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5430 1/2 IM - Triathlon1/2 Ironman


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Boulder, Colorado
United States
5430 Sports
Sunny
Total Time = 7h 14m 45s
Overall Rank = 482/555
Age Group = 30-34
Age Group Rank = 47/51
Pre-race routine:

OK, let's start by saying I did a 1/2 IM last year after doing 2 sprints. That race was not good for me! My time last year was 7:57....I had a knee issue and had to walk SIX MILES. So this race, I wanted to take one hour off of last year's time.

Up early. Breakfast, drive to race, save Erik a bike spot, get ready
Event warmup:

This time I decided to run as a warm up. Swimming has never been a good warm up in the past, so I ran 7-8 minutes.
Swim
  • 53m 45s
  • 2112 yards
  • 02m 32s / 100 yards
Comments:

This was probably my best ever open water swim (and yet I was STILL 512/555?). It certainly is my fastest. I really think the run warmup helped! The time includes the 300-400 yard run up a hill over rocks to the T area.

I've NEVER had so much contact with other people in the water before!
What would you do differently?:

Swim harder and run on rocks to prep my feet.
Transition 1
  • 03m 44s
Comments:

I like to wear bike shorts over my tri shorts for this distance. I need to remember to put the shorts on BEFORE the shoes.

I really thought I took at least 5 minutes in this transition....guess not!
What would you do differently?:

practice my transitions
Bike
  • 3h 33m 29s
  • 56 miles
  • 15.74 mile/hr
Comments:

I had trouble on the bike today. Not sure exactly why. I couldn't get comfortable. My back was sore, my hands (4th and 5th fingers) were numb....one STILL is numb), and even with my bike shorts, my crotch was sore too!

Dropped my chain on the 2nd loop and I'm quite proud to say that I got it back on without getting off my bike!

Saw drewb8 at the bottom of the big hill where I hit 38 mph. Apparently it was his job to tell everyone to slow down......anyway, very cool of Drew to come out and volunteer. Being a bike marshall is no fun.
What would you do differently?:

put sunscreen on my back where the tri top doesn't quite meet the tri shorts. I am FRIED along that line!
Transition 2
  • 04m 14s
Comments:

That previously frozen, now melted water was WONDERFUL
What would you do differently?:

Take the bike shorts off before putting on my running shoes (see the theme here? :)) Keep frozen drinks in the cooler so I can enjoy them after the race too. BTW, bringing a little cooler to the Tarea is one of the smartest things I've ever done. I kept my Fuel belt bottles in there so I had something cold to drink on the run
Run
  • 2h 39m 31s
  • 13.1 miles
  • 12m 11s  min/mile
Comments:

So freakin HOT. BUT, there were aid stations EVERY mile. AND they had ICE. All the drinks were cold and I dumped a cup of water on my head every mile to attempt to stay cool.

My dreaded knee injury flared up. AND I now have a new knee pain. I had to walk a lot more than I wanted b/c of the knee.
What would you do differently?:

Rehab my knee and not develop new issues during races.
Post race
Warm down:

uh, I just did 70.3....I'm not doing any warm down. Ate a little, drank a little. Helped Erik get to the med tent. :( (he's fine, but was not so good at the time)

What limited your ability to perform faster:

Knees and heat

Event comments:

Very organized, well run race. If only I were faster......I didn't make my time goal (AGAIN!). So frustrating. But I'll keep working on it.




Last updated: 2005-08-07 12:00 AM
Swimming
00:53:45 | 2112 yards | 02m 32s / 100yards
Age Group: 0/51
Overall: 512/555
Performance: Good
Suit: Xterra Vortex full
Course: rectangular course (1 loop). One BIG loop.
Start type: Wade Plus:
Water temp: 72F / 22C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
T1
Time: 03:44
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
03:33:29 | 56 miles | 15.74 mile/hr
Age Group: 0/51
Overall: 502/555
Performance: Average
Wind: Little
Course: 2 loops. Started at Boulder Rez, went north of Boulder almost to Lyons, then east with some nice downhills. Circle back to the Rez and do it again. It's mostly some minor grade climbing for several miles, then you get some good downhills and then start over with the annoying climbing.
Road: Smooth Dry Cadence: 88
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 04:14
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:39:31 | 13.1 miles | 12m 11s  min/mile
Age Group: 0/51
Overall: 426/555
Performance: Bad
Course: 2 loops. HOT, DRY, and DUSTY. Not a cloud in the sky and no shade anywhere on the run. ugh.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2005-08-07 10:04 PM

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Pro
4228
2000200010010025
Broomfield, Colorado
Subject: 5430 1/2 IM


2005-08-07 10:19 PM
in reply to: #218936

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Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: 5430 1/2 IM
Hey it sounds good to me!  You did awesome, way to go.  You have trained very hard for this, don't be dissapointed!  You finished and had fun, that is what counts.  Congrats!
2005-08-07 10:21 PM
in reply to: #218936

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Expert
767
5001001002525
Littleton, Colorado
Subject: RE: 5430 1/2 IM
Great job in this race! You took 45 minutes off your time from last year! That's amazing! Sorry to hear your knee flared up, and a new pain started. Hopefully a little ice and TLC will help things.
2005-08-07 10:31 PM
in reply to: #218936

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Regular
159
1002525
Philadelphia
Subject: RE: 5430 1/2 IM
You did a HIM. I take my hat off to ya! Good job!!!!!!!!!
2005-08-07 10:39 PM
in reply to: #218936

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Expert
1836
100050010010010025
Lafayette, CO
Subject: RE: 5430 1/2 IM
Rock on Cathy!  You did awesome!  WOO HOO!
2005-08-07 10:44 PM
in reply to: #218936

Subject: ...
This user's post has been ignored.


2005-08-07 11:20 PM
in reply to: #218936

Extreme Veteran
381
100100100252525
Peoria, Arizona
Subject: RE: 5430 1/2 IM

Great Race!!  Hey, it was quicker than last year's 1/2 - just keep that theme going and it will be great - all one can ask for is improvement!!

You Rock!!

2005-08-08 12:36 AM
in reply to: #218936

Extreme Veteran
464
1001001001002525
San Clemente, California
Subject: RE: 5430 1/2 IM
Way to tough it out CO2. You will reach that goal time soon! You are one of the people that convinced me to go for my first HIM in Sept. Can't wait!
2005-08-08 12:59 AM
in reply to: #218936

Expert
683
500100252525
Denver
Subject: RE: 5430 1/2 IM
Nice race today! That sucks about the knee. Stupid limbs - who needs 'em?! I was thinking about you and Erik while I was on my bike and the sun was starting to warm up. Great idea about the cooler, though. And congrats on having a great swim!!
2005-08-08 6:15 AM
in reply to: #218936

Master
1480
1000100100100100252525
Plant City, FL
Subject: RE: 5430 1/2 IM

I am so amazed by you Cathy!!  What an awesome race!!  Cutting 45 minutes off your time is incredible!!   CONGRATULATIONS!!! 

2005-08-08 6:41 AM
in reply to: #219019

Extreme Veteran
393
100100100252525
Tokyo, Japan
Subject: RE: 5430 1/2 IM
Hey Cathy, great race!!  Too bad about the knee, but you did a fantastic job of sticking at it.  Well done!!


2005-08-08 6:56 AM
in reply to: #218936

Online or Offline
Subject: RE: 5430 1/2 IM
Yeah what everyone said! Awesome job doing better than last year, take care of that knee, you'll need it for your IM!!

CONGRATS!
2005-08-08 7:02 AM
in reply to: #218936

Master
2314
2000100100100
Gulf Shores, AL
Subject: RE: 5430 1/2 IM
Awesome improvement, 45 minutes in a year is incredible!!!!
2005-08-08 7:26 AM
in reply to: #218936

Master
1494
1000100100100100252525
Kingston Ontario
Subject: RE: 5430 1/2 IM

YOU ROCK, CHICA!!  45 minutes off last year's time is HUGE!! That's way closer to an hour than  15 minutes or something like that

Now you can rest your knee for a while, the big race is over!

Celebrate!!!

2005-08-08 7:35 AM
in reply to: #218936

Regular
58
2525
Lone Tree, CO
Subject: RE: 5430 1/2 IM

Great race Cathy.  I looked all over the place for you.  We must have been very near each other all the way - our times are really similar.  I thought about you and Erik a few times on the course - tyring to send you good positive energy. 

You had an awesome race.  BTW, good job fixing your chain without getting off the bike!  That takes talent!  It took me 5 minutes to get mine back on!!!

I hope your knee recovers quickly.  Look forward to meeting you soon!

2005-08-08 7:48 AM
in reply to: #218936

Pro
3903
20001000500100100100100
Andover
Subject: RE: 5430 1/2 IM
WOO HOO! A 1/2 IM! CONGRATS to you!!!

And, look at all that time you took off from last year... That's training in action right there. Well done!


2005-08-08 9:16 AM
in reply to: #218936

Expert
963
5001001001001002525
Subject: RE: 5430 1/2 IM
Hey Cathy, I hope the knee is treating you a little better today.  Just finishing a 1/2 IM is an impressive thing, but you managed to shave 45 minutes off of your time too!!!  Injuries are incredibly frustrating, but looks like you still did very well
2005-08-08 9:31 AM
in reply to: #218936

Champion
6627
5000100050010025
Rochester Hills, Michigan
Gold member
Subject: RE: 5430 1/2 IM
Wowser!!! 45 minutes off,  that's a big improvement...another HIM in the books, awesome, awesome accomplishment.  Nice that your work has paid off.   
2005-08-08 9:46 AM
in reply to: #218936

Expert
850
5001001001002525
Evergreen, Colorado
Subject: RE: 5430 1/2 IM

Wow - 45 minutes off your time from last year is great!!! Way to go!!

Wish I could have been there to cheer you guys on! 

2005-08-08 10:04 AM
in reply to: #218936

Master
4101
20002000100
Denver
Subject: RE: 5430 1/2 IM
Congrats on taking off the time and the nice swim and making it thru the knee issues. Hopefully with a little r&r it will be feeling better. It looked like you were having alot of funo n the bike when you passed me, but then again you were going 38mph, so what's not fun about that?

Edited by drewb8 2005-08-08 10:04 AM
2005-08-08 10:15 AM
in reply to: #218936

Champion
8903
500020001000500100100100100
Orange, Massachusetts
Subject: RE: 5430 1/2 IM
Good race Cathy. Hey, still, 45 minutes off last year is great! Take care of the knee!


2005-08-08 12:03 PM
in reply to: #219242

Expert
622
500100
Conifer, Colorado
Subject: RE: 5430 1/2 IM
Way to to! Lilia and I enjoyed meeting you... I hope ?Eric? feels better... Taking 45 minutes off last years time in that heat is simply unbelievable... It felt like 100 degrees to me... no shade just hot, hot sun. You rock!!!
2005-08-08 12:38 PM
in reply to: #218936

Expert
1240
100010010025
Columbia, MO
Subject: RE: 5430 1/2 IM
Great Job Cathy, way to go!
2005-08-08 1:06 PM
in reply to: #218936

, Alabama
Subject: RE: 5430 1/2 IM

AWESOME JOB!  Ya think you may be a LITTLE lofty expecting to take off a whole hour from the last time???  HUH???  45 minutes isn't EXACTLY chicken feed, you know.

AND you put the chain back on without getting off the bike?  Wish I had that kind of guts.

WAY TO GO!

Sharon

2005-08-08 1:07 PM
in reply to: #218936

Expert
615
500100
Littleton, CO
Subject: RE: 5430 1/2 IM

Great job!  Sorry I couldn't join you guys but I'm sooo glad to hear you had a good race!

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