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EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman

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Cambridge, Maryland
United States
Columbia Triathlon Association
Total Time = 6h 08m 2s
Overall Rank = 1139/1540
Age Group = 25-29
Age Group Rank = 33/44
Pre-race routine:

Pre-race meal was a grilled chicken cesar salad (ate a few bites of the chicken,) mozzarella sticks, and a big Sam Adams summer ale from Applebee's around 5:30 the night before. Stayed at the Comfort Inn in Easton on Saturday night and in bed by 9:00. Slept very well and only woke up once because of a thunderstorm around 2:30. Was able to fall back asleep pretty quickly after that and was up, and out of bed, by 3:50 when the alarm went off. Showered, mixed a bottle of Gatorade/water, made a peanut butter and banana sandwich and on the road to Cambridge by 4:30.

Set up my transition area, Rick came over and talked to me a little about pacing and dropped off some GU (thank you!!), put on my wetsuit, and walked down to the swim start.
Event warmup:

Not much. I went off in the 4th wave. I think just putting on a wetsuit is enough of a warm up. Getting that thing on is not easy!
  • 40m 58s
  • 2112 yards
  • 01m 56s / 100 yards

It was nice that it was shallow enough to stand in the water before the horn went off. Much better than a deep water start. This was another good swim for me. Breathing felt good, sighted better this time, but I still have a lot to work on there.

After the race, I heard some people talking about the jellyfish. Luckily I didn't see any and didn't get stung!

The end of the swim was kind of rough (rounding the last buoy and heading toward the finish.) It seemed choppier than the rest of the swim and there were a lot of men that started in the 5th wave that were also trying to make their way to the finish. Got sandwiched in between two of them and swallowed some water. I also struggled a bit with the fumes from a jetski until I realized I could just breathe the other way and it was fine (duh!)

Funny that this was an awesome swim for me, and I felt great about it, but still was only 36/44 in my age group. Sheesh.

What would you do differently?:

Nothing. This was a good swim for me!
Transition 1
  • 04m

Took a LONG time in T1. Not sure what the heck I was doing in there. Speed up!!
What would you do differently?:

Stop putzing around.
  • 3h 25m 20s
  • 56 miles
  • 16.36 mile/hr

Ah, the bike...
The good stuff: This was a good bike split for me. I went comfortably hard, but eased up when I started to feel twinges in my legs. Knew I had to be spot on with nutrition/hydration on the bike to have a shot at a decent run and I nailed it. Ate a GU every 30 minutes and drank a lot, but not as much as I needed on my training rides because I really wasn't sweating that much out there. I also wound up sticking to only water and GUs on the bike and that worked well for me. I'm not fast on the bike, but I pushed as hard as a I could within reason. I could feel when my legs were protesting and I eased up a bit when that happened.

The bad: I'm slow. Really slow. It's demoralizing when tons of people pass you. I think I passed (maybe) 3 people, and just got my butt kicked for the rest of the time. Miles 35 to 50ish were really tough for me. Wondering why the heck I was doing this, getting pounded by the wind, just a really negative, pi$$y attitude. It sucked. I'm not comfortable riding in aero yet so I took my aero bars off for this race. Not sure whether it was a good move or not. It's a combination of just not being comfortable enough on the bike and also not being comfortable with the fit. It bugs my lower back and hamstring that I injured a long time ago. I think if I get the fit right, that position will be a lot more comfortable.

The good (again): After I hit mile 50, I snapped out of my funk. 6 more miles until I got to RUN and I was happy. It felt like my energy and excitement kept building the closer I got to finishing the bike. Such an awesome feeling.
What would you do differently?:

Ride more. Ride like I mean it. Get comfortable in aero. Ride enough so that 56 doesn't feel like a "long" ride. I'm there with the run. 13.1 doesn't seem like a daunting distance, but 56 miles on the bike does. Even though the bike split was good for my current fitness level, I'm ticked off with the split. That's a good thing for me because I can remember this experience and start riding like I'm pi$$ed off. I'm mad that was the best I could do on the bike. I've been given that advice before, but now I actually have some fuel for the fire. Riding like I'm pi$$ed off will do me some good. ;)
Transition 2
  • 03m 49s

Another slow transition. I did take the time to put some sunscreen on and I'm glad I did. I didn't get crispy on the run.
What would you do differently?:

Move faster. I think I need to practice my transitions because I'm wasting too much time here.
  • 1h 53m 56s
  • 13.1 miles
  • 08m 42s  min/mile

I love to run and was excited to get off the bike and start running. Honestly, I was shooting for my open half marathon pace and I believed I could do it. Mentally, that put me in a really good place. My legs were tired, but I never stopped believing I could hit that pace. Obviously I didn't, but I had a strong run.

Started running with another woman around mile 4 when she joked that we spent too much money on the race entry fee to run this slowly. We were close to each other for most of the bike course and both of us were thrilled to running. We joked that a longer swim/marathon race would be a good idea and forget that biking stuff. She ran Boston twice, Philly, and New York, and we ran together and chatted for a while until the turn around at mile 7, but I couldn't keep up with her pace. It was nice to have a running buddy for a while. It made those miles fly by.

Had a GU around mile 7 and alternated between water and gatorade on the run course. I took something at every aid station.

A little before mile 10 I really felt like I was dragging. My legs were heavy and I felt like I could use another GU. Ate 1/2 of one and that seemed to help. Also started running with a guy around mile 10. We exchanged a few incoherent words, but didn't do much chatting after that.

Hit mile 11 and saw the folks with the slip and slide. My running buddy went through and I was SO tempted to do it, but at that point my legs felt like bricks and I wasn't sure I'd be able to get up again. Sure did look fun though!

Mile 12. Sweet. 1.1 to go. The problem with that was I could see the finish line and even though 1.1 doesn't seem far, it is when you see how far it actually is. I had at least 5 people in that last 1.1 mile tell me I made it look easy. That was a big boost because my legs were screaming and it certainly didn't feel that way.

Mile close and dragging. One of the spectators gave me some encouragement and, I forget what he said, but I was feelin' good for the last .1.

What would you do differently?:

Nothing except *maybe* go through the slip and slide ;) This was a good run for me.
Post race
Warm down:

Crossed the line, got my medal, chilled with Shelly and the Scotts for a while, met up with Steve, got some food, but only ate a few bites since I didn't really feel like eating. Packed up my transition area, hit the road, stopped at a road side produce place that also had a food stand called Grumpy's and had the best grilled cheese ever.

What limited your ability to perform faster:

Not enough miles on the bike, but I chose a HIM early in the season without much riding experience so I think I did as well as I could. I felt like I paced properly, nutrition was right on, and it was a good day.

First 70.3. Even though, based on my OA and AG ranking, this was the worst I have done at a tri, I really like the 70.3 distance and I think I'd like to continue to train for and focus on this distance. Sprints are not for me. I know I have a long way to go on the bike, but I'll get there.

Event comments:

Very organized and lots of volunteers. Can't even remember how many aid stations were out on the run because there were so many of them! This race will be on my list for next year.

I'd also like to thank Rick (Daremo) for coaching me for the past 6 months for this race. I feel like I've made big improvements in all three sports and I'm confident that I will continue to improve. :)

Last updated: 2008-07-02 12:00 AM
00:40:58 | 2112 yards | 01m 56s / 100yards
Age Group: 36/44
Overall: 0/1540
Performance: Good
Suit: Full Blue Seventie
Start type: Wade Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Average Navigation: Average
Rounding: Average
Time: 04:00
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed: Average
03:25:20 | 56 miles | 16.36 mile/hr
Age Group: 39/44
Overall: 0/1540
Performance: Average
Wind: Headwind
Course: Beautiful, flat course with nice roads.
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills:
Race pace: Comfortable Drinks: Just right
Time: 03:49
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Average
Shoe and helmet removal Average
01:53:56 | 13.1 miles | 08m 42s  min/mile
Age Group: 16/44
Overall: 0/1540
Performance: Good
Course: FLAT, FLAT, FLAT out and back on, mostly, unshaded roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2009-06-16 12:41 PM

User image

Olney, MD
Subject: EagleMan Ironman 70.3 Triathlon

2009-06-16 12:44 PM
in reply to: #2221571

Subject: ...
This user's post has been ignored.
2009-06-16 1:46 PM
in reply to: #2221571

Subject: RE: EagleMan Ironman 70.3 Triathlon
That's total rock staryness for your first 70.3.  Awesome.  Really really awesome. 
2009-06-16 1:50 PM
in reply to: #2221571

Extreme Veteran
Glen Burnie, MD
Subject: RE: EagleMan Ironman 70.3 Triathlon
Nice Job Traci!  You definitely nailed the run!!  Your bike ended up really well based on your training paces too, like you said   I felt the same way about that slip and slide.. so tempting but will I be able to stand up after I slide???

It sounds like you have a good plan for the bike - getting comfortable on aerobars will definitely help.

That's a testament to your run strength that you were chatting it up with people on the run
2009-06-16 3:14 PM
in reply to: #2221897

Cycling Guru
Fulton, MD
Subject: RE: EagleMan Ironman 70.3 Triathlon
You ran well because you paced smart and stayed within yourself on the bike.  That is the hardest thing to figure out in the longer distance stuff.  And you did it on your first one!

To hit your open 1/2 time off the bike would have been unrealistic.   But you were only 5 minutes off!!!!!  In the big scheme of things you had a perfect race and got to your strength with enough in the tank to take advantage of it!

I'm really proud of your effort and race.  I was more nervous about how YOU would handle the course and how you would fare and I kept looking at every cyclist that went by on my run out to try and find you.  I was totally relieved when I saw you on the return leg of my run on your outbound and seeing you smile and running really well.

Makes a coach tear up with joy to see one of their athletes have a race like this!!
2009-06-16 5:33 PM
in reply to: #2221571

Glen Burnie, Maryland
Subject: RE: EagleMan Ironman 70.3 Triathlon
Awesome job Traci. Sounds like you have a firm foundation to really improve and grow at this distance. It sounds like you stayed with your plan, had some nice (but not unrealistic goals) and really nailed it. You should be very proud.

2009-06-16 8:35 PM
in reply to: #2221571

Iron Donkey
, Wisconsin
Subject: RE: EagleMan Ironman 70.3 Triathlon

Hmmmm, you really should get that fit checked on the bike - aero shouldn't be an issue.

That's a super run!!  Terrific job!!

2009-06-17 7:25 AM
in reply to: #2221571

Subject: RE: EagleMan Ironman 70.3 Triathlon

Awesome job out there Traci!   You crushed that run!  Come biking with Rick,James, Christy and myself and we will get you to ride aero


Keep up the good work!

2009-06-17 9:02 AM
in reply to: #2221571

Reston, VA
Gold member
Subject: RE: EagleMan Ironman 70.3 Triathlon

I'm sure you re-passed a lot of people wh oblew by you on a bike Having legs to run half mary after a long bike is skill! I think you did great. Happy First!

2009-06-17 9:05 AM
in reply to: #2221571

Subject: RE: EagleMan Ironman 70.3 Triathlon
Great job on your first HIM.
2009-06-17 11:31 AM
in reply to: #2221571

Robbinsville NJ
Subject: RE: EagleMan Ironman 70.3 Triathlon
Great job on your 1st HIM!!

2009-06-17 1:45 PM
in reply to: #2221571

Subject: RE: EagleMan Ironman 70.3 Triathlon
Great job on the race.  I think with more time you are going to be blowing by on the bike you've got the run down.
2009-06-17 1:58 PM
in reply to: #2221571

On your right
Subject: RE: EagleMan Ironman 70.3 Triathlon
Awesome job, congratulations.
2009-06-17 2:35 PM
in reply to: #2221571

Extreme Veteran
Subject: RE: EagleMan Ironman 70.3 Triathlon

Great job!  Wow that is a really impressive run!  Don't get too down about your rankings, as Eagleman draws really fast people from all over the country, it is naturally going to bring down the rankings of us normal folks.  Now do a tri like Pinchot Park, Catfish, Osprey, or one of those small low key ones, and we will look like the superstars. :-)

2009-06-17 8:17 PM
in reply to: #2221571

Severna Park, MD
Subject: RE: EagleMan Ironman 70.3 Triathlon
Congratulations on a great great race!!  Sounds like you did a great job in the water and on the bike...and the run, unbelievable!!  I know how much you were hurting and you pushed hard the whole time...fine job!!
2009-06-18 11:00 AM
in reply to: #2221571

Extreme Veteran
Subject: RE: EagleMan Ironman 70.3 Triathlon
Great job on your first HIM, Traci!  I understand about being at the bottom of the AG, but being proud of the race anyway...I was behind you, after all.  :-)  Keep working hard and your bike and swim will eventually catch up with your run. 

2009-06-18 11:04 AM
in reply to: #2221571

Barrington, NJ
Subject: RE: EagleMan Ironman 70.3 Triathlon

Great job!  You did a great job coming out of your funk and rallying to have a great run.  Congrats!

2009-06-18 6:09 PM
in reply to: #2221571

Subject: RE: EagleMan Ironman 70.3 Triathlon
Yay traci! 
2009-06-18 7:10 PM
in reply to: #2227796

Charlottesville, Virginia
Subject: RE: EagleMan Ironman 70.3 Triathlon
Very well done on your first HIM!  Congratulations.
2009-06-19 6:48 PM
in reply to: #2221571

Arlington, VA
Subject: RE: EagleMan Ironman 70.3 Triathlon

Terrific first HIM!  Your swim and run times were great.  Seem like you know exactly where to focus to improve.  Enjoyed reading your RR.

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