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Lonestar - Triathlon1/2 Ironman


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Galveston, Texas
United States
WTC
Total Time = 6h 12m 54s
Overall Rank = 1027/1890
Age Group = 40-44
Age Group Rank = 186/281
Swim
  • 42m 3s
  • 2112 yards
  • 01m 59s / 100 yards
Comments:

Best tri swim so far. Considering the distance and chop I am very happy with this swim. Came out of the water and was in pretty decent shape.
What would you do differently?:

NOTTA
Transition 1
  • 02m 48s
Comments:

I have never had the pleasure of being stripped during a race. This went very well. Very happy with my transition.
What would you do differently?:

Tape my ears down - they don't like going into the aero helmet.
Bike
  • 2h 33m
  • 56 miles
  • 21.96 mile/hr
Comments:

Raced the plan minus a little. I passed so many bikes I started to wonder if I was racing the race smart. I knew I was under the power goal but I was clearly flying compared to most. Thanks to Justin Wood for letting me borrow his S80. I was rocking the wheel cover in the back and 80 up front and that combined with the helmet gave me a bunch of speed for the same power. At my weight, I would race the full cover in the back and 80 up front for anything less than 20 mph winds. It was a bit sketchy at times but I wasn't afraid I was going to wreck once.

I hate to not be proud of my bike split but clearly something needs to change to run.
What would you do differently?:

Not sure yet. I took salt tablets, chomps and drank 2 bottles of Gatorade and 1 bottle of water. All part of the race plan. We thought my cadence may have been why my legs cramped up on the run but the cadence average was pretty spot on.
Transition 2
  • 02m 31s
Comments:

Nothing fancy
What would you do differently?:

The rules stated (read that damn packet at least 20 times) we needed to move through transition with bike shoes on but they changed that on race day. I didn't worry about practicing feet on shoes since it didn't seem like it was going to be allowed. I will work on this for my next race.
Run
  • 2h 51m 37s
  • 13.1 miles
  • 13m 06s  min/mile
Comments:

Settle in / grab your favorite beverage because if you are reading this you have a ways to go now.

Here is where my 5:30 goal and then my 6:00 goal went bye-bye. I came out of transition 8:15-9:00 pace forcing myself to slow down - staring at the Garmin ...life was good, Ken was smiling - it's going to happen..I am going to race my plan and a smart race for once.

1/2 mile into to the run it went horribly wrong. Both quads tightened up and cramped fairly hard. I pushed through the pain for a bit and kept the pace at 9:00/mile. I started thinking I was in trouble but if only the pain would let up when my run legs warm up I could hold 9:00 pace and still hit my goal. Before the first lap was over I walking. Cramps moved from quads to hamstrings to calves and on occasion would grab my leg so hard my shoe pointed sideways while running. The rest of this run course would be whatever I thought I could pull off. A lot of walking, some death marches and a couple of stops to let the crushing cramps let go so I could move again. There was NO WAY they were taking me off that course. I would have crawled 13.1 before I didn't finish. I wasn't injured just in a bunch of pain. I ate bananas and drank at every aid station and threw everything I could think of at my body to get the cramps to stop and finish the race running. Even 14'/mile pace would have better than walking. Generally slow running caused stopping which seemed less productive than walking. At 1.1 from the finish my right calf took me out and I feared I may have been done. Some nice security folks helped me but I begged them to not let me move forward while they helped me get through the cramp. Within a minute or two I was walking again. .25 miles from the finish I tried one last time to jog it in. Not to be. One last reminder that I was not in control of my pace. I could see the finish and I had to stop completely to wait on the cramp. It let go and I shuffled my way across the line. The picture shows 7:09 and my wave was supposed to be 1 hr in, so my official time should be 6:09ish if it shows up (nothing on the tracker for my run split or overall time) God knows I hit every timing mat at nearly a death march pace so they should have my time.
What would you do differently?:

Still trying to figure the plan that allows me to run like I train. I raced this race perfectly according to my plan and even went a bit conservative on the bike because I was scared about the run. I clearly cramp very easily and need to find a magic potion or combination that keeps this from happening. Cramps have taken me out of two races and hurt me bad during or post training runs.
Post race
Warm down:

One last crushing cramp as I moved my leg to allow the nice volunteer to take my timing chip. She ended up holding me up, without her help I would have crashed to the ground on that one. They asked to take me to medical or the massage tent and I asked them to just let me finish - "they said you have finished". I just needed to go sit with my family and cheering crew.

What limited your ability to perform faster:

Not sure yet - It was very hot and that would have impacted my run with or without the cramps. 9'/mile pace may have been all I had if my legs worked. I would have been pleased with a 2hr 13.1 but it was not to be.

Event comments:

That was the hardest thing I have ever done physically. I was so happy about my race coming out of T2 and felt like I had a good shot at a great finish. It's amazing how quickly things change. I knew the swim / bike times bought me plenty of time to get the race completed. I have never wanted anything so badly in my life. I retired a couple of times on that run course but ultimately decided to look at the positives from the race and know that I will figure this thing out one of these days and be very proud of my complete race. In the first year of triathlon I completed a HIM swim when I could barely get to the end of the pool when I started. My bike is pretty awesome and I am pretty happy with my stand alone run. When I finally put these together..look out!

Holy cow the people that came to my race to cheer for me. Justin, Melissa, Chris and Stacy all showed up at the crack of dark. Always great to see my friend Justin on race day. By the time I finished I had 11 friends trying to will me across the line and I needed all of them. Last, but certainly not least my awesome family. My family is the best and they always come ready to cheer. Keri completed 13.1 on a shattered heel... I damn sure could finish with cramps. I had a new respect for my wife's accomplishment.

My coach has helped me prepare for this event and I feel I was well trained. Clearly, I am not your average triathlete and we need to work on something that works specifically for me. I feel we will figure it out and I will go on to have great races. Thanks Eric - I have a lot to be proud of on this race and have you to thank for that.

The race itself was everything I wanted for my first half. The pros were there and Chris Lieto took the thing - AWESOME! Plenty of protection on the bike course, fans, music and drinks on the run. Great race that I didn't get to enjoy as much as I hoped but at least half of it was fantastic. Everyone was drained physically and emotionally and we didn't stick around for post race festivities.


Profile Album


Last updated: 2010-12-31 12:00 AM
Swimming
00:42:03 | 2112 yards | 01m 59s / 100yards
Age Group: 181/281
Overall: 1087/1890
Performance: Good
Suit: Yes
Course:
Start type: Deep Water Plus: Waves
Water temp: 0F / 0C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:48
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:33:00 | 56 miles | 21.96 mile/hr
Age Group: 33/281
Overall: 159/1890
Performance: Good
213W Avg (goal was 220-235)
Wind: Cross-winds
Course: Out and back
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills:
Race pace: Drinks:
T2
Time: 02:31
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:51:37 | 13.1 miles | 13m 06s  min/mile
Age Group: 265/281
Overall: 1657/1890
Performance: Bad
Course: winding course all over Moody Gardens
Keeping cool Good Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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:
Race evaluation [1-5] 5

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2011-04-11 5:26 AM

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Extreme Veteran
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Subject: Lonestar


2011-04-11 7:33 AM
in reply to: #3439319

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Champion
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marietta
Subject: RE: Lonestar

Hold your head up high bro.  Sh*t went bad but you didn't f'ing quit.  That's AWESOME. 

Enjoy a few days off, you've earned it.   Keep on keep'in on,  you'll get it figured out.  And when you do,  look the F out!

2011-04-11 7:53 AM
in reply to: #3439319

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Elite
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Spring, TX
Subject: RE: Lonestar
Great job out there with some tough conditions! 
2011-04-11 7:58 AM
in reply to: #3439319

Master
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Montgomery, Tx
Subject: RE: Lonestar

It was the hottest weekend of the year.  Sh*T happens when temps/humidity are high this early.  Great bike split in the wind and your improvement on the swim is crazy.   

 

 I was just training and had major issues running this weekend so I can not imagine what it would have been like racing.

2011-04-11 8:12 AM
in reply to: #3439319

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Pro
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McKinney, TX
Subject: RE: Lonestar

Great job dude....the times aren't finished yet for the run (if you look at most peoples, the splits didn't register. I heard the distinct "beep" on every mat so I guess they are getting it all compiled.

Again....great job. My RR will be up later today.....if I can stay awake.




2011-04-11 9:54 AM
in reply to: #3439319

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Champion
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Williamston, Michigan
Subject: RE: Lonestar
Congrats on your first HIM!!!  Looks like you have a great cheerleading team there! Hope you get the cramps figured out soon


2011-04-11 9:55 AM
in reply to: #3439319

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Member
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Cypress, Texas
Subject: RE: Lonestar
Awesome job! Great race and race report.  It is good to read you fought through the run the way you did.  Bravo.
2011-04-11 12:10 PM
in reply to: #3439319

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Expert
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Subject: RE: Lonestar
Great Race Ken! Maybe next year we'll finally race a race together........
2011-04-11 3:11 PM
in reply to: #3439319

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Expert
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Rowlett, TX
Subject: RE: Lonestar
Wow way to push through and get to the finsih line. You over came so much during that run you know you got the heart for it. Square away that cramping and you will be golden.
2011-04-11 3:17 PM
in reply to: #3439319

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Pro
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Sarasota FL
Subject: RE: Lonestar

Ken you should be so proud of your swim and bike, and even more proud of yourself for pushing thru in so much pain.  It would have been easier to quit, but then we woudln't have got this great race report and to come in here and say CONGRATS.

Great job, and I'm confident that you will figure out the magic potion that lets you race as fast as you train.

*High Five*

2011-04-11 4:49 PM
in reply to: #3439319

Extreme Veteran
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Subject: RE: Lonestar

Welcome to the 70.3 Club, Ken!!!

Amazing swim. Don't stress about the run too much...it was hot and brutal for a lot of folks out there. You'll get it all figured out and fine tuned for the next one. Nice to see you and the crew out there...congrats!

 



2011-04-11 5:31 PM
in reply to: #3439319

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Pro
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Houston
Subject: RE: Lonestar

Awesome job honey. You really can't ask for more than a perfect swim, great bike and survival on the run. I know the cramps weren't part of your plan but you got it done and we are so proud of you!

 

2011-04-11 9:13 PM
in reply to: #3439319

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Payson, AZ
Subject: RE: Lonestar
You did throw down a solid swim and bike and you'll figure out the swim.  I'm glad your looking at the positives from the race and your awesome for finishing it.
2011-04-12 5:04 AM
in reply to: #3441302

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Extreme Veteran
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Houston
Subject: RE: Lonestar

Thanks everyone!  The support in this sport is amazing!  I felt like I was competing during the first two events.  That is all I have wanted from myself.  I am happy about the swim and the bike and after further review we are still scratching our heads on what went wrong with the cramps.  I will try a different combination the next time and expect better results.  I should have waited on the official time to get squared away post my RR, but I really wanted to get it down.  6:13 will be the time to beat and will certainly be what I am shooting to crush next year!

Finding something inside of yourself that you weren't sure was there is pretty amazing!  I will be back.

 

2011-04-12 8:04 AM
in reply to: #3439319

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Triathlete Nation ~ Texas!
Subject: RE: Lonestar
Great Job Ken! Congratulations!!!
2011-04-12 10:20 AM
in reply to: #3439319

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Master
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Albuquerque
Subject: RE: Lonestar
Nice job finishing a tough run Ken!


2011-04-12 10:25 AM
in reply to: #3439319

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Master
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Subject: RE: Lonestar
Congrats on your first HIM!!  Great job on the swim and bike and way to push through the run!
2011-04-12 12:35 PM
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Expert
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Lancaster, PA
Subject: RE: Lonestar

Great Job Ken! nothing is more important than being surrounded by family and friends- When you reached that "Line"- the true race began and you never, never gave up and that is what is all about. You persevered and you won that race both physically and MENTALLY! 

Great job pushing yourself given the conditions-- 

thomas

2011-04-12 1:42 PM
in reply to: #3439319

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Veteran
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Subject: RE: Lonestar
Good job toughing out those cramps on the run, that takes some SERIOUS will power!  And your swim and bike splits are impressive, too.  Congrats! 
2011-04-13 7:48 AM
in reply to: #3439319

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Master
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Houston
Subject: RE: Lonestar
Great job out there, you've come a long way in such a short time. Your swim/bike splits were awesome and best of all, you paced them correctly. We'll figure out the cramping issues and you'll be tearing it up at the next one! Congrats on your first HIM!
2011-04-13 1:19 PM
in reply to: #3439319

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Veteran
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Subject: RE: Lonestar
Awesome job finishing!  Way to overcome all of the issues on the run and getting across the finish line.  I enjoyed seeing you and the crew at the race.


2011-04-13 1:20 PM
in reply to: #3439319

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Regular
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Allen, TX
Subject: RE: Lonestar

Way to go on the finish - I felt like I was watching Rudy as I read through your RR, almost cheering for you!  Once you get the nutrition/hydration/whatever figured out so you can run, you will be deadly on these things.   I think the run was rough for most folks, me included.

Great race.

2011-04-14 4:25 PM
in reply to: #3439319

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New user
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Subject: RE: Lonestar

I'm still working on perfecting it myself, but you should probably try HIGH sodium intake during the race.  It sounds like you were well trained and paced pretty well, so muscular fitness probably wasn't the culprit, it was probably either hydration or electrolytes.  You can measure your water loss during workouts by weighing yourself before and after workouts of Race relavent intensity and temperature, but your electrolyte concentration is harder to nail down.  Now you may say, "I took electrolytes!", but you may need more...  It took me 15 years to figure out that if I was doing sports that lasted more than 2 hours, I needed lots of water and crazy high sodium intake.  In High School I used to get Charlie horses daily after football practice and the bananas that the doctors were recommending because they thought I was low on potassium just didn't cut it.

I don't want to give you my dosage because it may or may not work for you, but lets just say I'm in the double digit GRAM quantities of sodium for anything over sprint distance.  You can experiment, but I'd work with a sports nutritionist that specializes in IM atheletes.

Hope that helps,

Rod

2011-04-15 10:01 PM
in reply to: #3447392

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Extreme Veteran
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Houston
Subject: RE: Lonestar
Thanks to all of you.  We have decided that the salt tabs I was taking were higher concentration than what was needed.  Hydration was a factor in that the race was hotter than all of my long bike rides and I should have cranked up the hydration a bit race day due to the temp / humidity change.  I think those that figure this sport out quickly are in the minority and the rest of us need a few shots to dial it in before we even get close to consistent.  Even pros have clunkers once in awhile.  I have decided to run a few 3hr rides followed by 1 hr runs during the summer months to dial this in a bit.  I want to have a better shot at success next year.  You can be sure I will be back again in 2012.  Thanks again for the encouragement and the advice!
2011-04-17 9:42 PM
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Regular
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Conroe TX
Subject: RE: Lonestar
We are so proud of you Ken.  Awesome job out there! 
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