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White Lake Half - Triathlon1/2 Ironman

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White Lake, North Carolina
United States
Set-Up, Inc.
Total Time = 5h 59m 30s
Overall Rank = 292/570
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

Woke up, had some oatmeal and gatorade then drove from the hotel in Clinton to the race site. 30 minute drive or so.
  • 37m 2s
  • 2112 yards
  • 01m 45s / 100 yards

I had a good swim. I just tried to stay relaxed the first 750m and get into a good groove. Half way through the swim I picked up my pace and kept it up until the finish. Caught quite a few of the guys in the wave in front of me. My time was actually slower than a couple of years ago but my rank was a lot higher. Maybe the course was a little long or something.
What would you do differently?:

Not much.
Transition 1
  • 03m 26s

Tried to take it easy and get my heart rate under control before the bike.
  • 2h 56m 35s
  • 56 miles
  • 19.03 mile/hr

Seemed like there was a headwind for most of this ride. It got really frustrating rounding every bend and still having a headwind. Not sure what happened to the water bottle handouts but I really needed the one at mile 32 and it wasn't there. Luckily, they had made it out to the water bottle location at mile 44 and I was able to get a bottle then. This was my first race using Infinit. I mixed 2 bottles to last 1.5 hours each. I was really pleased at how well this worked.
Transition 2
  • 02m 54s

Again tried to take my time and get my heartrate under control before the run.
  • 2h 19m 36s
  • 13.1 miles
  • 10m 40s  min/mile

Although this was my fastest run of the 3 him's I have done I still need lots of improvement. I ran the first couple of miles around 9min/mile but then fell apart. I was trying to run from aid station to aid station. This lasted about 4 miles then I seemed to lose some desire to keep up the pace. This is also about the time I started to have a really dry mouth which didn't help. Around the 9 mile mark I started calculating what it would take to break 6 hours which was my goal going into the race. So from 9 miles in I tried to pick up the pace again. Looks like I picked it up just enough to break the 6 hour mark by 30 seconds.
What would you do differently?:

I really didn't do any long brick workouts before this race. Maybe I need to do some in order to keep up the run pace.
Post race
Warm down:

It took me about an hour to start to feel better while slowly drinking a powerade. After that I began to feel a lot better.

What limited your ability to perform faster:

The heat and wind.

Event comments:

I like the venue and really enjoy this race.

Last updated: 2008-04-29 12:00 AM
00:37:02 | 2112 yards | 01m 45s / 100yards
Age Group: 0/
Overall: 138/570
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:26
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:56:35 | 56 miles | 19.03 mile/hr
Age Group: 0/
Overall: 306/570
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:54
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:19:36 | 13.1 miles | 10m 40s  min/mile
Age Group: 0/
Overall: 0/570
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2008-05-05 3:02 PM

Greensboro, North Carolina
Subject: White Lake Half
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