Whirlpool Steelhead 70.3 Triathlon - Triathlon1/2 Ironman

Wasn't sure what to do here go hard, take it easy, so I just ran about 80%

nothing, maybe run easier

I was right by the run entrance so I had to run the entire length of T1 in my shoes with my bike, just a terrible place to be, then once over the mat we had to run another 30-50 yards to the mount line. I'm shocked it was only 1:32, some of it is included in the bike

not much I could do, I wish the exit was somewhere in the middle not at one end.

I just could never get it clicking on the bike, not sure if it was the two mile run before or what, I stayed mostly around 21 mph the whole ride, I had some stints where I fell lower, for some reason my left knee and hamstring felt like there were just going to shred to pieces. It got crowed at times, but I did manage not to draft, it’s really not that hard to do if you don’t want to. On the Garmin my 5 miles splits were from 18.5 which was the 1st 5 miles to 21.9 the last 10 miles with the wind, this is where I lost time, my HR dropped to 124, but my legs bothered me so bad I just couldn’t get it going, I should have been in the 25-26mph range. Overall not bad, but I really had to work hard to keep my pace, I just didn’t have it. The course was smooth for about 40% of the ride but I would not call this a smooth course, there were Profile bottles, yellow spongy things, CO2 bottles, I even saw an X wing laying on the road that will give you and idea on how smooth some of the road was out there. I actually had 2:37 on the Garmin some of the bike split was added from the mat to the mount and the dismount to the mat line which was about 30-50 yards away.

not sure, I thought I was ready to put up a big split, I've been averaging around 23 mph on my bike splits, but never felt right.

Once again, I had to run from the dismount line to far end of transition with my bike, this had to be whale over 100 yards, so I didn’t do bad considering the distance. That has to change what a huge advantage to have the bike on the South end of Transition.

nothing I could do had to take a 1 minute or more to run the 100-200 yards with my bike

I wanted to run the entire course, since the other two HIM I had problems. I felt good and ran the first mile in 8:17 as I started to climb the first hill both quads started to lock up, I shorten my stride, slowed down, still they were wanting to go, I decided to walk the hill and start running at the top at the first aid station I told some Gatorade and water and a lava salt, mile two was 9:19 not bad after the walk, I never stopped at the aid station just grab and go, about mile 6 I think was the 2nd hill on this course and once again the quads were not having it, I walked it that mile was 9:00. I keep rolling at a comfortable pace, hit mile 9 and was feeling it, I decided I would stop at the next aid station take a gel, drink a whole cup of Gatorade and water and make the final push that mile was 9:55, I walked the hill again, so with those stops I ran a 9:55 mile the last few miles were all negative splits with a slight down hill. Funny thing my HR was really low, for an open half Marathon in which I ran 1:35 my HR was around 152, for 5k’s it’s over 162 but it was only 135, I could have held a conversation easily but just couldn’t get my legs going. We finished the last .1 in some tough sand and a very uneven brick run. I was happy for keeping all miles under 10 minutes and walking maybe 3 minutes the whole run for cramping reason.

not sure, figure out why the up hills cause me to cramp, I didn't feel dehydrated.

none, my legs were toast, I guess the 1 mile walk back to the car was my warm down


leg cramps, I should be able to hold 8:00-8:20 pace on these runs, I am going to focas on the run


I was not happy with this race, not because we didn’t swim, I think it probably was the right call, but I have seen worst, but because of the logistics. I didn’t like parking a mile away from transition, if you have family or kids this makes thinks very tough. Transition was terrible really had a bad place, believe me I would rather run a 100 yards in my shoes any day than running in my socks or bike shoes with my bike, and I had to do it twice. It was organized ok and volunteers were great, but I was just not impressed with this event, I would say I won’t do it again.