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Firmman Half Iron Triathlon - Triathlon1/2 Ironman


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Narragansett, Rhode Island
United States
Firm Racing
75F / 24C
Sunny
Total Time = 5h 19m 15s
Overall Rank = 183/484
Age Group = 35-39
Age Group Rank = 41/75
Pre-race routine:

Got up a 3am (yuck) had two boost and PB&J and some coffee. Relaxed until 4:30 met up w/ Stacey and we headed out to race site. Kind of unusual to be in transition while it is still pitch black out. Luckily we had flashlights. Set up transition area and marked my rack location with sidewalk chalk (DH4).
Event warmup:

Basically just fed off of the nervous energy of everyone, listened to Ipod and tried to chill. Saw Seth (Doolin) and Glen (C2FD) chatted then got the wetsuit on and headed a mile down the beach for the swim start. Saw an incredible sunrise over the water, it was just beautiful.
Swim
  • 30m 28s
  • 2112 yards
  • 01m 26s / 100 yards
Comments:

Swim went well, once you get out through the breakers it was smooth sailing. The current was with us so this made for an even faster swim. Only once did I get off course and luckily a kayaker was out there directing everyone back in towards shore. It would be better if they had more of the large bouys along the swim to help w/ sighting.
What would you do differently?:

Not much
Transition 1
  • 03m 5s
Comments:

T1 was good, it was a little run up the sand and to T1. I felt good and relaxed in T1. AVG HR-156
What would you do differently?:

Nothing

AVG HR-156
Bike
  • 2h 46m 25s
  • 56 miles
  • 20.19 mile/hr
Comments:

Bike felt great, I was able to take in nutrition (first 30 min just water, then every 10 min hit of IM cocktail w/ water, then last 30 minutes just sip water and let the stomach empty for the run), I also took an endurolyte every 30 minutes. I took in about 500 calories on the bike, which is less than I wanted, but with the GI issues taking hold I wanted to take it easy and about 96oz of H2O.

Took it easy (a realtive term) on the bike, tried to keep the HR right around 145 which I was able to do and also not go crazy on the hills. Took it even easier on the way back in due to the headwinds. My goal was to save something for the run.
What would you do differently?:

I might try a different protein instead of Metabol next time for the IM cocktail. I was having some GI issues.

AVG HR-144
Transition 2
  • 01m 49s
Comments:

T2 was uneventful. Thank god for marking my rack location w/ the chalk it really helped me quickly find my rack.
What would you do differently?:

Nothing.

AVG HR-125
Run
  • 1h 57m 28s
  • 13.1 miles
  • 08m 58s  min/mile
Comments:

My goal was to start out slow and save some for the end. I was able to do this and stave off the cramps that have really hampered my run performance in my other 1/2 and olympic. First thing was first, had to find a prot-a-john, as my GI issues were screaming at me, well after trying 3 port-a-johns found one with some TP. I was actually beginning to freak out becuase this was effecting my time, however, I was able to calm down and tell myself to just rest and get my HR down. Then it was out of the port-a-john like superman and off for the run. For about the first mile I was worried as I could feel my right quad wanting to cramp but it worked its way out and i was able to run the full 1/2 stopping to walk at all the water stops to make sure that I got in fluids. My nutrition for the run was gel, I used my special mix of apple-cinnamon and plain hammer gel. Took a shot at the beginning of the run then again at mile 5. After that I tried a flat coke just before the hill near mile 11. Otherwise it was water, water, water at the stops. My goal became to try and keep cruising at about a 9 min/mi until after the hill near mile 11 and then go for broke. My thought process that I use in these situations it, "Hell Dave, you can do anything for 2.1 miles". It seemed to work at my mile 12 and finish splits were probably my fastest yet!!

Here are my splits, which I must say I am extremely proud of,
Mile 1 & 2 were - 19:36 (9:48.mi) I missed the mile 2 marker
Mile 3 & 4 were - 17:32 (8:46/mi) I missed the mile 3 marker
Mile 5 - 9:47
Mile 6 - 8:59
Mile 7 - 9:02
Mile 8 - 9:31
Mile 9 - 8:53
Mile 10 - 8:54
Mile 11 - 8:45
Mile 12 - 7:30 (holy crap!!)
Mile 13.1 - 8:55 (w/ 1/2 mile run on the beach to the finish).
What would you do differently?:

Not much, I felt good (atleast better than I thought I was going to) and was never relinquished to a walk except at my choice.

AVG HR-155
Post race
Warm down:

Endurox R4 and Vitamin water. Veg at transition and get my shoes and socks off and my flip flops on. This has become one of my favorite things after a hard workout or race is getting to put on my flip flops, sounds like a small thing but they just feel so good after the pounding in the shoes.

What limited your ability to perform faster:

I possibly could have pushed harder earlier on the run, but it was to risky with my past cramping problems.

Event comments:

This is a great basically flat and fast course. It was very well organized and the volunteers were great. I would definitely do this race again in the future.




Last updated: 2005-07-22 12:00 AM
Swimming
00:30:28 | 2112 yards | 01m 26s / 100yards
Age Group: 22/75
Overall: 143/484
Performance: Good
Suit: Yes - Exterra Full
Course: Out through the breakers, then along the beach for a mile, then back in to shore.
Start type: Wade Plus: Waves
Water temp: 70F / 21C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding: Good
T1
Time: 03:05
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:46:25 | 56 miles | 20.19 mile/hr
Age Group: 36/75
Overall: 149/484
Performance: Good
AVG HR-144
Wind: Headwind
Course: Nice flat out and back along Rte 1 with a section of "stair stepping" on country roads.
Road: Smooth Dry Cadence: 95
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 01:49
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:57:28 | 13.1 miles | 08m 58s  min/mile
Age Group: 50/75
Overall: 264/484
Performance: Good
AVG HR-155
Course: Nice run on rural shore roads. A couple of longish small hills and a pretty steep one just before mile 11.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
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: Average
Race evaluation [1-5] 4

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2005-09-12 8:35 AM

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Expert
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Rocky Hill, Connecticut
Subject: Firmman Half Iron Triathlon


2005-09-12 8:56 AM
in reply to: #244592

Pro
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Andover
Subject: RE: Firmman Half Iron Triathlon
Well done yesterday Dave! You were really lookin' good out there!
2005-09-12 12:02 PM
in reply to: #244592

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Master
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Cambridge, MA
Subject: RE: Firmman Half Iron Triathlon
Excellent race, Dave! Your run times rocked and your bike was quick, too.

It's funny that you didn't think the bike course was very tough or hilly. I did the bike leg as a relay and was pretty knackered by the hills and headwinds. Thank heavens I didn't have to run afterwards! Both the hills and the winds were worse than I remembered from last year.

Good job and great perserverance, -Sunny
2005-09-12 12:04 PM
in reply to: #244874

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Master
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Cambridge, MA
Subject: RE: Firmman Half Iron Triathlon
P.S. I'm all about the post-race flip-flops...they feel so great!!
2005-09-12 2:21 PM
in reply to: #244592

Expert
842
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Subject: RE: Firmman Half Iron Triathlon
Nice work Dave, a really impressive time. Man I wish I had your swimming ability

Mark
2005-09-12 3:14 PM
in reply to: #244592

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Expert
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wrightsville beach, North Carolina
Subject: RE: Firmman Half Iron Triathlon
Man o man dave, you really rocked that course!!!!  Congrats!!! Great time bumping into ya'll before the race, (and a few cell calls the afternoon before) and after the race.  LOL...not sure if I'll EVER see a sub 6 hr 1/2 IM!!

enjoy the recovery!


2005-09-12 3:18 PM
in reply to: #244592

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Expert
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Subject: RE: Firmman Half Iron Triathlon
Dave,

Great to see u and Stacey in the am. Super race, saw you motoring up middleborough you looked great.

Congrats...

Seth
2005-09-12 4:27 PM
in reply to: #244592

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Frugal Gear Geek
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having fun with the kids
Subject: RE: Firmman Half Iron Triathlon
Way to go, great job!!! I have the utmost respect for anyone doing 1/2 Irons and above.
2005-09-12 5:10 PM
in reply to: #244592

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Champion
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MA
Subject: RE: Firmman Half Iron Triathlon

Awesome Race Dave!!

You are a great triathlete...and execute your plan well.

Emily and I had hoped to come and cheer people on...but she had soccer.

Great Race.

2005-09-12 6:44 PM
in reply to: #244592

Champion
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Subject: RE: Firmman Half Iron Triathlon
Great race Dave! Damn, those are some impressive times!! I can't begin to train hard enough to get those swim and run splits...maybe I just need to shave 20 years off my life!

2005-09-12 8:57 PM
in reply to: #244592

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Master
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Subject: RE: Firmman Half Iron Triathlon
Sounds like you prepared well- Thanks for the inspiration !!


2005-09-13 11:37 AM
in reply to: #244592

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Extreme Veteran
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CT
Subject: RE: Firmman Half Iron Triathlon
Wow. what an incredible race. You really did amazing. Your swim and bike times are fabulous and that 7:30 mile at mile 12, WOW.

Great race, congrats.
Heidi
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