South Carolina Half - Triathlon1/2 Ironman

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Ninety Six, South Carolina
United States
73F / 23C
Total Time = 5h 02m 24s
Overall Rank = 69/415
Age Group = M40-44
Age Group Rank = 14/80
Pre-race routine:

Transition opened at 6AM so I wanted to leave around 5:30. I always get up 1 hour before to shower, eat, and try to relax. I had PB on whole wheat, 1 V8, 1 Ensure, and 2 gels (one just prior to swim.) I had coffee, gatorade, and water to drink.
Event warmup:

100M swim.
  • 34m 38s
  • 2112 yards
  • 01m 38s / 100 yards

Good swim for me. I think I went a little wide on the final turn back toward the exit.
What would you do differently?:

Scout the course from the exit's "point-of-view".
Transition 1
  • 02m 12s
  • 2h 28m 20s
  • 56 miles
  • 22.65 mile/hr

I started a little slow. But after mile 20 or so, I was able to start cranking. At the 1 hour mark, I was at mile 22 so I knew my average MPH was going well.

I wasn't planning to "race" this event because my main focus is Ironman Florida, but I also have had a lifetime goal of going under 5 hours. So, here the race changed. I started cranking as hard as I could for the rest of the bike leg. I had to take a few recovery breaks to get my HR under control.

Ok, so the overall time above is 5:02 BUT my watch time was 4:58. I got a 4:00 drafting penalty. Like all good criminals, I am completely innocent. I swear I don't know what I did. There were a few places were the road was crowded (I had to pass all those fast swimmers!)

Oh well, I know that I didn't receive any drafting advantage even though I got penalized. So, I'm happy at the end of the day. Who would want to cheat to get a PR anyway?

Transition 2
  • 01m 37s
  • 1h 51m 39s
  • 13.1 miles
  • 08m 31s  min/mile

Ok, this was MENTAL. I though I was around 3:07 coming out of transition. That left me 1:53 to do the run. I set my goal at 8:00 minutes per mile for a goal of 1:44. I really wanted to go under 5:00 hours which is the only reason I kept putting one foot in front of the other.

My calves were cramping, and I still have blisters on my toes and feet from all the training.

My wave started 8:00 minutes behind the first waves so when I rounded the bend for the final uphill to the finish, I saw 5:05 as the official race time which meant that I barely made it at 4:58. Woohoo for now!
What would you do differently?:

Not much. My HR was sky high for me. I have to figure out these blister problems. I ordered some Wrightsock this week. I did put vaseline on my feet in T2. Any other ideas?
Post race
Warm down:

Stood under the sprinklers and tried to drink water. I got a post race massage, but my calves were seizing up. I also went to medical to get my blisters treated.

What limited your ability to perform faster:

Blisters and cramping.

Event comments:

Nasty run course and over-zeolous officials. :) Seriously, great race and great folks. Highly recommend it!

Last updated: 2008-02-26 12:00 AM
00:34:38 | 2112 yards | 01m 38s / 100yards
Age Group: 25/80
Overall: 111/415
Performance: Good
Watch malfunction, but I did push pretty hard after settling in. I used the first 500M or so to try and stay calm.
Suit: QR Wetsuit
Course: Triangular course.
Start type: Deep Water Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Below average Navigation: Average
Rounding: Good
Time: 02:12
Performance: Good
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: No
Jump on bike: No
Getting up to speed: Good
02:28:20 | 56 miles | 22.65 mile/hr
Age Group: 4/80
Overall: 21/415
Performance: Good
AHR: 149
Wind: Little
Course: One big loop. It was out in the country with very little traffic to speak of. Some of the roads were a little on the rough side.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:37
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Average
Racking bike Average
Shoe and helmet removal Good
01:51:39 | 13.1 miles | 08m 31s  min/mile
Age Group: 23/80
Overall: 112/415
Performance: Good
Mile 1.0: 7:50 AHR: 150 Mile 2.0: 8:04 AHR: 150 Mile 3.0: 7:58 AHR: 153 Mile 4.0: 8:36 AHR: 154 Mile 5.0: 8:16 AHR: 154 Mile 6.0: 8:57 AHR: 154 Mile 7.0: 8:36 AHR: 170 Mile 8.0: 8:54 AHR: 159 Mile 9.0: 8:39 AHR: 156 Mile 10.0: 9:21 AHR: 157 Mile 11.0: 8:56 AHR: 176 Mile 12.0: 9:45 AHR: 156 Mile 13.1: 7:49 AHR: 158
Course: Hellish, Hot, and Hilly. 2 loops.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4