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Ironman 70.3 Augusta - Triathlon1/2 Ironman

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Augusta, Georgia
United States
Premier Event Management
Total Time = 4h 57m 26s
Overall Rank = 305/2529
Age Group = M35-39
Age Group Rank = 57/370
Pre-race routine:

Normal stuff: wake up, coffee, oatmeal, shower, lube up, etc.

Funny moment:
Kissed the family goodbye and headed out the door. Getting into the elevator, I see a man and a women both with tri bikes. "ok" I'm thinking to myself "who are the ass clowns that didn't check their bikes yesterday".

Opps, it's Greg and Laura Bennett.

Had a nice conversation with a 50+ yo on the bus to transition.

Got setup, saw a few friendly faces, and rode the bus to the swim start.

Once there, I needed to find Tiger as she was doing a study of me and a few other athletes on race day nutrition. Got weighed in and height measured.

Before I knew it, it was time to get in line for the swim start.

Regarding goals, I pretty much knew where my swim was gonna get me and where my bike was going to be. I had no idea on the run. Nutrition has been my major limiter on long course racing and I was not 100% confident in it. Even a week before the race I was still dialing it in. Getting in line I knew it would all come down to the run and it was either going to crush this course or be served another ass full of humble pie.
  • 23m 26s
  • 2143 yards
  • 01m 05s / 100 yards

I decided to ease into the race. Everyone took off and it really didn't bother me one bit. I swam headup for about a 100 then found some open space and just swam easy.

About 300-400 in, the guys that had gone out too hard were now slowing down. No problem expect they all were swimming in a huge line. Sorry guys, coming through. I swam over them. Other than that, I didn't really have any swim contact.

About 500 left to go, my googles fogged up and I had to tread water for a second to clean them off to see.

Oh yeah, the floating debris kinda sucked ass.
Transition 1
  • 02m 40s

Wet suit strippers rock.
  • 2h 37m 3s
  • 56 miles
  • 21.39 mile/hr

Coach said to average 188 - 197 watts. I averaged 195. I'd say that is dead nuts on.

Took it kinda easy for the first 15 miles. My PT said 180ish watts at that point and I decided it was time to go. From there until the end, I tried to maintain 200 to 210 watts. I kept it in the big chain ring the whole time.

At 28 miles, I had 1:16 on the clock. I was thinking grand thoughts of a Clearwater spot at that point. Felt good.

Made a mistake of taking some water at the first aid station. My stomach didn't like the water for some reason.

Nutrition wise, I was doing 230 cal/hr of Infinit and doing fine.

Headwind last 15 miles was not fun. With about 10 miles to go, I got into a pack and had a decision, hammer and mix it up or drop back and race my race. I dropped back.
Transition 2
  • 01m 31s

I got a little confused as to where the run out was. Luckily, Jess (neighbor who was doing a relay) saw me and pointed which way was out.
  • 1h 52m 48s
  • 13.1 miles
  • 08m 37s  min/mile

Coming out of T2, Kraig caught me (or repassed me as it were). I made the decision to stay on his heals. At one point were were going 7:30 pace which I knew was too fast but my legs felt good even though I was breathing a little hard.

Stopped to pee at mile 3 but still had Kraig in my sights. I knew I was not going to make up the difference in 1 block so I resolved to close the gap slowly.

Running past the family and friends corner was awesome. Ninja yelled 3:45. 8 miles to go in 1:15 to break 5:00. I started doing to math in my head.

I finally caught Kraig at mile 7ish. I just want to give major props to Kraig. There is no way my run would have been what it was without him on the course. I would not have pushed sub 8:00s the first few miles if I weren't keeping up with him. I owe part of this PR to him.

I asked a few folks in the crowd what 7 times 8 was. No one knew. At mile 7, we merged in with the folks just getting off the bike. Rell and Balmes both passed me. They looked fresh. I felt like death. Stomach was cramping and legs felt like lead. I had gotten off my nutrition plan (which was 1 gel every 3 miles).

At that point, I had 4 miles left and it was time to suck it up and get it done. With every mile I was doing the math. About every 1/4 mile, I was forced to a walk. I felt like I could puke at any minute.

When I passed Fun Killer for the second time, she yelled "4:47". I put up 1 finger telling her that I had 1 mile left. She took it was "You're number 1". I turned the corner and am at a run/walk. I slam a gel and water. Anything to try to calm the stomach.

I'm looking at my watch every minute. I run until my stomach can't take it. I walk a few steps and start running again.

Finally, I can see the turn to the finish line and I start running. It's funny how your body reacts to seeing the finish line.

I cross the line with both arms up. I have broken the sub-2:00 mark for the run and my first sub-5:00 HIM is in the books.

What would you do differently?:

Stick to run nutrition plan.
Post race
Warm down:

Found Tiger and did my post-race interview.

Found family and friends and just veg'd, enjoying my accomplishment and the suffering I put my body through.

Event comments:

Great race, even for a 1st time event.

Swim was awesome. Bike course was very fair (maybe packed in later waves but off the front it was not too bad).

The run course was probably the most spectator friendly run course I have seen. I loved it.

Last updated: 2009-01-26 12:00 AM
00:23:26 | 2143 yards | 01m 05s / 100yards
Age Group: 0/370
Overall: 0/2529
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:40
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:37:03 | 56 miles | 21.39 mile/hr
Age Group: 0/370
Overall: 0/2529
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:31
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:52:48 | 13.1 miles | 08m 37s  min/mile
Age Group: 0/370
Overall: 0/2529
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2009-09-29 9:11 PM

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Bronze member
Subject: Ironman 70.3 Augusta

2009-09-30 5:07 AM
in reply to: #2433279

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Subject: RE: Ironman 70.3 Augusta
well done on the PR and for hanging tough during the run!
2009-09-30 2:19 PM
in reply to: #2433279

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Alpharetta, GA
Subject: RE: Ironman 70.3 Augusta

Awesome pacing on the bike set you up well for the run.  I think the heat of the run threw everyone's race nutrician off and it just turned into "survival mode".

Congrats on a huge PR!

2009-10-02 11:02 AM
in reply to: #2434792

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Woodstock, GA
Subject: RE: Ironman 70.3 Augusta

Great job as usual Jonathan.  Congrats on the sub 5:00 HIM and the sub 2:00 run.   You are a machine.  I have liked watching you train since the Covington Century a couple of years ago.  You form a plan and stick with it. 

2009-10-02 11:50 AM
in reply to: #2433279

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Vestavia Hills
Subject: RE: Ironman 70.3 Augusta
Good job on reeling in an awesome PR ... and, for the record, the reason why I looked fresh is that I was on my first loop while you were on your second!

Your bike work has paid dividends.  Keep up the winter riding!
2009-10-02 2:02 PM
in reply to: #2439051

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Subject: RE: Ironman 70.3 Augusta
Way to nail it! Very impressive race and HUGE PR, congrats!

2009-10-03 7:16 PM
in reply to: #2433279

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Gold member
Subject: RE: Ironman 70.3 Augusta
Really enjoyed reading about your math woes. Its sad that nobody remembers their multiplication tables
Congratulations on the PR!
2009-10-05 6:42 PM
in reply to: #2438887

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Suwanee, Ga.
Subject: RE: Ironman 70.3 Augusta
You ROCK my friend.  That was an AWESOME jobon the PR and the sub 2:00 run.  Now you know why you are the one I call when I need help with something.

Great Job my Friend.

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