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Oklahoma City Redman Triathlon - Half Redman - Triathlon1/2 Ironman


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Oklahoma City, Oklahoma
United States
Oklahoma Redman Triathlon
85F / 29C
Sunny
Total Time = 5h 45m 6s
Overall Rank = 113/317
Age Group = 35-39
Age Group Rank = 23/51
Pre-race routine:

Up at 4:30, and headed to race site. Munched on a couple of muffins and drank some gatorade. Setup trans area and gear and then watched full iron group leave.
Event warmup:

Swam a little bit prerace.Pretty much it.
Swim
  • 40m 38s
  • 2112 yards
  • 01m 55s / 100 yards
Comments:

This swim was pretty rough for me, especially the first 500m or so. Banged around a bit and couldn't quite get my breathing under control. Swallowed a bit of water at one point, kinda sucked. Not really choppy water out, but definately had a current that pulled toward the shore. Coming around the far side seemed slower than heading down the front side, maybe it was in my head.
What would you do differently?:

Since i havent been able to swim but twice in the last month due to my local pool being down for maintenence, I'm OK (sorta) with this time.
Transition 1
  • 02m 14s
Comments:

Wetsuit strippers rock! Took my time, did what needed doing and i was off.
What would you do differently?:

Nada, good for me.
Bike
  • 2h 53m 1s
  • 56 miles
  • 19.42 mile/hr
Comments:

Pushed a decent pace on the bike since i knew it was a flat course, but held back some to save the legs for the run. Hydration was good and made sure to get some endurolytes in me early. Was really fast going out with a little tailwind on Waterloo Rd, which meant a slight headwind coming back. All in all a good bike for me and legs felt great at the end.
1st 28 miles-> 1:25:00
2nd 28 miles-> 1:28:01
What would you do differently?:

Nada atm, just need to get faster.
Transition 2
  • 01m 45s
Comments:

Took my time but moved with purpose. Ate a shot blok, drank water with endurolytes and out.
What would you do differently?:

nada.
Run
  • 2h 07m 40s
  • 13.1 miles
  • 09m 45s  min/mile
Comments:

Bring on the pain! This was bad from the get go. ITB was hurting from the start. I should not have ran the last 2 or 3 weeks to let it heal up but i didn't. Lesson learned. On the plus side of this terribad run, I had no cramps! That is huge for me. Kept up with fluids and electrolytes at every aid station and it worked. My legs felt great , except for my ITB of course, so that was a good sign that i paced the bike well. By the halfway point i was doing the run/limp thing and i'm sure i looked bad. I never let myself walk at all, except when i took on the electro's. I figured i had all winter to heal up so don't stop!
What would you do differently?:

Try my best to come in healthy. Running just doesn't come easy for me (i know i'm not alone). Maybe another year under my belt will help.
Post race
Warm down:

Had a coke and a smile! And some snacks. Cheered on some of the other competitors at the finish line for a while. Loaded up the car and headed back to the hotel to rest my knee.

What limited your ability to perform faster:

ITB crap, otherwise not a bad race for me.

Event comments:

I'm overall pleased with this race because i made my goal time of 5:45 but wished i cold have tried the run without knee issues. But at this time of year, who isn't nursing some injury? Ya know.
The volunteers were awesome at this race. I thought it was well ran as well. Thanks to all the Redman folks!
This is my last triathlon of the year (planned anyways), so i'm gonna rest up and come back stronger for my second year!




Last updated: 2008-06-30 12:00 AM
Swimming
00:40:38 | 2112 yards | 01m 55s / 100yards
Age Group: 25/51
Overall: 0/317
Performance: Below average
Suit: 2XU full
Course: rectangle parallel to the shore.
Start type: Wade Plus:
Water temp: 73F / 23C Current: Low
200M Perf. Bad Remainder: Average
Breathing: Good Drafting: Bad
Waves: Navigation: Below average
Rounding: Average
T1
Time: 02:14
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
Biking
02:53:01 | 56 miles | 19.42 mile/hr
Age Group: 25/51
Overall: 0/317
Performance: Average
Wind: Some
Course: Out and back with 4 aid stations. One rough section of road, otherwise not a bad surface.
Road: Rough Dry Cadence: 87
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:07:40 | 13.1 miles | 09m 45s  min/mile
Age Group: 23/51
Overall: 0/317
Performance: Below average
1st 6.55 miles-> 1:00:30 2nd 6:55 miles-> 1:07:10 OUCH!
Course: An out and back around the lake. Dead flat with no shade.
Keeping cool Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Ok
Evaluation
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2008-09-21 4:30 PM

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Veteran
168
1002525
Washington , MO
Subject: Oklahoma City Redman Triathlon - Half Redman


2008-09-21 6:04 PM
in reply to: #1686929

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Extreme Veteran
961
5001001001001002525
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Great race, was an awesome day for it wasn't it? I'm sure we crossed paths somewhere on the course.
2008-09-21 6:21 PM
in reply to: #1686929

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Alpharetta, Georgia
Bronze member
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
You did great! Such awesome weather, too. Congrats!
2008-09-21 8:29 PM
in reply to: #1686929

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Member
52
2525
Overland Park, KS
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Nice race John!  Sorry about the ITB   Glad that you are going to take some time to rest and relax for a while - you deserve it!

Edited by run_carmen 2008-09-21 8:30 PM
2008-09-22 8:54 AM
in reply to: #1686929

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Expert
762
5001001002525
Missouri
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Congrats on the race.  Way to hang tough even with the pain during the run.  It was a great day and a great race.  You should be proud!
2008-09-22 9:27 AM
in reply to: #1686929

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Member
269
1001002525
Minneapolis, MN
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Nice race! I'm impressed that you were able to run the entire 1/2 mary despite all the ITB pain.
A few years back I dealt with some ITB stuff and I found that foam rolling really helps. Do you have a foam roller? Get one and use it

Enjoy your recovery this winter!


2008-09-22 2:57 PM
in reply to: #1686929

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Regular
137
10025
Fort Collins, CO
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
I second the foam roller motion.  Congrats on your finish and your fight through the pain!
2008-09-23 9:33 PM
in reply to: #1686929

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Elite
3072
200010002525
san francisco
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Hey John! Way to stick with it after that crazy swim! Sorry about the ITB, that sucks bigtime...can't wait til you are 100 percent healthy and racing w/out pain. good job!
2008-10-06 12:58 AM
in reply to: #1686929

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Champion
5781
5000500100100252525
Northridge, California
Subject: RE: Oklahoma City Redman Triathlon - Half Redman
Never got a chance to read this report before now: Way to go...hitting 5:45 with the injury! Great work this year! Look forward to seeing what you get up to next year!
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