Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
Total Time = 5h 04m 18s
Overall Rank = 317/2113
Age Group = 45-49
Age Group Rank = 24/265
Pre-race routine:

Typical routine. Made some oatmeal with fruit. Slowly drank some OJ and Green Machine mixture.
Event warmup:

Did the least amount of warm-up. Was not sure when we had to report and the area for warming up was very limited. I jogged for about 5 minutes and did two sprints.
  • 29m 25s
  • 2112 yards
  • 01m 23s / 100 yards

This is my second fastest time (first being 29:13 at Vineman and that had a current)and second time below :30. I was very pleased with my swim. Felt that I could have gone a little faster. Ran into a lot of bodies that started before. I was 13th out of the water and in the 5% for my AG so I can not complain.
What would you do differently?:

Turn it on more at the end.
Transition 1
  • 03m 38s

It was a long run and there were a lot of slow people in front of me so it was hard to get to my bike. I found my rack easy and remembered the marker for my aisle.
What would you do differently?:

I just need to get faster on getting Wetsuit off and overall Transition.
  • 2h 49m 44s
  • 56 miles
  • 19.80 mile/hr

I went too easy in the first half and should have gone a little faster. Was nervous about the back side and tried to save some for the last 10 miles.
What would you do differently?:

Definetly needed to work harder. I was told to keep HR in high 140s and that was not good advice. I should have stayed in the 150s with hills taking me up into 160s. I think I can bike better than I did today. Also, less liquid and more gels.
Transition 2
  • 02m 57s

I had to pee so bad and that took at least a minute of my time.
What would you do differently?:

No fuel belt.
  • 1h 38m 34s
  • 13.1 miles
  • 07m 31s  min/mile

This was my fastest 70.3 run time by about 5-6 minutes. It was also one of the toughest for me. It just felt hard. 1) I think I started off too fast and should have paced myself better 2) dropping 6 minutes made it hard on me 3) and it just wasn't my day for whatever reason.
What would you do differently?:

Start off pacing my run better so that I run a negative split. Still had some kick left in the tank for the end as I passed one AG but feel short of another by two seconds.
Post race
Warm down:

None. Get some food and got the heck out of Dodge.

What limited your ability to perform faster:

Drank too much on the bike.

Event comments:

All glory to God! I gave it my best and committed the rest. I could not have gone any faster on this day. I gave it my all. I finished in the top 10% in all categories in my AG and in the top 15% overall. A big thank you to my Coach and Mentor Lar Dog and to my other mentor Quinton Berry.

Last updated: 2008-10-23 12:00 AM
00:29:25 | 2112 yards | 01m 23s / 100yards
Age Group: 13/265
Overall: 193/2113
Performance: Good
Suit: 2XU Velocity
Course: Oceanside Harbor so the water was not that choppy except at the turnaround. Water temp was not an issue at all. I wore a neoprene cap and was golden.
Start type: Deep Water Plus:
Water temp: 59F / 15C Current: Low
200M Perf. Good Remainder:
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 03:38
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike:
Jump on bike:
Getting up to speed:
02:49:44 | 56 miles | 19.80 mile/hr
Age Group: 29/265
Overall: 413/2113
Performance: Average
AHR 144 MHR 159
Wind: Some
Course: Hilly/Hard course with some headwinds on the backside. It was a harder course than my friends let on about and much harder than Vineman Course.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Hills:
Race pace: Hard Drinks: Too much
Time: 02:57
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:38:34 | 13.1 miles | 07m 31s  min/mile
Age Group: 24/265
Overall: 317/2113
Performance: Good
Course: Run is not tough and is pretty flat. Tough part is running for about 1/4 mile through the soft sand FOUR times!!!
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 5