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Ironman Kansas 70.3 - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
80F / 27C
Total Time = 5h 44m 16s
Overall Rank = 758/2000
Age Group = M40-44
Age Group Rank = 124/230
Pre-race routine:

Woke up at the Campsite at 3:30 am...ate some apple sauce (2 cups), banana, one 20 oz bottle of gatorade, and a Cliff bar (Chocolate mint). Took a quick shower and headed to T2 to drop off my run gear. Was informed that it was wet suit I was able to use my Desoto 2 piece for the second time in race competition. I was very happy....
Event warmup:

Quick 5 minute jog after setting up the T2 transition and returning to the campsite. Our campsite was near the trail to T1...this was very convenient to be within 2 minutes of T1.
  • 37m 20s
  • 2112 yards
  • 01m 46s / 100 yards

Overall very good swim for my first 1.2 mile swim. I breathe to the left so I was looking in the sun on the way to the first turn bouy but my Kayenne goggles did a great job reducing the glare. I veered off course about mid way to the first turn and lost some time...need to sight more. Very smooth swim with limited bumping...much less than at the KC tri,
What would you do differently?:

I would sight more often and add more kick to the swim.
Transition 1
  • 03m 20s

I did not run to the bike as I wanted to keep my HR from spiking too much. I was able to quickly remove the upper part of the wet suit and the goggles and cap stayed in the sleeve...i love the Desoto 2 piece!!! I removed the bottom of the wet suit, put my socks and road shoes on, put my belt on, and them my Desoto arm coolers. The arm coolers took my the longest to put on and cost me a couple seconds but I love the cooling effect of these on the bike. Definitely recommend these.
What would you do differently?:

I may push the run to and from the bike rack but with this being my first 1/2 I wanted to be cautious.
  • 2h 58m 20s
  • 56 miles
  • 18.84 mile/hr

Nice steady ride...My goal was to average 3 hours for the ride to make sure I had some energy to run the 1/2. I took in 3 20 oz bottles of Gu (Blueberry Pom), one cliff bar (Chocolate brownie), one margarita Cliff block, and two shots of Chocolate Hammer gel. I also took water and all aid stations and took a small drink, poured water over my head, and on my arm coolers. I was able to maintain a steady pace until the BP oil spill. I dismounted at the same time a guy crashed to my right. He looked ok...but someone's aero bottle flew off in the process. But when I remounted the bike I tweeked my right hip. I was able to power through the pain but worried about the run....i did not practice my T1.5 in my training. I was happy with my split...knowing I could have pushed the pace more but wanted to finish the race!
Transition 2
  • 01m 51s

Good transition..started to wait for the bathroom but then decided to start running!
What would you do differently?:

Run with the arm coolers and eat off of the course...i had two Cliff Blocks in my back pockets that bounced around.
  • 2h 03m 25s
  • 13.1 miles
  • 09m 25s  min/mile

Decent run considering this was only my 2nd 1/2 marathon ever. I kept to my strategy and walked each aid station, popped 1 cliff block square every 2 miles, and used sponges to keep my cool during the run. I also grabbed a small piece of banana during the middle of the run along with a sip of coke...which helped my power through the run. I also grabbed ice at each aid station and ran with the ice cup sipping each piece of ice...this helped with the run and keeping my mind off of the pain. I made one bathroom stop down by the lake and about passed out in the hot porta potty....glad I escaped with my life!!! I saw Andy Potts going down to T1 to pick up his gear...and yelled "Go Blue" since he is Michigan man. He yelled back and said "Go Blue -Keep it up" which was a nice motivator facing that 2nd hill. I was able to push up the final hill without walking which was a good feeling since most people were walking at that time. I was happy with the run...and happy to finish and get my medal from Chrissie.
What would you do differently?:

Leave the extra cliff blocks at T2....
Post race
Warm down:

Minimal warm down...grabbed 2 waters, coke, and potato chips. Saw the family and enjoyed some down time in the campground prior to leaving at around 3:30pm.

What limited your ability to perform faster:

Confidence and run goal was to finish without having to walk the 1/2 marathon (except for the aid stations) and I accomplished this. What an awesome day....

Event comments:

Awesome race..the only downside was the spectator parking was a disaster in the morning and was challenging for my wife to get to the race with the 3 kids.

Profile Album

Last updated: 2009-10-09 12:00 AM
00:37:20 | 2112 yards | 01m 46s / 100yards
Age Group: 58/230
Overall: 0/2000
Performance: Average
Suit: Desoto Black Pearl
Start type: Deep Water Plus: Waves
Water temp: 78F / 25C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Bad
Waves: Average Navigation: Average
Rounding: Average
Time: 03:20
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Below average
02:58:20 | 56 miles | 18.84 mile/hr
Age Group: 119/230
Overall: 0/2000
Performance: Good
Wind: Some
Course: Roads south of Lawrence
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:51
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:03:25 | 13.1 miles | 09m 25s  min/mile
Age Group: 120/230
Overall: 0/2000
Performance: Average
Keeping cool Average Drinking
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2010-06-07 11:01 PM

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Subject: Ironman Kansas 70.3

2010-06-07 11:52 PM
in reply to: #2907281

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Extreme Veteran
Olathe, KS
Subject: RE: Ironman Kansas 70.3
Congrats on a great race. I think I saw a few signs up for you on the campsite run course - one of the reasons I think this makes for a good run course set up. Good job.
2010-06-08 9:10 AM
in reply to: #2907281

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Subject: RE: Ironman Kansas 70.3
Good job at sticking with your race plan, especially on the run.  Good Job!!!!
2010-06-08 3:48 PM
in reply to: #2907281

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Extreme Veteran
Subject: RE: Ironman Kansas 70.3

Very solid race, great job. Good write up too. Hope to see you out there one of these times.

2010-06-09 7:26 AM
in reply to: #2907281

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Extreme Veteran
Overland Park, Kansas
Subject: RE: Ironman Kansas 70.3
Nice strong race, congrats on the strong finish!
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