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Ford Ironman 70.3 Hawaii - Triathlon1/2 Ironman

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Kohala Coast, Hawaii
United States
90F / 32C
Total Time = 5h 59m 15s
Overall Rank = 398/1073
Age Group = 40-44
Age Group Rank = 57/136
Pre-race routine:

Up at 4am to drive to the race site. I decided to stick with Gels on the course so I had coffee, 2 PB&Js, and 2 Bananas before the race. I was definately full but nutrition was not an issue during the race.
Event warmup:

Some light swimming just before the gun.
  • 45m 13s
  • 2112 yards
  • 02m 08s / 100 yards

I thought I was swimming a good pace but I clearly had some navigation issues and maybe I wasn't swimming as fast as I thought. The 1st bouy was a jam and after rounding the 2nd, I couldn't spot the 3rd and eventually picked up the 4th. I may have been off course after rounding the 2nd. I was constantly bumping into other swimmers. This was a disappointing swim.
What would you do differently?:

Not sure. I'll continue to work on power and technique.
Transition 1
  • 05m 8s

I tried to do way too much - Shower & Sunscreen were unnecessary delays
What would you do differently?:

Simplify - Sunscreen before the race despite instructions not to.
  • 2h 55m 40s
  • 56 miles
  • 19.13 mile/hr

Great bike for me. For the most part I felt strong with a little let down approaching Hawi. After the TA I got up to 41 mph on the down - I past at least 100 people on the bike which made me think about my poor swim (unfortunately, much of the ground I made up on the bike was lost on the run).
What would you do differently?:

Transition 2
  • 03m 15s

Unlike some, I used the porta-potty.
  • 2h 10m 2s
  • 13.1 miles
  • 09m 56s  min/mile

I was able to hold a 9 minute pace for the 1st 4 miles (my goal was 8:30's) before it fell apart. This was a HOT run and thankfully their were plenty of aid stations.
What would you do differently?:

This is a training issue. Not nearly enough long runs.
Post race
Warm down:

Julia was waiting at the finish (for 37 minutes as I am reminded). At the finishers tent, one of the guys I worked with in Lakewood was working as a volunteer living in Kona. Good to see him.

What limited your ability to perform faster:

Lack of run training.

Event comments:

Despite the poor swim and run, this was a blast - and I'll never be down on a Hawaii vacation. Ironman put's on a world class event.

Last updated: 2008-04-04 12:00 AM
00:45:13 | 2112 yards | 02m 08s / 100yards
Age Group: 91/136
Overall: 698/1073
Performance: Below average
Suit: tri top and bottom
Course: One clockwise lap around Hapuna Beach
Start type: Deep Water Plus:
Water temp: 80F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
Time: 05:08
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:55:40 | 56 miles | 19.13 mile/hr
Age Group: 52/136
Overall: 304/1073
Performance: Good
Wind: Strong with gusts
Course: Back end of the Ironman Championship Course - Up and back from Hapuna Beach to Hawi
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:10:02 | 13.1 miles | 09m 56s  min/mile
Age Group: 73/136
Overall: 491/1073
Performance: Below average
Course: Several up and backs around the Host Resort. The run was on concrete, pavement, grass and sand and very HOT.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
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

2008-06-08 9:40 PM

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Subject: Ford Ironman 70.3 Hawaii

2008-06-09 4:21 AM
in reply to: #1453037

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Hilo, Hawaii
Subject: RE: Ford Ironman 70.3 Hawaii
Nice job on the race.  This was my first HIM.  From what I'm told the conditions were pretty tough.  It was pretty hot, but it can get a lot hotter there.
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