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Ironman 70.3 Boise - Triathlon1/2 Ironman

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Boise, Idaho
United States
World Triathlon Corporation
Total Time = 6h 01m 39s
Overall Rank = /
Age Group = 40-44
Age Group Rank = 113/192
Pre-race routine:

This is a little bit of a different race, as it starts at noon. Dropped my bike off Friday afternoon and got a feel for transition. Stuck my foot in the water, too. Felt cold! Went to drive some of the bike course on way back to hotel and dinner. Had a nice dinner with family and friends. Was nice not to have to worry about getting up at 0 dark 30.
Event warmup:

Dropped my run bag off at T2, which is downtown, at end of bike course. Race is point-to-point, so different transition areas. Got a look at finish line and race set up and started to get excited. Got a ride out to the starting area and climbed up the road from the parking lot at bottom of reservoir to the top.
  • 41m 48s
  • 2112 yards
  • 01m 59s / 100 yards

Felt pretty good about this swim. My swims lately have been terrible, but I felt like this one went pretty good. Water was very cold upon jumping in, but really only felt it on feet and hands. Wetsuit did its job. Kept my hands out of the water before starting too. Once we started, I warmed up right away. Enjoyable swim in the reservoir. Did a pretty good job navigating, much better than recently. Did follow one guy off course, but then decided to do my own navigating.
What would you do differently?:

Still need to swim more. If I'm going to improve times, then this is area for improvement.
Transition 1
  • 00m

I love wetsuit peelers! I had big cramp in left hamstring, maybe from the cold water, but just had to lay down and they peeled it right off! Took my time in T1 to prep for the ride, and let cramp go away.
  • 2h 53m 28s
  • 56 miles
  • 19.37 mile/hr

Went too hard on this bike. Did what everyone says not to do and chased a time. Wanted to do better than time for last HIM. But, that was a different course, different day. Should have just followed my heart rate plan and let the time be what it would be. But, I have no patience! Ended up hammering the bike, especially the second half.
What would you do differently?:

Be more patient. I left it all out there on the bike course. Unfortunately, as we all know, this is TRI-athlon, three legs. Thus, there was nothing left for the run.
Transition 2
  • 00m

Saw my family as I came into T2. Always makes me feel better.
What would you do differently?:

Remember to take my Garmin with me on the run!
  • 2h 17m 55s
  • 13.1 miles
  • 10m 32s  min/mile

The charge that I had incurred on the bike was brought due on the run. I compounded that with starting out too hard on the run as well. I forgot my Garmin coming out of T2, so ended up running about 8:30 miles for first 3 miles. Should have been doing 9+. So, about mile 4, it all fell apart for me. The rest of the run was really just surviving, enjoying talking to new people and looking at the greenbelt/river. Ended up walking the aid stations and some other parts. Not a great run for me. Its a two loop course, and at the end of each loop, there is a path to the finish, and an arrow to second loop. Turning to the second loop was hard, just wanted to go straight to the finish line.
What would you do differently?:

Not go as hard on the bike.
Post race
Warm down:

Collapsed into a chair at the finish line. Ended up having some broth in medical. I was really spent.

What limited your ability to perform faster:

Need more time on the bike in training. Need more days and to make my long days longer. This is second time at the 70.3 distance, so I still remind myself that for me, finishing is still an accomplishment. Yes, I would like to go 5:30 at some point, but being out there and finishing this race is still a great thing for me.

Event comments:

First WTC event. Very impressed. Everything was very well organized. The finish area was amazing. Big crowd out there to bring the athletes home. Boise is a fantastic city. Stayed downtown and everything was walking distance and very easy to get around. Looking forward to some improved fitness and decision making for next year.

Last updated: 2011-02-28 12:00 AM
00:41:48 | 2112 yards | 01m 59s / 100yards
Age Group: 0/192
Overall: 0/
Performance: Good
Suit: Full
Course: Clockwise triangular loop. Started with a long swim to first buoy, then two turns to home.
Start type: Deep Water Plus: Waves
Water temp: 53F / 12C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 00:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:53:28 | 56 miles | 19.37 mile/hr
Age Group: 0/192
Overall: 0/
Performance: Below average
Wind: Some
Course: Two good climbs, lots of rollers in other places. Lots of false flats that I didn't realize weren't flat until coming back the other way and felt the uphill.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Too hard Drinks:
Time: 00:00
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:17:55 | 13.1 miles | 10m 32s  min/mile
Age Group: 0/192
Overall: 0/
Performance: Below average
Course: Two loops on the green belt. Narrow run course. Fortunately, I was in wave 12 of 14 to start, and am a slow swimmer, so there weren't that many for me to slow down. But, if you want to go fast, narrowness of course could present an issue.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Bad
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Ok
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] 4

2011-06-14 2:49 PM

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Morgan Hill, California
Subject: Ironman 70.3 Boise

2011-06-14 5:17 PM
in reply to: #3548939

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Vancouver (not Canada) Washington (not D.C.)
Subject: RE: Ironman 70.3 Boise
Nice job. We raced pretty close to each other for most of the day. Sorry about the run and also about ending up in the med tent but my guess is that you aren't that far away from your 5:30 goal.

Best of luck with you next races.
2011-06-14 5:31 PM
in reply to: #3548939

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Subject: RE: Ironman 70.3 Boise
Nice job. I'm happy to see you enjoyed our city. It really is a nice place to live. Next time you will hit your goal!
2011-06-14 6:50 PM
in reply to: #3548939

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Morgan Hill, California
Subject: RE: Ironman 70.3 Boise
It was a great day to race. As I've gone through my day, I've reduced my summary to those who ask to (with a smile): "I raced stupid." I know better than to really hammer the bike, so what do I do? Yes, hammer the bike. But, it was fun, so I can't complain.

I really do love Boise. We have family and friends there, and will be back for sure next year.

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