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Duke Liver Center Half Ironman - Triathlon1/2 Ironman

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Raleigh, North Carolina
United States
Set-up Inc.
81F / 27C
Total Time = 6h 57m 43s
Overall Rank = /
Age Group = 35-39
Age Group Rank = 0/
Pre-race routine:

staid with my sister in Cary. Got my wife up at 4, ate a peanut butter and jelly sandwich, water and diet mountain dew (coffe maker messed up). Got to race site. Had a little problem with the volunteers making them understand that my wife was dropping me off and going back to bed. Got everything set up and tried to get ready mentally
Event warmup:

jogged a little bit up the hills on the run course. As JK said, ate some bugs. Stretched real well
  • 47m 50s
  • 2112 yards
  • 02m 16s / 100 yards

I thought I was doing better than my time. As JK said, at the second bouy you basically had to walk, stumble over rocks and stumps. No way to swim, it was too shallow. Felt like I had a good stroke going. May have been going to easy, I don't know. Had trouble on the last leg not going too near shore because the waves pushed you that way and it seemed natural to ride them.
What would you do differently?:

ask for less wind
Transition 1
  • 03m

transition was fine. Did not rush.
  • 3h 15m
  • 56 miles
  • 17.23 mile/hr

It really wasn't that bad, but could have done without the wind. The last 9 miles or so was all into the wind and all I could think was get me off this bike. I was only averaging 13 mph over the last 9. I think I went out harder than I should of, though I thought I was taking it easy. As you will see in a minute, I don't think I was. Ate 2 gels and drank water. Also ate 2 1/4s of a peanut butter and jelly sandwich. Stomach was fine
What would you do differently?:

try to spend less energy. Train in the hills - a lot.
Transition 2
  • 03m

took my time. Could not get one shoe unclipped so I ran with one shoe on the bike and one on my other foot. Changed socks so as to cut down on blisters
  • 2h 49m
  • 13.1 miles
  • 12m 54s  min/mile

awfull. demoralizing. No other way to describe it. I usually run a half marathon in under 1:55. I knew that I would not go that fast due to the hills and the rest of the race, but I thought 2:10 or so. I could not run the hills. I could shuffle them for a while and then my legs lock up. I could shuffle down the hills sufficiently. Was ready to quit at the turn around. I think I put too much into the ride. I wonder if I had taken another 15- 20 minutes on the ride, if I could have done this faster.
What would you do differently?:

train on hills. Go slower on bike
Post race
Warm down:

walked around. try not to throw up. thank my family for coming to watch me finish even though I was dissapointed with the race. Ate a bagel and walked bike out of park to car.

What limited your ability to perform faster:

I thought I was in good shape, and I probably am for 99% of the population, but I was not in race shape. I need to train on hills both running and riding.

Event comments:

will do this one again just to do better. I used the beginner to 1/2 training plan and it did get me across the finish line, but I need to move to another plan to get to my goal of under 6 hours.

Last updated: 2005-09-12 12:00 AM
00:47:50 | 2112 yards | 02m 16s / 100yards
Age Group: 0/
Overall: 0/
Performance: Average
Suit: no
Course: sort of a triangle. Out straight, take a left, take another left and back home. The first leg was straight into a 20 mph wind which made it feel like swimming through the surf at the beach. Then had to deal with siting issues
Start type: Wade Plus: Waves
Water temp: 81F / 27C Current: High
200M Perf. Average Remainder: Average
Breathing: Good Drafting:
Waves: Average Navigation: Average
Rounding: Good
Time: 03:00
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
03:15:00 | 56 miles | 17.23 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Strong with gusts
Course: interesting course. I was in line for porta potty before race talking with a fellow in line and he says "the bike course is really pretty flat" To which I said, "and where are you from?" "Chapel Hill" came the reply. I told him I was from Kinston to which he replied "the bike course is really hilly!"
Road: Smooth Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 03:00
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
02:49:00 | 13.1 miles | 12m 54s  min/mile
Age Group: 0/
Overall: 0/
Performance: Bad
Course: hilly. Again I am from Kinston, so someone else may say it was flat. But for me, hilly.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 3

2005-09-12 6:53 AM

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Kinston, NC
Subject: Duke Liver Center Half Ironman

2005-09-12 7:56 AM
in reply to: #244523

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Whitsett, North Carolina
Subject: RE: Duke Liver Center Half Ironman

Great race Dick!!!! What a tough course!  ...that wind made the swim and bike so much more difficult.  I agree with you on the last bit of the bike course.  I think that was the worst part of the whole race for me...its like time slowed down.  LOL!

Don't sweat the certainly was one of the most intimidating and difficult experiences I've been through.

Everytime I saw someone with VT clothing on, I'd yell "Go Hokies".  LOL!  I remember seeing a couple guys with a full VT trisuit on, and another guy with a VT had on the run.  I gotta get me some VT race gear. 

Congrats on one hell of a finish.  They weren't kidding when they said this was a difficult race.

2005-09-12 7:51 PM
in reply to: #244523

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Subject: RE: Duke Liver Center Half Ironman

Dick-- You DID IT!  You finished a half-ironman...and more than that, you DID GREAT!  I ran on a relay team and that run was enough to kick my tail!  I cannot imagine doing that swim and bike before hitting those hills!

I am impressed and inspired by each person that I saw on the course--and you were ONE of them!!!

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