Ford Ironman 70.3 Hawaii - Triathlon1/2 Ironman


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Kohala Coast, Hawaii
United States
Ironman
84F / 29C
Sunny
Total Time = 5h 35m 39s
Overall Rank = 308/
Age Group = W25-29
Age Group Rank = 8/44
Pre-race routine:

Got up, dressed, ate an english muffin with PB and a banana, and then walked to the race start. I was so ready to just get this thing started. Also note that my wedding was a week after this race. So, no matter what happened I was pretty much a happy camper when I kept that in mind.
Event warmup:

None.
Swim
  • 29m 30s
  • 1931 meters
  • 01m 32s / 100 meters
Comments:

I had a hard time getting into the swim. I was excited to start, and finish...but was having a hard time feeling like it was a race until the end of the swim. Don't get me wrong, I was having a blast. I saw a turtle...enjoyed the view. But I definitely cruised a little too much.
What would you do differently?:

Went out harder, but I have no real complaints. I wouldn't have saved that much more time by pushing. AND I may not have seen the turtle.
Transition 1
  • 02m 45s
Comments:

Pretty efficient for me.
Bike
  • 2h 55m 50s
  • 56 miles
  • 19.11 mile/hr
Comments:

I made sure to go out easy for this, and I felt great the whole time. Played leap frog with a couple of folks the whole time. Seriously, as soon as the person passed...and got to the appropriate distance the other would start their pass. It was great as we were 1. amused by the situation and 2. encouraging each other.
What would you do differently?:

If I knew how my run was going to turn out I would've pushed this a whole lot more.
Transition 2
  • 01m 51s
Comments:

They directed me to the wrong aisle...and that got me all hyper.
What would you do differently?:

Remain calm.
Run
  • 2h 05m 45s
  • 13.1 miles
  • 09m 36s  min/mile
Comments:

Not good. I felt great at the beginning of this. I made sure to start out conservatively...and then I got gradually slower. It was HOT and HILLY. There was a course change from the last time that I did this, and it is safe to say that I was under prepared for this course and heat. I did most of my run training in the mornings and evenings in an attempt to avoid tan lines for my wedding. Maybe nutrition malfunction? I didn't adjust too much for heat? Or maybe I drank too much without realizing it? I didn't feel sick...I was just totally zapped of energy. I even ended up walking a bit.
What would you do differently?:

Focus more on the heat and adjust accordingly.
Post race
Warm down:

Nothing. Drank some beer...cheered on friends...hung out. During this time, I managed to get a nice sunburn. So, my race numbers were solidly etched into my arm on my wedding day.

What limited your ability to perform faster:

I think nutrition, and not being ready for that heat.

Event comments:

Love this race!




Last updated: 2009-01-29 12:00 AM
Swimming
00:29:30 | 1931 meters | 01m 32s / 100meters
Age Group: 5/44
Overall: 80/
Performance: Average
Suit: tri suit
Course: Hapuna Beach An elongated rectangle that parallels the shoreline, in a clockwise direction.
Start type: Wade Plus:
Water temp: 78F / 26C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:45
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:55:50 | 56 miles | 19.11 mile/hr
Age Group: 9/44
Overall: 451/
Performance: Good
Wind: Little
Course: Take a right at Queen Ka’ahumanu Highway and head to Mauna Lani Drive. Turn around, and head towards Hawi. Return back to the Fairmont Orchid.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 01:51
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
02:05:45 | 13.1 miles | 09m 36s  min/mile
Age Group: 12/44
Overall: 343/
Performance: Below average
Course: Through the resort, around residential areas, golf courses, along the shoreline by The Fairmont Orchid Hotel, past Petroglyph fields, and ancient fishponds...finish at The Fairmont Orchid.
Keeping cool Drinking
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 2
Physical exertion [1-5] 3
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