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Buffalo Springs Lake Ironman 70.3 - Triathlon1/2 Ironman


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Lubbock, Texas
United States
Buffalo Springs Lake Ironman 70.3
90F / 32C
Sunny
Total Time = 5h 46m 22s
Overall Rank = 418/861
Age Group = 40-44
Age Group Rank = 56/116
Pre-race routine:

Alarm went off at 3:45... ate plain bagel with peanut butter & honey, drank a small sugar-free red bull, water, gatorade g2 and about 20 minutes before the swim start topped off with 3 GU Chomps & 16oz of water.
Event warmup:

Not a warm-up friendly venue... got wet, but didn't really get to swim. Hung out with wife & friends.
Swim
  • 34m 42s
  • 1931 meters
  • 01m 48s / 100 meters
Comments:

The first 500m's I struggled to get my HR down and settle my breathing down. I had to take two short 4-5 breast stroke breaks before I finally settled into a rhythm. The back half of the course went real well, except my for my sighting. Needed to stay further left, kept drifying right. The last run into the exit - I pushed harder, felt good and came out of the water feeling good at that point. Wetsuit strippers were on the ball and I was on my way into T1.
What would you do differently?:

I guess I really could have used a 500m warm-up swim...
Transition 1
  • 02m 46s
Comments:

Well... I went to #539... surprise I was #639! pissed me off! recovered pretty well and got out onto the bike fairly quick. could have saved 30-45 seconds had I went right to my bike!
What would you do differently?:

KNOW WHERE I RACKED!!!
Bike
  • 3h 01m 47s
  • 56 miles
  • 18.48 mile/hr
Comments:

The deeper front wheel coming down some of the hills at 35+ mph with the wind... super sketchy! Overall, this was a decent bike for me! Improved from 18.0 to 18.5 from 2009 to 2010! Felt really good coming into transition... nutrition was MUCH better this year! No Payday bars ro Clif Bars... just Powerbar Gel Chews (190 calories), 2 Clif Bloks, water & Gatorade. Stomach was good to go!
What would you do differently?:

Train more, ride more, intervals & hill work out in Chappel Hill, Brookshire, or Magnolia...
Transition 2
  • 03m 21s
Comments:

Once again... frickin' total brain fart and went to wrong rack! GRRRRR! Idiot! Found rack, got shoes off, dried feet just a touch - and put socks on...don't trust the new Adidias Bostons to not rub the top of my left foot raw! Got out of T2 and on to the run feeling really good!

Evondo, Newtons1st, and Brian (EvD's bro) were just out of T2 on the run! High Fived 'em and was on my way!
What would you do differently?:

RACK! KNOW where the heck it is!
Run
  • 2h 03m 45s
  • 13.1 miles
  • 09m 27s  min/mile
Comments:

Felt so much better on the run this year, compared to last year. Had a great pace going 7:46 avg for the first 3 miles... then the first hill. Walked the hills, and walked through the Aid stations. In between the aid stations I held a solid pace for the heat... 8:00-8:30. 12 minute improvement over last year. My goal was to break two hours, but I will take the improved overall performance. Stomach was good to go, with only a few sketchy moments around miles 11-12. I think the ice water was starting to cause a little cramping. Took one GU Roctane at the half way turn around. Passed a lot of peeps on the run and only got passed a few times... oddly enough - 3 women & 1 man that I know passed me! I passed a TOTR Dot near the finish and out on the course... all (except 1 - Aaron *who only beat me by 4 minutes*) of the OnURLeft (I am not fast enough to race for) racers! HA!
What would you do differently?:

Push just a touch more maybe... HTFU just a touch and break that 2 hr mark!
Post race
Warm down:

Fluids... crackers & peanut butter, fruit and 2 swigs of a beer.

What limited your ability to perform faster:

Well ~ honestly... didn't train as hard or as often as I probablly should have, but a 20 minute improvement over last year is GOOD FOR ME! No desire to return to BSLT. Did it twice - and now it's time to find other courses that are more spectator friendly and more fun to race!


Profile Album


Last updated: 2009-11-18 12:00 AM
Swimming
00:34:42 | 1931 meters | 01m 48s / 100meters
Age Group: 0/116
Overall: 542/861
Performance: Average
Suit: wetsuit
Course: I think the course was a tad short this year. But I'll take the swim PR! HA!
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Below average Remainder: Average
Breathing: Average Drafting:
Waves: Navigation: Average
Rounding: Good
T1
Time: 02:46
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:01:47 | 56 miles | 18.48 mile/hr
Age Group: 0/116
Overall: 478/861
Performance: Good
Avg Watts 168 Avg HR 158
Wind: Some
Course: Out & Backs with some great climbs... the last 10+ miles headed back to transition...that headwind was tough! and of course the hill in & out of transition... signature of this course! Definitely challenging! Popped my chain off on the 2nd hill... At approximately mile 20, my back wheel was rubbing on the frame... though it was brakes - stopped twice, and finally figured it out. Back wheel needed to be readjusted and locked down tighter. Front tire flatted sometime in transition... after I got off the bike! Thank God!
Road: Rough Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 03:21
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Average
Shoe and helmet removal Good
Running
02:03:45 | 13.1 miles | 09m 27s  min/mile
Age Group: 43/116
Overall: 381/861
Performance: Good
Avg HR 156
Course: Out & Back with a few steep hills and a long hot stretch on the ol' Energy Lab II road!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

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2010-06-30 10:29 AM

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Triathlete Nation ~ Texas!
Subject: Buffalo Springs Lake Ironman 70.3


2010-06-30 10:40 AM
in reply to: #2953000

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Expert
1323
1000100100100
Rowlett, TX
Subject: RE: Buffalo Springs Lake Ironman 70.3
Way to rock that bad daddy!! You looked good getting into the run. I am famous for making it into your RR. It was great to finally meet up as well. Great race with prs all around. It was a hot mother and you rocked it.
2010-06-30 10:44 AM
in reply to: #2953000

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Payson, AZ
Subject: RE: Buffalo Springs Lake Ironman 70.3

Awesome race.  I'm always impressed with the times you throw down.  You'd be a killer on the course if you didn't have a life that interfered with training.  Your scary fast. 

2010-06-30 10:58 AM
in reply to: #2953000

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Extreme Veteran
599
500252525
Houston, TX
Subject: RE: Buffalo Springs Lake Ironman 70.3
AWESOME job Justin!  Great seeing you out on the run course!  
2010-06-30 11:00 AM
in reply to: #2953000

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Extreme Veteran
599
500252525
Houston, TX
Subject: RE: Buffalo Springs Lake Ironman 70.3
Oh and I love how you included passing the DOT
2010-06-30 11:03 AM
in reply to: #2953000

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Veteran
169
1002525
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great race Justin.  20 min. improvement is huge!!


2010-06-30 11:12 AM
in reply to: #2953000

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Champion
6973
500010005001001001001002525
marietta
Subject: RE: Buffalo Springs Lake Ironman 70.3
2010-06-30 11:17 AM
in reply to: #2953000

Extreme Veteran
521
500
Subject: RE: Buffalo Springs Lake Ironman 70.3
Way to get your HIM redemption in more ways than one! Very impressive run pace in those conditions...you sure you don't want to try to sub-2:00 on that course next year? Wink
2010-06-30 11:34 AM
in reply to: #2953000

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Triathlete Nation ~ Texas!
Subject: RE: Buffalo Springs Lake Ironman 70.3
Frickin' fatty made a funny! Thanks bro!
2010-06-30 11:38 AM
in reply to: #2953000

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Master
1623
1000500100
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great Job!  Congrats on the PR!
2010-06-30 11:50 AM
in reply to: #2953000

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Expert
790
500100100252525
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great job Justin and great job passing that DOT. HA! You know you suck!


2010-06-30 2:00 PM
in reply to: #2953000

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Master
1209
1000100100
New York, NY
Subject: RE: Buffalo Springs Lake Ironman 70.3
Congrats on a great race!!  20 minutes is HUGE!!
2010-06-30 2:29 PM
in reply to: #2953000

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Pro
4824
20002000500100100100
Houston
Subject: RE: Buffalo Springs Lake Ironman 70.3
Yay Justin ~ Redemption is YOURS~!!!  Way to take some time off last year!
2010-06-30 3:22 PM
in reply to: #2953000

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Pro
4742
2000200050010010025
Sarasota FL
Subject: RE: Buffalo Springs Lake Ironman 70.3

Sweet race!

Now if only we could get a GPS on your bike so that you could just follow it to where it's racked...

Seriously though, awesome job.  I am really jealous of your old man athletic ability.
2010-06-30 3:35 PM
in reply to: #2953000

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Regular
87
252525
San Antonio
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great race and outstanding improvement!  Maybe a little different execution on our half Marathons and we both would have broken 2 hrs....Hard to run slow in the beginning but I know the early pace it cost me!
2010-06-30 9:28 PM
in reply to: #2954077

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Extreme Veteran
380
100100100252525
Houston
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great Job Justin!!   You are a hell of guy for me to try to catch.  STOP GETTING FASTER!!  Just kidding man - way to rock the 70.3!  Glad you are naturally gifted so you can slack off on your training (work) and still obtain redemption.  See ya next year at BSLT, ya you know you will be back for more punshment! 


2010-07-01 10:19 AM
in reply to: #2954780

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Master
1318
1000100100100
Houston
Subject: RE: Buffalo Springs Lake Ironman 70.3
Great race ya dot hater! Maybe we should float some nice pink balloons near your bike for you at IMTX so you can find it  
2010-07-01 1:07 PM
in reply to: #2955746

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Triathlete Nation ~ Texas!
Subject: RE: Buffalo Springs Lake Ironman 70.3
evondo - 2010-07-01 10:19 AM Great race ya dot hater! Maybe we should float some nice pink balloons near your bike for you at IMTX so you can find it  


What threw me off is the DOT (Tommy) racked on the even side next to me... all those dots confused me! HA!
2010-07-01 2:03 PM
in reply to: #2953000

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Regular
115
100
Subject: RE: Buffalo Springs Lake Ironman 70.3

Nice improvement for sure.

2010-07-06 1:16 PM
in reply to: #2953000

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Member
237
10010025
Cypress, Texas
Subject: RE: Buffalo Springs Lake Ironman 70.3
Nicely done sir.  Congrats on the PR. 
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