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Ironman 70.3 Kansas - Triathlon1/2 Ironman

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Lawrence, Kansas
United States
World Triathlon Corporation
80F / 27C
Total Time = 5h 48m 31s
Overall Rank = 557/
Age Group = 25-29
Age Group Rank = 57/
Pre-race routine:

I was planning to come to cheer on two friends Jeff and Kevin(kjivie), but ended up signing up and paying the penalty fee for it. I didn't get much sleep, so I got up and went down to T1 to get things setup, then headed to T2.
I did not feel like eating this morning, so I just had two bananas and a gel.
Event warmup:

  • 49m 8s
  • 2112 yards
  • 02m 19s / 100 yards

I had a really rough swim. I started going the opposite direction of the 1st bouy until I saw the kayaks. I never got into a rhythm and thought I might not even make it.
Transition 1
  • 04m 3s

I was going to take my time here, but it seems like I couldn't focus after the rough swim.
What would you do differently?:

Be faster
  • 2h 50m 2s
  • 56 miles
  • 19.76 mile/hr

After the rough swim I was glad to get on the bike. I started slowly, but started pushing it a little more around mile 20 and noticed that my legs felt strong so I kept the pace, though I was afraid it would blow up on my face during the run because last year my bike time was 3:09:15 (17.75mph)
What would you do differently?:

I was 2 mph faster this year than last year's so I think I paced myself correctly without leaving everything on the bike.
Transition 2
  • 02m 14s

I felt it took me forever getting my vibram bikila on, but I wanted to make sure i wouldn't cramp during T2 since it has happened to me before.
  • 2h 03m 4s
  • 13.1 miles
  • 09m 23s  min/mile

Unlike last year's race (2:43:12 - 12.27/mile) my legs felt strong off the bike, so I decided to shoot for a 2:00 half. I ran the whole time, except the hill and a potty break after holding it for about 40 miles on the bike. I stayed hydrated on this run and used gels and salt tablets to avoid the cramping that has plague me before. I felt my left hamstring tightening at mile 11.5, so I stopped, stretched it and continue.
What would you do differently?:

I was happy with the way I paced myself on this run. I was only 5 minutes off of my best (single event) half marathon time.
Post race
Warm down:

I just walked around a little bit.

Event comments:

I had lots of fun on this race this year. I kept smiling and encouraging people throughout it. I have no complaints about this one, especially since I set a 54 minutes HIM PR!!

Last updated: 2011-06-12 12:00 AM
00:49:08 | 2112 yards | 02m 19s / 100yards
Age Group: 78/
Overall: 898/
Performance: Bad
Suit: Sleeveless Vortex 3
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: High
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Below average
Waves: Navigation: Below average
Rounding: Good
Time: 04:03
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Below average
02:50:02 | 56 miles | 19.76 mile/hr
Age Group: 49/
Overall: 517/
Performance: Good
Wind: Some with gusts
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 02:14
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Good
Shoe and helmet removal Below average
02:03:04 | 13.1 miles | 09m 23s  min/mile
Age Group: 57/
Overall: 557/
Performance: Good
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2011-06-12 10:36 PM

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New user

Subject: Ironman 70.3 Kansas

2011-06-14 8:27 AM
in reply to: #3545410

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Subject: RE: Ironman 70.3 Kansas
Lots of good info here.  Thanks Rod!!! =)
2011-06-14 11:19 PM
in reply to: #3547961

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Subject: RE: Ironman 70.3 Kansas

Way to work out there....awesome race.


kjivie - 2011-06-14 8:27 AM Lots of good info here.  Thanks Rod!!! =)

2011-06-15 9:09 PM
in reply to: #3545410

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Ames, IA
Subject: RE: Ironman 70.3 Kansas
Congrats on a tremendous PR! It was nice to meet you over the weekend
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