with vehicular traffic as well.

The Park Police, Highway Patrol and other law enforcement folks were awesome.