Delaware Diamondman - Triathlon1/2 Ironman

This was the roughest swim start I have experienced. Lots of banging for the first few 100 meters, but I handled it pretty well. I got a bit far to the outside, but still had someone else to my right that I could use to help navigate. After I found we were swimming at about the same pace and he was navigating at least as well as me, I dropped in behind him to catch a draft. At the first turn, we were right back up against the buoys and there were some other swimmers who I was drafting as well. Cool, this could go better than planned.

Unfortunately, at the second 90 degree turn I must have only made 45 degrees. I quickly found myself well wide of the rest of the field. And by now my goggles were fogged up quite bit and we were heading back into the sun so I couldn't sight anyone or anything very easily. Since I still had probably 1/2-mile left, I wanted to gradually work my way back. But I still struggled to hold a comfortable line with nothing to sight.

Anyway, I tried to stay calm the whole time and eventually found my way back to the finish. May have swam a little further than necessary, but still felt good coming out of the water so main mission accomplished.

Stay on course!

Transition included about a 1/4-mile run through the woods. I went barefoot and this was not a problem. Took my time making sure I had everythiing for the bike, but still moved relatively efficiently I thought.

Nothing.

My plan was to go easy for the first 8-10 miles, trying to get my HR into Z1. Only got down to low Z2, but I felt like I was really taking it easy. I was being passed like I was standing still most of these miles.

After the first 10, I settled into a comfortable pace and being passed became more infrequent. By about mile 25-30 I started passing a few people myself. A few times I had to work a little harder than I wanted too because I was passing packs. I'd get in front of one person, but would already be in the draft zone of the next rider. I don't understand why people draft in these races!

Somewhere around mile 45-50, I picked up the pace a little more and moved into Z3. I still did it cautiously and reminded myself not to blow the run on the bike.

I took in 2 bottles of Gu2O and about 7-8 gels (1 or 2 less than planned). Also took 2 Endurolytes each hour and drank another 3 bottles of water (so @120oz of fluid overall). Felt hydrated, but never had the urge to pee. I probably could have got down some more fluid which might have helped the run.

While I was surprised how far down I ranked on the bike, I think this helped my relative positioning on the run. I don't think I'd do much differently.

Took my time to make sure I had all my stuff for the run and to try to get my HR down to start out.

Take it even easier bringing my bike in and heading out.

My HR was high from the get-go. I wanted to get into Z1 or at least low Z2, but was no better than high Z2 and mostly Z3. I attributed this to the sun & heat which were tougher by this point and I felt pretty good. I walked though all the aid stations to drink, eat, pour water on my head, etc. Think I used another 2 gels on the run plus about 6 Endurolytes.

I hit the turn-around in 53:12 and still felt pretty good--though I knew I was hot and could feel the salt when I'd wipe my face. About a mile or 2 after that though and I was slowing down and feeling the effects of a starting pace that was too fast in retrospect. The last 5 miles would be a struggle and I walked up most of the 2 hills on the return. But otherwise, I told myself to keep running and I could finish in under 5:30.

With about 1/4mi to go, I passed my family cheering me on. I did my best to smile and wave and keep running. After I passed them and turned a corner, I almost thought I could walk now without anyone I knew seeing me. But then I saw my wife and daughter who had taken a short-cut and were running ahead to meet me at the finish. Oh, well! So I kept on going the best I could and ran through the finish. (I never thought a 1/4mi would feel so long!)

Go out slower!

Once I stopped, I realized how overheated and dehydrated I was. I knew I should walk, but I needed to lie down and cool myself off. I tried to sip Gatorade and used water to pour over my head & neck. By the time I felt good enough to walk back to the campsite where my family was, I was just in time to watch my sister finish. Once again, she had a great race--finishing in 5:32 and 3rd in her AG!

From there I hung out with my family, walked around more, cheered on others as they came into that last 1/4mi, hydrated and had some food to eat. It really was a beautiful day as long as you weren't running in the sun! :)


Pacing on the run. While I did better than I originally expected, in hindsight I left several minutes on the run course. And I don't know how much more I could have drank, but I'll have to try for more.


The race was well organized and supported. It got off a little late due to some last-minute buoy adjustments, but other than that it was great. I'd come back again, though next year I plan another HIM in mid-August so this might be too close.