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Ford Ironman 70.3 California - Triathlon1/2 Ironman


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Oceanside, California
United States
Ironman North America
65F / 18C
Sunny
Total Time = 6h 19m 15s
Overall Rank = 1220/1958
Age Group = M30-34
Age Group Rank = 152/233
Pre-race routine:

My wife and I arrived in San Diego on Thursday afternoon. We spent Thursday with friends of ours. We went out to a relaxing dinner in the Hillside area of San Diego. Got up on Friday morning and went out to breakfast with our friends to the Hash House in San Diego. Had quite possibly the largest portion of food I've ever had. After breakfast we drove up to Oceanside and went to the expo and got weighed and checked in. After the expo we checked into the Residence Inn Oceanside. I would highly recommend staying here if you do this race. It is away from the busy area's of Oceanside and is really nice.

On race morning we got up around 4:00am. I ate a bagel and cream cheese followed up by a cliff bar. I also drank a bunch of water and gatorade. We arrived at the parking lot around 5:00am. I rode in the dark with the other riders over to the transition and got setup.

After getting setup in transition I went and met my wife and my parents. I hung around with them to the start of the pro's. At that point I went back into transition and started getting the wetsuit on. It was cool seeing the pro's come out of the water. Those guys can fly.
Event warmup:

There really wasn't much of a chance to warm up. I stretched out a bunch before getting the wetsuit on. That was really it. I lined up in the corral with my group and waited to get into the water. Once we went down the boat ramp it was about a 200 yard swim to the start. It helped me get used to the cold water as I was able to stick my head under water.
Swim
  • 40m 57s
  • 1931 meters
  • 02m 07s / 100 meters
Comments:

Swim went ok. I was disappointed with my time. I was hoping to be around the 37 minute mark. I got off course a couple of times and I think that added some time. I really didn't run into too many people after the first 200 meters or so. I was able to find clean water.
What would you do differently?:

Swim a lot more and sight better.
Transition 1
  • 07m 3s
Comments:

I don't know what happened here. It was a long run from the swim exit to my bike. I had some trouble getting the wetsuit off. It also took me some time to get socks on as my feet were wet and get the arm warmers on for the bike.
What would you do differently?:

Dry my feet and arms more before trying to put on socks and arm warmers.
Bike
  • 3h 17m 28s
  • 56 miles
  • 17.02 mile/hr
Comments:

Training in Chicago through the winter didn't help. I spent most of my time riding a trainer. I need to spend more time riding hills and overall more time in the saddle. The hill around mile 31 was a tough one. I saw several people walking there bikes up it. I did ok with the nutrition, but I need to keep working on that. I ended up getting a bad cramp just past mile 9 of the run. I want to make sure I nail the nutrition on the bike to avoid cramping on the run.
What would you do differently?:

Ride a lot more. Concentrate on hills. Learn to go to the bathroom on the bike. I stopped once to go and that probably added an extra 2 minutes.
Transition 2
  • 04m 49s
Comments:

Took a few minutes to get the arm warmers off. I also took a GU and drank some water. I also added a small bag to my race belt that held my GU. It ended up annoying me on the run and I chucked it, after putting the GU packets in my jersey pockets.
What would you do differently?:

Eat the GU and water on the run and not put on that dang race belt pouch. Need to just put the GU packets in my jersey pockets.
Run
  • 2h 09m
  • 13.1 miles
  • 09m 51s  min/mile
Comments:

Run was going excellent up until mile 9. I was on pace to run a 1:50 half marathon. Just before mile 9 there was a small hill that led from the beach to road. When I got to the top of the hill I felt my left hamstring start to cramp. I hobbled into the aid station at mile 9 and slammed down some gatorade. That seemed to help the cramp some, but it didn't get rid of it. I spent the last 4 miles doing the run 200 yards walk 100 yards routine. I went from running 8:30 miles to 10:30 - 11:00 miles.
What would you do differently?:

Need to figure out why my hamstrings keep cramping. It happens on just normal runs and can happen at mile 3 or mile 15. Need to figure out the proper nutrion mix and if I need to look at taking some salt pills during the run.
Post race
Warm down:

After crossing the finish line I got my medal, hat and shirt. I walked around some and went to grab some pizza and water. After grabbing some food I met my wife and parents. I sat and talked to them for a while and ate. I went back to transition, packed up my stuff and headed for the car. Note to self. Need to apply sunscreen in transitions. I have a nasty funky sunburn.

What limited your ability to perform faster:

Just need to continue to get in better overall shape. I think I can get down to the 5:45 range for a half if I can get rid of the leg cramping on the run and pick up a little speed on the swim and bike.

Event comments:

This was my first ironman branded race. It lived up to everything that I heard. The volunteers were awesome. The Marines on Camp Pendelton were unbeliveable. They gave you a big boost as you rode by. The volunteers manning the running aid stations were great as well. They always had a drink or food ready for you. Overall by far the best race I've ever done. I look forward to doing this one again as well as other Ironman evernts.




Last updated: 2008-01-18 12:00 AM
Swimming
00:40:57 | 1931 meters | 02m 07s / 100meters
Age Group: 165/233
Overall: 0/1958
Performance: Average
Suit: Full Wetsuit
Course:
Start type: Deep Water Plus: Waves
Water temp: 59F / 15C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 07:03
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
03:17:28 | 56 miles | 17.02 mile/hr
Age Group: 165/233
Overall: 0/1958
Performance: Average
Wind: Headwind
Course: Loop through Camp Pendelton. There were 3 big hills between mile 30 and 45, as well as a strong headwind coming back towards the ocean for the last 10 miles.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 04:49
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:09:00 | 13.1 miles | 09m 51s  min/mile
Age Group: 150/233
Overall: 0/1958
Performance: Average
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
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

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2008-04-02 4:09 PM

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Master
1376
1000100100100252525
Chicago
Subject: Ford Ironman 70.3 California


2008-04-02 4:56 PM
in reply to: #1311748

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Champion
5345
500010010010025
Carlsbad, California
Subject: RE: Ford Ironman 70.3 California

Good job out there last weekend

I suspect that your sentiment about the swim is a common one. I found  the water in the outer part of the course to be quite choppy and I suspect that there was a current pushing through the gate of the harbor as the tide was changing. 

That wind was a real killer for a lot of folks out there. Funny thing is, later waves actually had a tail wind for most of the ride only to find a fierce onshore whipping up the valley in the last 10 miles. (A more classic Windy day for this course) When I went through, the last 10 were pretty calm except for the last mile or two as we passed over the freeway.

Sorry to hear about your cramp on the run. that is right about where the wheels came off for me last year. Warm Flat Cola is the magic that got me to the finish line.

Maybe see you out there next year

2008-04-02 5:15 PM
in reply to: #1311748

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Expert
1169
10001002525
Sherman Oaks, CA
Subject: RE: Ford Ironman 70.3 California

Great race indeed.  Good job!

2008-04-02 5:45 PM
in reply to: #1311748

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Master
1588
1000500252525
San Francisco
Subject: RE: Ford Ironman 70.3 California
Hi Matt.  Congrats.  Kudos on the bike, given all your riding was indoors.  Tough to train for an early season race like this.  Sorry to hear about the cramps on the run, but you toughed it out and did it.
2008-04-03 1:18 AM
in reply to: #1311748

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Melon Presser
52110
50005000500050005000500050005000500050002000100
Subject: RE: Ford Ironman 70.3 California
Congratulations! Very well executed race, especially considering not being able to bike outdoors. Way to persevere in the run despite the cramping ... just something to continue trying to dial in the salts/electrolytes as you pointed out.
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