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Ironman 70.3 Boulder (formerly 5430) - Triathlon1/2 Ironman

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Boulder, Colorado
United States
95F / 35C
Total Time = 6h 00m 35s
Overall Rank = 733/1866
Age Group = F 35-39
Age Group Rank = 32/91
Pre-race routine:

Woke up at 3:00, gathered my bottles from the fridge and freezer, prepped my bagel with pb and honey, fixed my large mug o' tea, loaded up the car, and off I went! This is the first race I have done without hubby with me, but it just didn't make sense to pull the toddler out of bed so early, have him spend the day in such heat for a "work out the final kinks before IMWI" race. So to Boulder I drove... solo... at 3:30 am.

Got to the Res about 4:35, and folks were already lining up outside of transition. Decided to sit in the car for a bit before joining the herd of nervous energy. Walked into transition around 4:50 and got the second spot from the end of my rack. Set up in the dark, hit the port-o-potty...twice, grabbed my wetsuit, a luna bar, gu, and water bottle and headed out of transition.

Transition closed at 6:15. My wave went off at 7:15. For that one hour, I was a bit chilly.
Event warmup:

Swam a quick lap around the swim area, mostly just to get water in the suit.
  • 35m 42s
  • 2112 yards
  • 01m 41s / 100 yards

Had a fair bit of contact early on, and even had my goggles knocked off at one point. Did my best to draft, but one particular person I was following kept jumping to the side suddenly. She was keeping a good pace, but one second she would be right in front of me, and the next it seemed she was two yards to the right. I would say this was 50/50 drafting and personal effort. That being said, time was better than expected, and this was my best pace in a race thus far, by a good margin.
What would you do differently?:

Transition 1
  • 03m 7s

T1 time includes the long run up from the water into transition. Not my fastest, but not too bad, either.
What would you do differently?:

  • 3h 06m 18s
  • 56 miles
  • 18.04 mile/hr

Wanted to make sure I had enough in the tank for a solid run, and didn't want to break myself down too much. The next two weeks are the last "build" weeks in my IM training plan. So I held back a bit, and even moreso on the second lap. Definitely could have pushed harder, and probably would have had this been my "A" race. That said, I'm pleased with my performance. The last time I did this race, I went all out on the bike, finished 3 minutes faster, but crashed on the run. I have learned a thing or two!

I was concerned about the heat, and definitely felt it warm up on lap 2. I drank more than usual, and was glad I did. Got to practice a certain "life skill." :)
What would you do differently?:

Push the pace a little harder.
Transition 2
  • 01m 36s

Pretty smooth. Wish I would have put on bodyglide or taken it with me though.
What would you do differently?:

Put on bodyglide or take it with me.
  • 2h 13m 52s
  • 13.1 miles
  • 10m 13s  min/mile

Felt good, but a little slow coming out of transition. Tried to settle into a quick, comfortable pace. I started passing people right away--they may have been on their second lap. I saw AndriaLL walking in her surgical boot--that is one tough woman!

By the second lap, most of the field was walking, but I was able to keep up a comfortable run. The wind had kicked up something wicked, and I had to lean into it at points in order to stay on track. I tried to encourage those I saw suffering, which always helps me take my mind off of my own issues. Saw a fellow BikeSource athlete doing a run/walk towards the end, and encouraged him to pick it up. Crossed the finish line feeling like I had put out a good effort, but not entirely wasted.

Dumped ice down my top and water over my head at every aid station. Drank at least 2 cups of water or water and gatorade at every aid station. Took a gel every 4th aid station. This seemed to work well. No GI issues to speak of, although I did have to make a pit stop on the second loop, with 3 miles to go--this is part of why my second lap was a bit slower than my first. Still, given the heat I was very happy with my performance.
What would you do differently?:

Nothing. I usually crash and burn in the heat. This was amazing for me.
Post race
Warm down:

Walked around a bit, hit the Ironman store, found food, cleaned up transition, then tried to find my car. Easier said than done. :)

What limited your ability to perform faster:

Holding back for IM training.

Event comments:

A well-run event, with plenty of aid stations, well-stocked to keep the athletes cool in the heat.

Last updated: 2010-12-18 12:00 AM
00:35:42 | 2112 yards | 01m 41s / 100yards
Age Group: 12/91
Overall: 440/1866
Performance: Good
Suit: Blue Seventy Full
Course: Large rectangle
Start type: Wade Plus: Waves
Water temp: 74F / 24C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Average
Rounding: Good
Time: 03:07
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
03:06:18 | 56 miles | 18.04 mile/hr
Age Group: 37/91
Overall: 873/1866
Performance: Good
Wind: Little
Course: Two laps with rolling hills.
Road:  Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:36
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:13:52 | 13.1 miles | 10m 13s  min/mile
Age Group: 32/91
Overall: 733/1866
Course: Two laps on exposed, mostly dirt road.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 3
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] 4

2011-08-08 6:55 PM

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Littleton, Colorado
Subject: Ironman 70.3 Boulder (formerly 5430)

2011-08-08 8:32 PM
in reply to: #3634890

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Subject: RE: Ironman 70.3 Boulder (formerly 5430)

"I tried to encourage those I saw suffering, which always helps me take my mind off of my own issues. Saw a fellow BikeSource athlete doing a run/walk towards the end, and encouraged him to pick it up."

Did you have a two braided pony tails??? A girl passed me on the course and helped me out... when someone would say something I would try to honor them it just wouldn't last for long. Regardless, thanks for all you kind people out there trying to help out.

2011-08-08 9:05 PM
in reply to: #3634890

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Parker, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430)
Awesome job!  You are ready for IMWI!  good luck!
2011-08-09 7:12 AM
in reply to: #3634890

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Centennial, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430)
Nice job, and kuddos for letting Ocky sleep in.   Now go kick som IMWI butt.
2011-08-09 4:02 PM
in reply to: #3634890

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Straight outta Compton
Subject: RE: Ironman 70.3 Boulder (formerly 5430)
Great race, Shannon!  Congrats on the PR too- you're going to do awesome @ IMOO.  I'm sure of it- I'll be there cheering you guys on!
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