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EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman

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Cambridge, Maryland
United States
Columbia Triathlon Association
80F / 27C
Total Time = 5h 39m 21s
Overall Rank = 770/
Age Group = F45-49
Age Group Rank = 24/67
Pre-race routine:

Hotel in Seaford, DE was 50 minutes away. Had my alarm set for 4:00 but was up at 3:30. Had my Cream of Wheat, 1/2 PB&J sandwich and coffee. The other 1/2 of the sandwich was eaten during the bike ride. Just chilled during my drive the only thing I was nervous about was if the digestive system would kick in.
Event warmup:

Found a seat in the bleachers and waited, and waited, and waited...made a couple more trips to the porta potties (which were getting very nasty by this time). Being in the last wave really sucked. Even though I had over an hour to sit there and look at that chop in the water I stayed very calm. Even when my wave went on-deck and I got in the coral I wasn't actually nervous. I just had a job to do today and it was time to go to work.
  • 45m 14s
  • 2112 yards
  • 02m 08s / 100 yards

So a 45 minute swim would be horrible for most people but it was my pie in the sky goal for today. When I came out of the water and seen 45 on my watch, I was thrilled.
Most people would also say that the water had some chop in it today but not enough to be an issue. For me it could have been a big issue. I was very proud of myself that I did not let it get to me mentally and freak out before I ever got wet, especially since I had over an hour to sit there and just look at it. Someone told me yesterday when I went to do a practice swim that if the chop makes me seasick to try ginger snap cookies. Just munch on one or two while you are getting set up, the ginger should help settle your stomach. Yes, this was trying something new on race day but I did decide to try it. Don't know if that was it or not, but I did not get nausiated from the rocking of the water today. Will definately try this again.
Got stung by a few jellies yesterday so I had already been initiated to that and decided that it wasn't intollerable, plus I figured they would have all found safer water by time my wave took off. Going around one of the last bouys a guy swam right over the top of me and just as he pushed me down I got a jelly right in the face. The only significant collision I had all day and the only jellyfish encounter.
I was more comfortable in this swim than I have been in any open water swim I've ever done. I think the combination of the wetsuit and saline content of the water helped to make me feel very bouyant and no fear at all of going under. I am more comfortable without people around me when I can just relax and find my own rhythm.
I even sighted better today than I have previously. Was glad that the bouys were on our right, if they'd been on our left it might have been a completely different story. Coming around the last bouy, I cut it too far and was swimming completely off course. One of the kayakers was quick to stop me and turn me around before I went very far off. Thank you! After that last turn the current got really strong and the waves felt twice as big. Quickly figured out that I just had to roll completely onto my side to breath and just kept stroking.

Very proud of this swim.
What would you do differently?:

Keep working on my swim. It is getting faster and more comfortable each time I do it.
Transition 1
  • 04m 12s

Came into transition and knew I was on the second rack but couldn't find my bike. I went down a row too far and had to backtrack to my spot. My transitions are slow but in a race where I know I'm not contending for the podium, I'm going to make sure I don't forget something.
I get cold very easily and once chilled I'm miserable and it is very hard to warm up so I swim with just my sports bra under my wetsuit so that my shirt is dry when I take off on the bike. Getting that shirt onto a wet body takes time but it is time I'm willing to spend.
What would you do differently?:

Find my rack on the first pass and I do need to work on getting the wetsuit off quicker.
  • 2h 57m 48s
  • 56 miles
  • 18.90 mile/hr

Had heard many people talk about the wind on the later part of this course. That knowledge was invaluable. Only took a couple of miles for me to settle into the bike leg. The first half I felt like I was riding hard.
Every time I looked at my computer I would see a 21 or 22. That is very fast for me. While I felt like I was pushing the envelope I also knew that I was going to hit those winds later and it was going to take away a lot of the time I was currently banking. When I would question whether I could maintain that effort level and not crash (or not be able to run later) I would respond 'you won't know unless you try'. Game on! Keep pushing until you absolutely can't or you get to T2. When I hit that wind I sure was glad that I was mentally prepared for it. It was brutal and I felt like it would never end. I was pleasantly surprised that when I would come to a spot that was protected from the wind I was able to pop right back up to 20mph.
I've been having some trouble with the Infinite in my stomach since I slightly changed my formula so I went with just one scoop in one bottle today, 1/2 PB&J sandwich, pretzels and 1/4 Cliff bar. Did not drink as much water as I normally do while riding which means I also did not have to stop to pee. Felt like the nutrition was fine. No stomach issues all day.
What would you do differently?:

I need to just keep building strength on the bike. I'm getting long rides in on the weekends but traveling every week doesn't allow me to get in the mid-week rides that should help increase my power.
For the past three years since I started riding a bike I've said that I have so much experience as a runner that I know when to push and just how hard I can push and how my body will respond/recover. I don't know those limits on the bike. I think I came a long ways in finding that out with this ride.
Transition 2
  • 03m 7s

This included a porta potty stop so I was actually surprised it wasn't longer.
  • 1h 49m 2s
  • 13.1 miles
  • 08m 19s  min/mile

Was worried that the bike may have taken too much out of me to be able to run. Normally my legs feel good on the run right out of T2. I don't get the heavy lead filled leg feeling that many people experience. Today though the legs just didn't want to go. Concentrated on my form and trying to get a quick turnover, it was my lower legs more than my quads that were feeling it. Was able to get off the road and run in the grass for a bit which really helped. Made it to the first mile marker and seen a sub 8:00 on my watch. I thought to myself, I'm not sure I started it at the right time and the first mile is not always accurate, I don't believe that was sub 8 so I kept the concentration up really working at it trying to find a comfortable rhythm. Passed a couple of ladies in my AG which always helps motivate. Made it to the second mile marker and seen another sub 8 mile. OK well I guess the legs ARE working, just relax, quit trying to force it and run. Into the third mile I was able to relax and find a rhythm but was very afraid it would fall apart at any moment. Kept telling myself to make it to the turnaround and then you always get the boost of knowing that you are finally on your way home at the end of a long hard day. During mile 5 I realized that I was going slightly uphill and was fighting quite a headwind. Once I got to that turnaround I would also have the benefit of the downhill and the wind at my back. Just stay strong to the turnaround. Hitting that turn felt every bit as good as I hoped it would. I was starting to feel very fatigued but knew that there was no compelling reason for me to pull up and if I did that it would only be because I wimped out. That is the worst feeling for me, post-race knowing that I wimped out and left something on the course. Certainly didn't want to deal with that today after hitting PRs in both the swim and the bike. The run is my strength, I can't give it up here. Keep going. Plus there are still women in my AG ahead of me to be caught. I had three gels in my race belt and each time that little voice would get too loud I would open a gel and take about half of it. I never feel anything physically different when I use gels on a run but they sure do wonders for shutting down that doubting little voice inside my head. Mile 10 felt like it would never end, when I finally turned that corner to see the mile 11 marker I was also looking at a calf with a 47 on it. Can't let up now, there's one more spot I can move up. Same thing happend at mile 12 where I passed two women in my AG. The first one I wasn't too worried about but the second one did look pretty strong and she did come back to pass me again just before we made the turn into the park. I knew that I had nothing left to answer her with. Mile 13 was an 8:10 mile so I did finish strong, when I could see the water I just told myself "you survived that water this morning, you can surely survive this last mile".

Very happy with this run. I can certainly run a faster 1/2 marathon but I think I had a good combination of pushing the bike without completely ruining my run.
What would you do differently?:

Nothing. This was a good run both physically and mentally for me.
Post race
Warm down:

I felt fine when I crossed the line so I just walked around and chatted with some people, got some liquids and food and just enjoyed the atmosphere for a while before I packed it up and headed out.

What limited your ability to perform faster:

I think I performed to the best of my abilities/training today. My training hasn't been as stellar as it could be but it has been what my life/schedule allows for right now. I have no regrets and I can't ask for anything more than that.

Event comments:

I sure would have liked ice towels/sponges on the run course but I understand how much expense and manpower they add to a race. LOVE IT when a race has them but understand when they don't.

This is a quality race, very well organized and supported, and I am very happy that I did it. With that said, I think I can also say that I've been here and done it and don't need to come back and do it again. There wasn't anything here to make me feel like I NEED to do it again versus experiencing a new race/venue. I think the only race I've ever done that I feel that way about is the Steamtown marathon which I have done twice and would love to do several more times.

Last updated: 2008-12-28 12:00 AM
00:45:14 | 2112 yards | 02m 08s / 100yards
Age Group: 55/67
Overall: 0/
Performance: Good
Suit: Zenith Zoot full wetsuit
Course: This was a point to point swim, going around the point. When you look at the course layed out this way it makes it seem really long, but I kind of liked it.
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Below average
Time: 04:12
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike:
Jump on bike:
Getting up to speed:
02:57:48 | 56 miles | 18.90 mile/hr
Age Group: 31/67
Overall: 0/
Performance: Good
Wind: Strong
Course: Single loop, totally flat, moderate to strong headwinds in the second half, very good pavement.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:07
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:49:02 | 13.1 miles | 08m 19s  min/mile
Age Group: 10/67
Overall: 0/
splits: 7:58, 7:52, 8:02, 8:08, 8:12, 8:24, 8:30, 8:21, 8:22, 8:41, 8:40, 8:39, 8:10, :57
Course: Out and back course, desolate, no shade
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
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

2009-06-15 2:33 PM

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Extreme Veteran
Ft. Myers, Florida
Subject: EagleMan Ironman 70.3 Triathlon

2009-06-15 2:53 PM
in reply to: #2219102

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the colony texas
Subject: RE: EagleMan Ironman 70.3 Triathlon
Nice job this weekend.. great swim
2009-06-15 4:42 PM
in reply to: #2219102

Subject: ...
This user's post has been ignored.
2009-06-15 9:56 PM
in reply to: #2219102

Davenport, IA
Subject: RE: EagleMan Ironman 70.3 Triathlon
Awesome race!  I hope I can do this well when it comes time for my HIM this summer.  Way to not let the swim affect you mentally.
2009-06-15 10:56 PM
in reply to: #2219102

Extreme Veteran
Subject: RE: EagleMan Ironman 70.3 Triathlon

Wow you had a great race, and you crushed that run!!  Nice to know that I wasn't the only one that noticed the hill to the turnaround. ;-)

2009-06-16 1:11 PM
in reply to: #2219102

Frederick Maryland
Subject: RE: EagleMan Ironman 70.3 Triathlon
wow.  great race.  great time.   strong bike given those headwinds.

2009-06-16 4:28 PM
in reply to: #2219102


Subject: RE: EagleMan Ironman 70.3 Triathlon
great race and a very strong run.  I def agree about the headwinds for the last portion of the ride...just brutal at times.  

I saw you mentioned Steamtown.  How is the course?  I am thinking about doing that one this year with hopes of BQing.
2009-10-14 11:06 PM
in reply to: #2219102

Subject: RE: EagleMan Ironman 70.3 Triathlon
Great race!  I do my first HIM Nov. 8th.  I am aiming for the same swim time-swimming is more about mental toughness of not freaking out in murky water than it is about physical endurance for me. In fact, if I just make it under the 75 minute cut off time and survive-I will call the day a success!  Wink
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