5430 1/2 IM (Page 2)

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5430 1/2 IM - Triathlon1/2 Ironman

View Member's Race Log View other race reports

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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COgirl

2005-08-07 10:04 PM

Pro

4228

Broomfield, Colorado

Subject: 5430 1/2 IM

5430 1/2 IM (Page 2)

5430 1/2 IM - Triathlon1/2 Ironman

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