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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
Total Time = 5h 01m 22s
Overall Rank = 252/1500
Age Group = 25-29
Age Group Rank = 38/141
Pre-race routine:

Early. Crickets and darkness. Tried jamming my finger in my eye with my contact and cursing everything around me. Attempted to eat a bagel, banana and granola bar. Stomach was unusually tight and not hungry.
Event warmup:

Buzzing around the campsite trying to make sure I had everything I needed to take to both T1 and T2, which were a 15 minute walk from one to the other.
  • 35m 17s
  • 2112 yards
  • 01m 40s / 100 yards

Huge AG in the water here, as they combined the 18-24 group with our 25-29 group, so maybe 90-100 of us in the water. Was a treading water start -- new for me -- so I asked some guys around me how fast they were going to go and we were all planning on around 40 minutes. Self-seeding seemed to work as I didn't get crawled over or anything, just bumped, clawed, the usual washing machine type swim start.

Swim was a huge question mark for me because of open water anxiety last year and the dizzy spells I've had the last few training sessions. Much to my relief, after a tough massive start I settled down after about 500 yards and found some space, focused on some really calming people in my life, and was able to get into a great groove of my usual bilateral breathing pattern, just going the pace that I knew I could do to finish. The buoys didn't seem that far apart, but it still felt like I was in the water forever.

Doing 35 minutes was a tremendous surprise for me, for I only wanted to do under 40, expecting 38 or 39.
What would you do differently?:

Sight better at the end. Kind of got excited that I was really going to finish and had to make a hard left to get to the finish.
Transition 1
  • 02m 37s

Saw pseudoyams come up to his transition rack when I was in T1, so I wished him good luck as I'd never see that cat on the bike (he did 24mph avg!). Long transition area made everyone's times a little slow here and had to run in cleats. clippty clop.
What would you do differently?:

Thought this went well considering all the bikes were stacked on each other. Most crowded transition area I've ever seen. Bikes piled on bikes.
  • 2h 34m 20s
  • 56 miles
  • 21.77 mile/hr

After the last 2 weeks of peroneal tendon problems cutting my running off, I decided to push the bike today and not worry about the run; it was going to hurt no matter what I did. Tailwind was great for the first 15 or so miles, and I was averaging somewhere in the 23s. Ha! Then I turned around. Um, yeah. So it got hard, tons of hills, some rollers, some really long and grinding, then fast descents where I hit 40 mph, the fastest I've gone on the bike.

The course was pretty crowded, but I felt like a rock star passing people constantly and staying pretty close to the double yellow the whole time so I could stay out of draft zones and clear their wheels.

Played yo-yo with this guy on a silver P3 as I caught and burst past him on every uphill and he cruised by me on the downhills. After about 3 of these repetitions, he said, "I think I've got 40 pounds on you, buddy." No joke, he did. We talked a bit during the passings, good natured race spirit stuff that reminded me how great this sport is. He dropped me though when the course got flat for about 10 miles, then it was grind-o-rama up the dam...and look who it was! Not sure where he went after that, but he definitely made a farm country bike pretty interesting.

Did I mention that I beat Alaina on the bike? No? Well, I did. Ha. Take the smallest victories and boast like you own the world, that's what I say ;) (ahem, just don't look at her final time, right?)
What would you do differently?:

Not much, pretty solid on the bike section.
Transition 2
  • 01m 44s

Didn't really want to start the run, so I took my time. I knew this was going to hurt.
What would you do differently?:

Take off my Garmin while still on the bike.
  • 1h 47m 24s
  • 13.1 miles
  • 08m 12s  min/mile

With the peroneal tendon and lingering IT band issues that came up in the last 2 weeks and during the marathon, respectively, I knew the run would be tough. It's frustrating. I've got speed in these legs, but my body wants to break the f*$k down every time I try to push it, and the run was no exception. Made it about 6 miles without pain, then somewhere around here the foot hurt, hurt worse, then I forgot about it as the IT bands -- on both sides mind you -- took over, slowly enveloping my entire knee in gut-check type of pain. Time to HTFU says I, and did for the next 6-7 miles. Sun broke through, no shade on the run, and every stride a question of how much pain my body could endure. I even stopped to stretch at a few aid stations, something I never had to do in the marathon, but I needed relief. In the end, I ran the best race I could, given the conditions and my injury status. I want to do sub 8:00s on the next run because if I weren't fighting this shite there's no question I could do it. I'm not embarrassed about my time, it's just what I've been training at, what my body could do, no better. Just disappointed. I'm faster than this.

In the end, I put together a solid first race, and I'm excited for my upcoming races as well, which bodes well for the summer.
What would you do differently?:

More stretching, yoga, foam roller leading up to the race. Might have made it longer without pain.
Post race
Warm down:

Hobbled to a shady spot with Alaina, who was there on the side of the finish line chute cheering me on at the end. She's amazing. Wow. I certainly wouldn't be doing this without her.

What limited your ability to perform faster:

f*^&ing IT band and stupid foot stuff.

Event comments:

Great race, just wish it were closer than 12 hours away. Great times camping with DickDime, Freckle Face, DrewB8, jazz####, MissKelly, Lisac957, her friend Eric, Doug, pseudoyams and his wife, and the 3 dogs. This was one of the best weekends I can remember, ever.

Last updated: 2009-01-12 12:00 AM
00:35:17 | 2112 yards | 01m 40s / 100yards
Age Group: 0/141
Overall: 0/1500
Performance: Good
Suit: Full Blue Seventy Energie
Course: Funky rectangle shape
Start type: Deep Water Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Average
Rounding: Good
Time: 02:37
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike:
Jump on bike:
Getting up to speed:
02:34:20 | 56 miles | 21.77 mile/hr
Age Group: 0/141
Overall: 0/1500
Wind: Some
Course: Crazy loop w/ crosses and turn arounds. Well marked though.
Road:  Dry Cadence:
Turns: Average Cornering:
Gear changes: Average Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:44
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:47:24 | 13.1 miles | 08m 12s  min/mile
Age Group: 0/141
Overall: 0/1500
Performance: Below average
Course: 2 loop course that went by our campsite 4 times. I dunno, check out the course profile I guess.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4

2009-06-17 8:53 PM

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Ann Arbor, MI
Subject: Ironman Kansas 70.3

2009-06-18 8:27 AM
in reply to: #2225675

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Ann Arbor, MI
Subject: RE: Ironman Kansas 70.3
You are just BLAZING fast. I am so impressed with your natural athletic ability, and your incredible work ethic. Next race, I'll be looking over my shoulder, expecting you to fly right by
2009-06-18 8:39 AM
in reply to: #2225675

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Boston, MA
Coaching member
Subject: RE: Ironman Kansas 70.3
Ryan, it was your HIM ever and you kicked major . No reason to be dissapointed; the was your 1st time around and it is all about enjoying, get your feet wet and boy you did that in a great way! Almost a sub 5 hrs on that course is a great accomplishment so enjoy it and focus on recovery. About a faster run? Teach your body handle more training load? Well, that will com with experience and patience; it is your 1st year of endurance sports and it is a process for things to kick in which will take time and consistency. Patience young Jedi and CONGRATS!
2009-06-18 9:13 AM
in reply to: #2225675

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Subject: RE: Ironman Kansas 70.3
Have I mentioned how blown away I am that this was your first HIM?  And now you know you can push on the bike and still have a good run, so once you get those leg issues ironed out you will be flying!  Congrats again!
2009-06-18 9:26 AM
in reply to: #2225675

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Shelby Twp
Subject: RE: Ironman Kansas 70.3
Great job Ryan!!! That was a fantastic HIM, much less a first HIM!   Many training for years have reason to be jealous of your time    Enjoy the downtime now and have fun in Muncie
2009-06-18 10:02 AM
in reply to: #2225675

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Muskego, WI
Subject: RE: Ironman Kansas 70.3

Well, that will com with experience and patience; it is your 1st year of endurance sports and it is a process for things to kick in which will take time and consistency.

That was my thought exactly.  You're just beginning and smoking everything all over the freakin' place!  AWESOME.  Your body needs to get used to the pounding of running a tad, and you'll be able to unleash that speed.  What you've already accomplished in a short time is very very impressive!!

2009-06-18 11:31 AM
in reply to: #2225675

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Subject: RE: Ironman Kansas 70.3
Oh my goodness...your run time was AWESOME, and you were in ITB hell!!!  Oh my.  You really are a ROCK STAR! 

Congrats on beating your better half on the bike!  That rocks!  She better watch out once you get those sticks in good working order for the run!  She'll still love you if you catch up with her right? :-)

Congrats on a really strong showing in your first half IM Ryan.  Maybe having a good race is just as fun as a great day trainig no?  
2009-06-18 11:31 AM
in reply to: #2225675

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Atlanta, Georgia
Subject: RE: Ironman Kansas 70.3
Such a stellar race, man! You ROCKED it!
Pain on the run is no fun at all... but you did so awesome busting through it.
Hope to see you guys again next year!!!

2009-06-18 12:19 PM
in reply to: #2225675

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Rochester Hills, Michigan
Gold member
Subject: RE: Ironman Kansas 70.3
Giddyup. That is all.
2009-06-18 1:09 PM
in reply to: #2225675

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Subject: RE: Ironman Kansas 70.3
Fantastic race Ryan!  Way to blow Jazz out of the water on the bike.    Now rest up, so we can go ride 100 miles!
2009-06-18 3:00 PM
in reply to: #2225675

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Extreme Veteran
Subject: RE: Ironman Kansas 70.3
Nice job on your first HIM. You must have put that motor on the bike w/o Jazz seeing it huh?

2009-06-18 3:07 PM
in reply to: #2225675

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Extreme Veteran
East Aurora, NY
Subject: RE: Ironman Kansas 70.3
Wow!!  A 5:01 at your first crack at the distance!  Incredible job Ryan! 
2009-06-18 3:27 PM
in reply to: #2225675

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Extreme Veteran
Olathe, KS
Subject: RE: Ironman Kansas 70.3
Are you sure this was your first HIM??? j/k you did great out there! Very impressive times, especially considering the foot/IT band issues. Congratulations!
2009-06-18 8:36 PM
in reply to: #2225675

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Wellington, North Island
Subject: RE: Ironman Kansas 70.3
What a great time for your first HIM. Nice work staying strong despite the pain on the run.

Congrats on an awesome race!
2009-06-18 8:48 PM
in reply to: #2225675

Iron Donkey
, Wisconsin
Subject: RE: Ironman Kansas 70.3

*clap clap clap*  *WHISTLE*  WOW!  Waytagooooo, RYAN!!!

1st season, 1st HIM, some INCREDIBLY SUPER-DUPER racing there!

You're going to be another Yams, I swear!


2009-06-18 9:12 PM
in reply to: #2225675

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Conifer, Colorado
Subject: RE: Ironman Kansas 70.3
Awesome! Your really lit the course up... practically a sub 5 performance. Who knows how fast you will get. Keep at it and eventually your IT bands will accept their fate and let you run the way you know that you can! It was an amazing weekend and it was so cool to finally meet you and jazz with numbers. So cool!

2009-06-19 5:38 AM
in reply to: #2225675

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Binghamton, NY
Subject: RE: Ironman Kansas 70.3

NIce race Ryan!! You kicked my a$$ by 15 seconds and I had an easy course! Take care of that ITB, it's a PITA to deal with but rest from running is the only fix. Congrats on showing Alaina how to ride.

Fantastic job!!!

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