Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
65F / 18C
Total Time = 6h 23m 45s
Overall Rank = 1392/2043
Age Group = W25-29
Age Group Rank = 30/62
Pre-race routine:

Up at 3:45 got dressed, ate my bagel with peanut butter and banana. Could only get down half due to nerves. Shoved a plain bagel in with my tri bag and headed out the door. Charlie drove me to Oceanside. He unloaded his gear for the day while I got my stuff together, put my head lamp on and rode the mile to transition. It was a dark and quiet ride, lots of racers and not a word spoken.

I found my rack set up and check out logistics, headed to the bathroom, came back and did a once over of my transition, grabbed my wetsuit, cap, goggles, bagel and some gatorade and heaed out chill and take one more pit stop at the bathroom.

Headed over the the swim start, I'm so glad that I brought old running shoes to wear. My feet weren't frozen before the swim start this time. Thanks to the BT'er that suggested this, great tip.
Event warmup:

I hopped around waiting for our wave to go. Got the blood flowing, tried to break a little sweat in the wetsuit but that never happened.

  • 38m 14s
  • 2112 yards
  • 01m 49s / 100 yards

Swam to start and waited to go. First 200m I fought with a few girls to get some space. That worked out fine and the outbound leg went great. I made the turn at about 17 minutes. The return trip was a disaster. The sun blinded me and I was zig zagging more than I should. I was pleased with my performance (I wanted out of the water in under 40minutes).

I recall watching one swimmer being picked up and towed to shore by a lifeguard.
What would you do differently?:

Try to sight better. The return leg into the sun wasn't my best performance.
Transition 1
  • 04m 17s

T1 went pretty well. Ran from water to bike. This helped me warm up a bit. I took a little extra time to dry my feet and put socks on which was worth it in the end because I was able to feel my feet through the entire race (a problem I've been dealing with this season).
What would you do differently?:

Consider opting out of the socks and going barefoot.
  • 3h 24m 20s
  • 56 miles
  • 16.44 mile/hr

I was really pleased with my bike performance. First 30ish miles were flat or rollers. I made an effort not to get pulled along by faster racers. As we turned inland we hit the hills, I was strong on the hills and was very happy I had made a point to ride San Elijo a couple times before the race. I came in well under my goal bike finish time.

I passed people on the hills (and was passed by some speedy folks too). I enjoyed the downhills and took the opportunity to take in more nutrition and hydrate.

The volunteers on the bike course were fantastic and I loved the Marines taking off at a full sprint to get you the aid you needed. Well done!

I had some lower back issues on the bike but nothing that I couldn't push through.

I saw a couple of pretty nasty spills on the bike. One guy was in the back of an ambulance and tore up, another was bleeding from the forehead and nose and a Marine was keeping him stablized until the medics came. My husband noted that one female racer was airlifted off the bike course. I hope she is okay.

What would you do differently?:

Not a whole lot ... perhaps not gulp my nutrition ... see run for why.
Transition 2
  • 02m 36s

T1 was good I was pleased with my performance.
What would you do differently?:

Take off my HR band. I didn't plan on running with it. I pulled it off and shoved it in my jersey on the run.
  • 2h 14m 18s
  • 13.1 miles
  • 10m 15s  min/mile

Pleased with my overall run performance. Took off out of transition and headed over the bridge and to the sand road. I hit the pavement on the other side and felt sick to my stomach. I grabbed a cup of water took a sip and that didn't help, I poured the rest on my head and scanned for a bathroom. The rest of the loop was spent in and out of the bathroom (4 times for 5-6 minutes of lost race time). I felt better in the end and headed back to the sand road, made the turn around and headed back for a luch better second loop. Each aid station I grabbed water and gatorade or water and cola. I was making up for lost time. At mile 10 I realized that I was on track for a sub 6:30 finish. With 5k to go I felt great.

Before I knew it I was heading over the sand for the last time and heading for the finish.

I crossed the finish and a volunteer grabbed me by the arm and started talking to me. I couldn't figure out what she was saying. She was getting ready to send me to medical when I realized that what she was asking and I told her I was fine. I got my medal, shirt and hat and turned to find my husband standing by medical snapping photos. I gave him a big hug then asked how he got in the "secure" area. He met up with a fire chief that he works with that was staffing medical and got an invite in.
What would you do differently?:

Not gulp my bike nutrition. Too much air in the stomach is a really bad thing. Overall I was pleased with my performance. My second best Half Marathon time even with the stomach issues.
Post race
Warm down:

Headed to the food tent, ended up in line for the massage, realized that I was in the wrong line and made a bee line for the pizza and orange. Met up with some UCSD Masters folks and chatted a bit. Stretched a bit (it felt really good).

What limited your ability to perform faster:

I was very pleased with my performace. My goal was 6:30 (my everything is going perfect and according to plan goal) I came in under that. For my first HIM I am thrilled. I have no regrets.

Event comments:

This was a great race. A perfect first HIM. The weather was great and racing at home has its advantages. I plan to come back next year.

Last updated: 2008-06-22 12:00 AM
00:38:14 | 2112 yards | 01m 49s / 100yards
Age Group: 32/62
Overall: 1145/2043
Performance: Below average
Suit: Full Wet suit
Course: L out and back
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
Time: 04:17
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:24:20 | 56 miles | 16.44 mile/hr
Age Group: 0/62
Overall: 0/2043
Performance: Good
Wind: Some with gusts
Course: 1 loop through Camp Pendleton
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Drinks:
Time: 02:36
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:14:18 | 13.1 miles | 10m 15s  min/mile
Age Group: 30/62
Overall: 1392/2043
Performance: Average
Course: 2 loops out and back with a 1/4 mile over the sand road
Keeping cool Good 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] 5