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White Lake Half I - Triathlon1/2 Ironman

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White Lake, North Carolina
United States
Set-Up, Inc.
88F / 31C
Total Time = 7h 06m 58s
Overall Rank = 362/425
Age Group = 34
Age Group Rank = 35/36
Pre-race routine:

Woke up at 2:30AM and completed the car packing and was on the road a little after 3AM with coffee in hand. Made to While Lake waaay too quick and the FFA center was still blocked my cops. Luckily they let me in.

Walked around a bit, visited the lake and hopped in for a feel. Felt good.
  • 47m 29s
  • 2112 yards
  • 02m 15s / 100 yards

The swim started great. I was bi-lateral breathing and steadily would 3 stoke breathe. All was fine and dandy, I was MOP to BOP until about the 1st sight buoy when out of no where I caught a upkick out of no where in my face- I thought I split a lip but I was good. So I kept going and BAM! another kick to the goggles knocking one off and it filled with i emptied and was DFL. I began 2-stroke breathing to the left to try and make ground. no luck. I stayed DFL.

To add to the confusion, I dunno what it is about my stroke but I ALWAYS end up way left. I felt jipped too as the sighting buoys were curved and not a straight shot to the turn buoy. While i was busy heading to the buoys, the pack was heading to the turn buoy. I developed a cramp on the last turn buoy and just sucked it up. it really was a fun swim--I just suck that bad.

What would you do differently?:

Try to be aware of nearby AGers. Swim to the turn buoy directly and not depend on the sighting buoys.
Transition 1
  • 02m 15s

I was winded from the swim, I could be faster in getting my gear on.
What would you do differently?:

be quicker
  • 2h 55m 19s
  • 56 miles
  • 19.17 mile/hr

The wind sucked! I was extremely fast in the 1st half but lost energy in the last stretch. I went from a 21-23mph pace to a 17mph.

I forced myself to stay in aero. I did pop up occasionally and would immediately lose 2mph.

Nutrition on the bike was good- one perpetuem bottle, one gatoraid bottle and areo bottle w H2o. I had great energy until the end.
What would you do differently?:

plan solid consumables for energy replacement
Transition 2
  • 02m 36s
  • 3h 19m 22s
  • 13.1 miles
  • 15m 13s  min/mile

The worst experience of my life. Honestly. I had some back pain on the bike near the end and thought nothing of it. I began running out of T2 and Ttoo about 10 steps and a deathening cramp flared up right at the point where my ribs split up front. I walked a bit an tried to stretch and loosen up a bit. I began running again and was fine until my heartrate got up and the cramp returned. At this point I was unable to take a full breath without that cramp making pain. So I began run-walking. This worked fine for about a mile then the pain went from my chest to my back muscles. This immediately gave pain with any torquing of the back. At this point i was about mile 3ish and I had had it. My knees felt heel felt fine, I was hot but not overly. I was so frustrated that I couldnt run bc I couldnt breathe!!! So i walked. Janelle soon caught up to me and passed. At about mile 4 I saw Jon...mile 5, I saw Doug, I gave a go get em. Jennifer caught up to me bout mile 5- yes i was still walking. I was fed up and couldnt do anything about it. I took salt tabs, ate a banana, drank water and Heed. Nothing would fix this.
Just before the mile 6 turn around I told Jennifer that I had enough and was going to turn my chip in and call it quits. I hurt. She told me no- and to I walked the rest of the course. Carol soon caught up to me chatted a bit and I shouted some encouraging words (bc she looked a bit fatigued)and sent her on her way. I wanted to run so bad but it hurt so bad after 4 steps. My back was funked. I saw Alexandra cruise by, I gave smile. So I sped walk the whole way back. It SUCKED. I will never do that again. I used muscles in my leg I never felt before and I know I'll be sore!

I basically pushed myself as fast as I could without creating a breathing technique that needed more than a half breath. Deep breaths = PAIN.

I peaked the last uphill near the finish and told myself I will NOT walk the finish chute. I mustered up all I could and gave a marathon shuffle, trying to trot without tightening my back muscles. I make the turn in the chute and see Jon and Janelle giving cheers. and I trot through the chip mats. Jennifer was at the finish waiting.

I think I was so frustrated that I couldnt run that it was that fact that had me more worked up than the 13.1 miles! I think that my back had tightened up so much from being in aero that when I began to run I must have strained it. But the best part of this run experience was that I got to see all my training bud out in the field and cheer them on even in my injury...

What would you do differently?:

Not get hurt
Post race
Warm down:

I wasnt really too bent out of shape at race finish. I sipped some water and walked around.

What limited your ability to perform faster:

injury and ability

Event comments:

I thought the run course sucked. the surface was a slanted road shoulder which eventually began to tweak my knee on the way back. No shade sucked too.At least there was an aid station every mile. The whole recycling used towels in the chill coolers is just gross. I recommend keep your 1st towel and use it the whole race. Food selection out on the course was great!

Overall this course was a tough one. Being my 1st Half I'm not surprised.

Last updated: 2009-12-13 12:00 AM
00:47:29 | 2112 yards | 02m 15s / 100yards
Age Group: 36/36
Overall: 363/425
Performance: Average
Suit: Full Sleeve
Course: Triangle course (clock-wise)
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Good Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Navigation: Bad
Rounding: Good
Time: 02:15
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
02:55:19 | 56 miles | 19.17 mile/hr
Age Group: 27/36
Overall: 257/425
Performance: Good
Wind: Headwind
Course: loop, flat windy
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Hard Drinks: Just right
Time: 02:36
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
03:19:22 | 13.1 miles | 15m 13s  min/mile
Age Group: 35/36
Overall: 376/425
Performance: Bad
Course: out and back
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? No
Course challenge
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5]

2010-05-01 9:47 PM

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Subject: White Lake Half I

2010-05-01 10:04 PM
in reply to: #2830869

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Subject: RE: White Lake Half I
Congrats on finishing! 
2010-05-01 10:08 PM
in reply to: #2830869

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Durham, NC
Subject: RE: White Lake Half I
Dude, great report! I'm glad you fought it through and didn't give up. I've been getting some weird pains on race day too...WTF! Hey man, now you know what its like and will tear it up come September at Augusta. Gives me more motivation to know you and Jen got through it.

I haven't got wacked in the face during a swim yet but damn I felt the pain reading ur report...ouch!

2010-05-02 5:04 AM
in reply to: #2830869

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Chapel Hill, NC
Subject: RE: White Lake Half I
Great job toughing it out and finishing despite your pain and frustration! I'm proud of you!
2010-05-02 9:02 AM
in reply to: #2830869

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Extreme Veteran
Raleigh, NC
Subject: RE: White Lake Half I
Yes I made you finish, but you would have HATED yourself for not finishing.  I am so proud of you for sticking to it under some pretty harsh can only go up from here!
2010-05-02 9:25 AM
in reply to: #2830869

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Wilmington, NC
Subject: RE: White Lake Half I
Kudos for toughing it out under really trying circumstances.
They say what does not kill you makes you tougher, so I am guessing that Augusta will be a far better experience and a whole lot quicker. Nice job getting though it.

2010-05-02 10:38 AM
in reply to: #2830869

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Subject: RE: White Lake Half I
Dude, my arse muscles are KILLING me!!!

I'll never poke fun at speed walkers again! (of course my speed walk pace was the speed of some people's shuffle) this is some serious workout...
2010-05-02 10:58 AM
in reply to: #2830869

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Subject: RE: White Lake Half I
Way to HTFU!  We were all hurting out there but if I were hurting as much as you, I don't know if I could have stuck it out.  Congrads! 

PS - I did see you on the run but at that point I was way to tired to stop and introduce myself! 
2010-05-02 12:17 PM
in reply to: #2830869

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Extreme Veteran
In front of computer when typing this.
Subject: RE: White Lake Half I
Yikes man, that sounds like a pretty awful experience. I'm so impressed you gutted it out! I agree with Jen- you'll think back on this and be happy you finished rather than stopping after 6 miles of the run. Next race will be better. Could it get any worse? :-) Anyway, you finished and given the circumstances that is more of an achievement than hitting your goal time if you didn't have such a nasty injury.
2010-05-02 5:11 PM
in reply to: #2830869

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Mt Pleasant, SC
Subject: RE: White Lake Half I
Nice HTFU on the run.

2010-05-02 5:47 PM
in reply to: #2830869

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Subject: RE: White Lake Half I
i'm still curious as to what triggered this..

not able to fully inhale and the back spasm was just a weird feeling.

2010-05-03 9:16 AM
in reply to: #2830869

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Subject: RE: White Lake Half I

Very impressive toughing it out! It's what you do when everything goes wrong that shows how strong your charachter is!

2010-05-03 9:49 AM
in reply to: #2830869

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Apex, north carolina
Subject: RE: White Lake Half I
So sorry about the back pain but great job gutting it out.  Get that checked out.  I'm racing Augusta and I'd love to race with you on the course.
2010-05-10 7:56 PM
in reply to: #2830869

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Subject: RE: White Lake Half I

Weird, about he pain. Both my training buddy and I had shoulder blade/ back pain that increased as the run did. Neither of us have had that happen before. I think it was my death grip on the aero bars because it was so windy on the bike. BTW, I read your report before my race and used the same towel for the event. It was still gross but somehow it felt less gross using just one. I am with you, never again at White Lake!

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