General Discussion Race Reports! » 5430 Long Course Triathlon Rss Feed  
Moderators: k9car363, alicefoeller Reply

5430 Long Course Triathlon - Triathlon1/2 Ironman

View Member's Race Log View other race reports
Boulder, Colorado
United States
5430 Sports Corp.
85F / 29C
Total Time = 4h 35m 2s
Overall Rank = 51/1250
Age Group = 35-39
Age Group Rank = 5/129
Pre-race routine:

Stayed in Louisville the night before, but still got up at 3:30. Had a bowl of cereal w/ banana and a cup of coffee. Got to the Rez a little later than planned, but still had plenty of time. Checked my position in the transition area a half dozen times to commit to memory.
Event warmup:

Not much. A few strokes in the water, but that's it.
  • 35m 48s
  • 1931 meters
  • 01m 51s / 100 meters

Pretty uneventful swim. Lined up in front on the outside. Drilled it for the first few hundred meters and then settled in. Not too much jostling compared to recent races. Got to the first bouy and didn't have a decent set of feet to get on so I started sighting on every 8th pull. Started catching the previous wave at the second turn and after that it seemed like the course was littered with people to swim through. After the final turn bouy it was like rush hour traffic. Swam all the way in until my hand hit ground, stood up, hit my watch and saw my lap split at 34:40. I was happy with that cuz I was really shooting for a sub 35 minute swim.
What would you do differently?:

Not much I'm happy with my first sub 35 minute half iron swim. Although the official split includes the run up to transition.
Transition 1
  • 00m 59s

As I was heading up to T1 someone bumped me and I thought "Dude the freaking swim is over give me some space!" Then I realized it was DickDime. Got to transition, ran straight to my bike (small personal victory in itself), stripped wetsuit to ankles, grabbed glasses and helmet while I was down there, stood up and put helmet on while I was kicking off the wetsuit, and jammed outta T1. Went super smooth.
What would you do differently?:

Nothing, nada, zip, zilch!
  • 2h 21m 31s
  • 56 miles
  • 23.74 mile/hr

Just after transition I passed my good buddy Mark Dillard. He looked great despite having run over 34 miles the day before (totally nuts!) Pressed on and Dime passed me at the first hill. My first instinct was to press forward and stay the legal 3 bike lengths behind him and hold steady until my heart rate came down. He was stomping hard and I said to myself that I really need to just race my own race. So I settled down and let him go. I had a hard time getting into a groove and felt like I wasn't capable of throwing down the watts I normally push for this distance. I'm not sure why but I'm speculating that it has something to do with how much training I did leading up to this race and not being fully recovered. I also raced and won the short Splash & Dash on Thursday night so that may have contributed to my fatigue. Either way this was not a break out performance for me on the bike. I wanted a sub 2:18 and ended up with a 2:21. I'm a little disappointed, but I'll get over it. Lesson learned. Not an "A" race. When I get to Clearwater I will be firing on all cylinders.
What would you do differently?:

Arrive with fresher legs.
Transition 2
  • 01m 6s

Went smoothly ran straight to my spot, got my gear, and got out.
What would you do differently?:

Can't complain. T2 Went well.
  • 1h 35m 39s
  • 13.1 miles
  • 07m 18s  min/mile

I knew this course was not as fast as the Kansas 70.3 run course so I prepared myself for a slower split. I did however feel a lot better on the run than on the bike. I just found a rhythm and stuck to it. Kept my turn-over high and did everything I could to stay focused. I honestly thought about nothing else but running as I hard as I my body would allow. I passed my mate Steve (Breckview) near the end of lap 1, held out my hand, and got the low 5. Shortly after that I felt a huge rock in my shoe and stopped to pick it out. I lifted my heel up and my hamstring immediately seized. I let out a yelp, dropped my leg and just ran with the rock in there. It did not hurt at all when I was running. The second lap was good. I was able to push harder than the first. Managed to get my HR a little higher. By the final few miles I was definitely at the max of my ability.
What would you do differently?:

I'm happy with my run.
Post race
Warm down:

Jumped in the Rez and stretched my messed up hammy.

What limited your ability to perform faster:


Event comments:

This race hurt. It hurt a lot more than Kansas, and I was 8 seconds slower here. But here's the weird thing... my sense of accomplishment, my satisfaction with the performance, and just the overall feeling I get from this race is higher than any previous HIM/70.3 I think it's because I was hurting and wanted to hurt more. I wanted to know that when I finished I gave everything I could possibly give. That despite placings, pr's, or long-time rivals I was able to push myself to a level that's more spiritual than it is physical. Sounds cheeseball but I'm writing this 2 days later and still feel the same way. I'm sad to see Barry is not putting this race on next year. If you've read any of my previous race reports I always talked about this race or that race being in my top 5 or top 10. 5430 Long Course is my #1 favorite race and now it's gone :( Oh well I still got the Pikes Peak Marathon this weekend! See you guys at 14,00 feet :)

Last updated: 2009-04-06 12:00 AM
00:35:48 | 1931 meters | 01m 51s / 100meters
Age Group: 0/129
Overall: 299/1250
Performance: Good
Avg HR:157 Max HR:163
Suit: DeSoto First Wave
Course: One loop. Rectangle.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 00:59
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:21:31 | 56 miles | 23.74 mile/hr
Age Group: 0/129
Overall: 37/1250
Performance: Average
Avg HR:151 Max HR:177
Wind: Some with gusts
Course: 2 Loops around Rez. Mild elevation gain.
Road: Smooth  Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
Time: 01:06
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:35:39 | 13.1 miles | 07m 18s  min/mile
Age Group: 0/129
Overall: 70/1250
Performance: Good
Avg HR:163 Max HR:171
Course: 2 loops of rolling dirt roads.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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

2009-08-11 7:04 PM

User image

Colorado Springs
Subject: 5430 Long Course Triathlon

2009-08-11 7:24 PM
in reply to: #2342675

User image

Breckenridge, CO
Subject: RE: 5430 Long Course Triathlon
Great job Dave!

I'd totally forgotten about you stopping right after you passed me. All I saw was you stretching and I thought, "Oh no..." But I didn't worry for long since you were quickly long gone.

I agree. The 5430 long is by far the best race I've ever done as well. Except for the packet pickup issue I rant on-and-on about, everything else is flawless and perfect. Like everyone else, I hope it remains that way because this will always be my benchmark race. I liked the out-and-back location for the bike course MUCH better than last year too. I sure hope they keep that change. In fact, over the winter I'm going to ride that course as much as possible in prep for 2010.

Congrats on the swim too! Considering Tri-the-Creek 2008 and your fantastic swim improvement since, I was hoping that you beat me on the swim split officially but I just checked and I still got you by just a few seconds.
2009-08-11 8:53 PM
in reply to: #2342675

User image

Subject: RE: 5430 Long Course Triathlon
Man it looks like you had a great race to me.  I always wonder how you recover from the holy crap ton of training you rack up!!  Running with a rock in your shoe??  That sounds Dick Dimeish, but I bet if my leg cramped I would have done the same thing.  One thing for sure there is always pain involved with any of these races.  Thats why these little stories like rocks in shoes, bruised feet, and jacked up shoulders make the race reports so revealing.  And I am with you on the spiritual thing, its really an amazing feeling after a race and puts everything in perspective.  I cant wait to go long and visit that pain locker you guys hang out in!
Nice job Dave!
2009-08-11 9:11 PM
in reply to: #2342675

User image

Extreme Veteran
Security, CO
Subject: RE: 5430 Long Course Triathlon
Good job Dave.

Some day we will meet. I have read alot of your reports and know we run alot of the same races in the Springs albeit I am a bit slower.

2009-08-11 9:23 PM
in reply to: #2342675

User image

Extreme Veteran
Firestone, CO
Subject: RE: 5430 Long Course Triathlon
Great race! Smokin fast! 
2009-08-11 9:24 PM
in reply to: #2342675

User image

, North Carolina
Subject: RE: 5430 Long Course Triathlon
Wow.  I'm just blown away with the speed you and a few others on here have.  And you guys just crank them out one after the other.  Congrats on a great race!

2009-08-11 10:52 PM
in reply to: #2342675

User image

Colorado Springs, Colorado
Subject: RE: 5430 Long Course Triathlon

Great race Dave. You were sure looking strong when you passed me on the run. Maybe if you had taken it easier in the Splash & Dash your legs would have been fresher. When you go into one of these races with a good taper you'll be more awesome than you already are. Pushing yourself so hard in the final loop will give you the mental strength to reach new heights.

Time will tell how well this race will carry on without Barry and Jodie. Hopefully Ironman won't mess up all the hard work they've done making this such a great event.

2009-08-12 8:22 AM
in reply to: #2342675

User image

Parker, CO
Subject: RE: 5430 Long Course Triathlon

Awesome race Dave and great RR!  I agree with's not just about PR's and the competition with others...but more about pushing yourself and the satisfaction of knowing you put it all out there!  This was my first year doing this race and it is a great event and like many others, I am disappointed to see it go to IM.  Hopefully they don't screw it up.  But your right, Pikes Peak is still there and is one of the longest running marathons in the country.  Rest up and good luck up there this weekend!

2009-08-12 11:53 AM
in reply to: #2342675

User image

Conifer, Colorado
Subject: RE: 5430 Long Course Triathlon
OK CHEESEBALL! You are starting to sound as esoteric as DD.

No, I totally agree with you. I've done a few other 70.3's too, Wildflower, Kansas... and 5430 is/was special. It was also my benchmark race each of the last 5 years. I can't imagine it ever being as good once M Dot runs it... The hometown feel, the great awards, the free beer, the great free food; I'm sure the talent will be as good, but the overt commercialism of M Dot is a turn off. Granted, the Kansas race was not as stifling as IMAZ and I enjoyed that race immensely, so there is hope... but as I remember, there was no free beer in Kansas and they were charging for veggie burgers - I didn't eat.


Your race! David, You absolutely crushed this race! I think that you probably did the right thing by holding back on the bike. You already had an amazing swim, you know you have the skills on the bike and with nothing to prove, holding back just a bit was smart; besides, the run would define your day and you nailed it.

I felt a sense of urgency on the bike, slow swim, hurt foot... I had no choice but to kill the bike. If you got caught up in my ride, who knows if your run would have been as good. I definitely was pushing... Again, a clever, dominating race! As you said in a blog post earlier in the week: You are now a complete triathlete!

As for Clearwater: I am sure you are going to be tough to beat. This season looks to be a best of 3 HIM season in the Dime/Dave show and although it looks like you are a talent level above me, I'm going to put the pressure on - in a friendly way of course. Hopefully, whatever happens there, we both reach another level of success.

Thank goodness you are not in my age group!!

2009-08-12 6:35 PM
in reply to: #2342675

User image

Official BT Coach
Englewood, CO
Subject: RE: 5430 Long Course Triathlon

So glad you were happy with that performance!  I really can't believe how far you have come in such a short time.  I truely believe you have not even tapped your potential!  Well done and just smoking fast!  Good to see you and Meg out there.

General Discussion-> Race Reports!
General Discussion Race Reports! » 5430 Long Course Triathlon Rss Feed