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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
Sherpa Sports
70F / 21C
Total Time = 4h 59m 23s
Overall Rank = 233/1924
Age Group = M 25-29
Age Group Rank = 36/182
Pre-race routine:

set up T2 for the run, walked down to T2 and got the bike all set up to go. I ate a gu 15 min before the swim
Event warmup:

just did some shoulder exercises to get them warmed up
  • 32m 33s
  • 1931 meters
  • 01m 41s / 100 meters

I dont know what was going on here. i didnt feel pumped up or nervous at all. It was more ho hum and just the feeling of here we go, this is going to be a long day so just swim. I swam the first 500 at a pretty slow pace. once I got moving I still didnt feel the RACE just swimming. I dont know if I ever felt like I was racing during the swim.
What would you do differently?:

feel the RACE and competition.
Transition 1
  • 02m 46s

I accidentally hit the stop button on my watch coming in to T1 instead of the lap split. i noticed this during T1 and was able to restart missing just about 1 - 1:30 of of my actual time.
What would you do differently?:

tape on the GU's better they fell off when I was running to the end of transition.
  • 2h 35m 17s
  • 56 miles
  • 21.64 mile/hr

I had my freinds race wheels and aero helmet! I defentley need to get my hands on some of theses and some $$ to pay for them. I pushed pretty well and felt good about the times.

ate a power bar at mile 6 and 40. and had a gu in between. 2 Gatorade's and 1 water bottle. My chain fell off going up a hill on the first out and back on the way back in maybe around mile 35. I said o crap and a girl that was next to me said just put the front gear on a lower setting and it came right back on... Thanks again for the help!

After I passed the 2nd aid station I realized the I had to go pee.. so i did while i was biking... this was defiantly an interesting experience. I read a quote today "happiness is like peeing your pants, everyone can see but your the only one who can feel the warmth!" soooo true. Im glad I did or i probably not have broke the 5hr mark
What would you do differently?:

I caught my self day dreaming 2 times just pedaling and going threw the motions. pay attention.
Transition 2
  • 01m 21s

quick and easy. felt great. unclipped road the side of the saddle hopped off and ran bike in. T2 was pretty congested going in to the area. racked bike helmet off, hat on, shoes on, bib on.... RUN
What would you do differently?:

nothing went really well
  • 1h 47m 46s
  • 13.1 miles
  • 08m 14s  min/mile

break down by mile.
1 7:08
2 7:45
3 9:50
4 7:47
5 7:52
6 8:25
7 8:29
8 7:52
9 6:55
10 8:01
11 8:12
12 8:37

miles 1-2 were nice and good. I knew that I had to run a sub 2 to meet my goal time of 5:15. all of a sudden in mile 2 i had to go to the Bathroom bad... and not just a quick one. so i stopped in the building down by the water and went. after that felt much better. I got some water and Gatorade some where near the beginning and a sponge to cool down.

I figured that If i was running sub 8:30's I would be good to go! everything was going good the first lap and tried to turn it up a little knowing that I had around 1:00 to run the last 6 miles. I started pushing a little bit more and knew that I would need to save some for the last 2 miles. I was giving it everything I had the last 2 and felt that I left almost everything I had on the course.

I saw a girl that I work with volunteering and threw some water at her after I got a quick drink. and my buddy DJ at another. he was handing out cola and he was the last aid station right before the end. I yelled at him "you know where you can shove that coke bottle"... and we laughed and he gave me the giddie up butt smack. I knew that I was all but done.
What would you do differently?:

not have to go to the BR.
Post race
Warm down:

walk around go to BR and get some food and a beer. I sat around talked with my dad and eventually took my stuff to the car and went back up to the awards ceremony. I got a massage after the race and felt great!

What limited your ability to perform faster:

the swim, not being focused on the task at hand.

Event comments:

The end of the race is where it gets interesting. I went and put stuff in car and was slowly walking back when I spotted a guy on a 4 wheeler and did the thumb up for a hitch hike. he said yeah sure no prob. It turns out it was Lawrence Legend RED DOG ( a man that puts on a free work out 4 days a week 2x a day for the Lawrence community and has been for 25+ years) people walking to their cars were yelling HEY RED DOG. then I talked with him about going to school at KU for my masters. etc.

I went to the awards ceremony and sat on the ground waiting for them to get to the Clydesdale division. while I was waiting they went threw the AG awards and the role down for Clearwater. M25-29... the winner was at 4:16:27 and i figured that being 36th that it wouldn't even come close to me. little did i know that there were NO people my age hanging out for a spot. the 7th and 8th place guys took the first 2 spots and then he started naming names... 9th, 10, 15th 20th "is there any Men 25-29 here that want a spot come up to the podium and who ever has the fastest gets it" the guy who got #43 was the only one that went up there. so he got it. I was SOOOOOOO tempted to go get it but i didnt have the $1500 for the trip. O well i guess theres always next year.

Last updated: 2008-11-09 12:00 AM
00:32:33 | 1931 meters | 01m 41s / 100meters
Age Group: 31/182
Overall: 236/1924
Performance: Average
Suit: Blue Seventy Short John
Course: 900 out 200 left 812 back
Start type: Deep Water Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 02:46
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:35:17 | 56 miles | 21.64 mile/hr
Age Group: 26/182
Overall: 177/1924
Performance: Good
Wind: Little
Course: 2500 feet of climbing
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 01:21
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:47:46 | 13.1 miles | 08m 14s  min/mile
Age Group: 36/182
Overall: 261/1924
Performance: Average
Course: 2 lap course with 2 hills
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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

2009-06-15 8:27 PM

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work, road, bike, pool
Subject: Ironman Kansas 70.3

2009-06-16 10:10 AM
in reply to: #2219899

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Roswell, Georgia
Subject: RE: Ironman Kansas 70.3
Wow you did awesome!!! Congrats!!!
2009-06-16 10:27 AM
in reply to: #2219899

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Extreme Veteran
Subject: RE: Ironman Kansas 70.3

Sub 5 hours, totally awesome. Great race report too, congrats on having such a great day.

2009-06-16 9:57 PM
in reply to: #2219899

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Extreme Veteran
Overland Park, Kansas
Subject: RE: Ironman Kansas 70.3

Great rcae! When are you going to smoke a full IM?

2009-06-17 8:31 AM
in reply to: #2219899

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Extreme Veteran
Subject: RE: Ironman Kansas 70.3
I can't believe your broke 5 hours at your first HIM!!!!  Congratulations!!  Sounds like an amazing day - I've got a week and a half until BSLT and I am FREAKING OUT!  Hope it goes as well for me as it did for you, though no dreams of a sub 5 finish here : )
2009-06-18 7:28 AM
in reply to: #2219899

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Guilford, CT
Subject: RE: Ironman Kansas 70.3
You're a beast!  Nice race!  I can only hope my first half goes close to that well!

2009-06-22 6:38 AM
in reply to: #2219899

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work, road, bike, pool
Subject: RE: Ironman Kansas 70.3
well its actually my 3rd HIM. I did 2 last year. morgan was confused... its ok. BUT thanks every one! cant wait for redman
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