Ford Ironman 70.3 Hawaii - Triathlon1/2 Ironman


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Kohala Coast, Hawaii
United States
Ironman
90F / 32C
Sunny
 		Total Time = 5h 59m 15s
Overall Rank = 398/1073
Age Group = 40-44
Age Group Rank = 57/136
Pre-race routine:

Up at 4am to drive to the race site. I decided to stick with Gels on the course so I had coffee, 2 PB&Js, and 2 Bananas before the race. I was definately full but nutrition was not an issue during the race.
Event warmup:

Some light swimming just before the gun.
Swim
  • 45m 13s
  • 2112 yards
  • 02m 08s / 100 yards
Comments:

I thought I was swimming a good pace but I clearly had some navigation issues and maybe I wasn't swimming as fast as I thought. The 1st bouy was a jam and after rounding the 2nd, I couldn't spot the 3rd and eventually picked up the 4th. I may have been off course after rounding the 2nd. I was constantly bumping into other swimmers. This was a disappointing swim.
What would you do differently?:

Not sure. I'll continue to work on power and technique.
Transition 1
  • 05m 8s
Comments:

I tried to do way too much - Shower & Sunscreen were unnecessary delays
What would you do differently?:

Simplify - Sunscreen before the race despite instructions not to.
Bike
  • 2h 55m 40s
  • 56 miles
  • 19.13 mile/hr
Comments:

Great bike for me. For the most part I felt strong with a little let down approaching Hawi. After the TA I got up to 41 mph on the down - I past at least 100 people on the bike which made me think about my poor swim (unfortunately, much of the ground I made up on the bike was lost on the run).
What would you do differently?:

Nothing.
Transition 2
  • 03m 15s
Comments:

Unlike some, I used the porta-potty.
Run
  • 2h 10m 2s
  • 13.1 miles
  • 09m 56s  min/mile
Comments:

I was able to hold a 9 minute pace for the 1st 4 miles (my goal was 8:30's) before it fell apart. This was a HOT run and thankfully their were plenty of aid stations.
What would you do differently?:

This is a training issue. Not nearly enough long runs.
Post race
Warm down:

Julia was waiting at the finish (for 37 minutes as I am reminded). At the finishers tent, one of the guys I worked with in Lakewood was working as a volunteer living in Kona. Good to see him.

What limited your ability to perform faster:

Lack of run training.

Event comments:

Despite the poor swim and run, this was a blast - and I'll never be down on a Hawaii vacation. Ironman put's on a world class event.




Last updated: 2008-04-04 12:00 AM
Swimming
00:45:13 | 2112 yards | 02m 08s / 100yards
Age Group: 91/136
Overall: 698/1073
Performance: Below average
Suit: tri top and bottom
Course: One clockwise lap around Hapuna Beach
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 05:08
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:55:40 | 56 miles | 19.13 mile/hr
Age Group: 52/136
Overall: 304/1073
Performance: Good
Wind: Strong with gusts
Course: Back end of the Ironman Championship Course - Up and back from Hapuna Beach to Hawi
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 03:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:10:02 | 13.1 miles | 09m 56s  min/mile
Age Group: 73/136
Overall: 491/1073
Performance: Below average
Course: Several up and backs around the Host Resort. The run was on concrete, pavement, grass and sand and very HOT.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Evaluation
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] 5