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Duke Liver Center Half - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
North Carolina Triathlon Series
Overcast
Total Time = 6h 01m 18s
Overall Rank = /
Age Group = M25-29
Age Group Rank = 16/25
Pre-race routine:

Woke up at 3:30am cause our alarm went off, no one set it. Went back to bed until 4:30, had some decaf coffee, cereal, browsed the internet and then had some rice toast.

Set up transition by 6:15am, swam a bit, tried to go to the bathroom (no luck), and had some water
Event warmup:

Swam in the lake for a couple minutes to acclimate. Worked well.
Swim
  • 38m 21s
  • 1931 meters
  • 01m 59s / 100 meters
What would you do differently?:

Better sighting. It was misty and I had trouble sighting on the up and back. The buoys were relatively small given the distance they were apart.
Transition 1
  • 02m 43s
Comments:

Went well, just need practice.
What would you do differently?:

Practice - set up better, more methodical. I'm so anal that even though I know I set up correctly, I check everything to make sure I have it.

I'm going to use plastic crates next time for each T.
Bike
  • 2h 56m 15s
  • 56 miles
  • 19.06 mile/hr
What would you do differently?:

I guess I shoul dbe proud of this since I bought my bike in January and did 19mph on a hilly course when I train with no hills, but I'm not. I'm happy I finished the race, but I know I can do better on the bike
Transition 2
  • 01m 45s
Comments:

I went pretty hard for the last 2 miles on the bike so I was a little shaky.
What would you do differently?:

See comments on T1
Run
  • 2h 22m 16s
  • 13.1 miles
  • 10m 52s  min/mile
Comments:

Remember 3 weeks ago when I ran a flat 13.1 in 1:52, I do. This shit the bed. I need to train on hills more, need to run more, etc. Granted I couldn't run until March of this year due to injury, so I guess this is p[retty good, but I think it sucks.

I KNOW I could have done better. That said, I did a great job pushing the last few miles with minimal walking. Those hills were just so hard for me.
What would you do differently?:

Train better, run faster, etc.
Post race
Warm down:

Iced my knees and ate.

What limited your ability to perform faster:

Elevation profile of course vs my area

Event comments:

I enjoyed this race. Setup is a great company and I've enjoyed every race I've attended or raced. This course just didn't sync well with my first full year of training and I know I will do sub-6 at eagleman.

I'm VERY happy and proud of myself for getting this done and really look forward to next year! One thing I did was wrote on my hands to keep moving. I never stopped moving. Ever. Drinking, walking, etc. Didn't stop moving.




Last updated: 2009-03-23 12:00 AM
Swimming
00:38:21 | 1931 meters | 01m 59s / 100meters
Age Group: 13/25
Overall: 0/
Performance: Average
Suit: Zoot Wetsuit
Course: Pretty much an out and back.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:43
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:56:15 | 56 miles | 19.06 mile/hr
Age Group: 17/25
Overall: 0/
Performance: Average
Wind:
Course: I think it was 57 miles.
Road: Smooth Wet Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:45
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Average
Shoe and helmet removal Average
Running
02:22:16 | 13.1 miles | 10m 52s  min/mile
Age Group: 20/25
Overall: 0/
Performance: Bad
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

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2009-09-28 8:44 AM

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Extreme Veteran
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500100
Carrollton, Virginia
Subject: Duke Liver Center Half


2009-09-28 10:06 AM
in reply to: #2429335

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Elite
3395
20001000100100100252525
Raleigh
Subject: RE: Duke Liver Center Half
Congrats on finishing! Sorry I missed you. I moved fromt the finish chute to transition area at 1 PM. I was the annoying gaurd at the main tranisition exit. And don't beat yourself up over the run: this is one of the toughest 1/2 IM runs.

Doug
2009-10-04 1:59 PM
in reply to: #2429335

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Master
1741
100050010010025
Chapel Hill, NC
Subject: RE: Duke Liver Center Half
Great race! I don't know if I met you did i? If you have a trainer for indoor use, get Spinervals Uphill Grind. It's a great way to build hill strength!
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General Discussion Race Reports! » Duke Liver Center Half Rss Feed