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Delaware Diamondman - Triathlon1/2 Ironman

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Bear, DE
United States
Piranha Sports
80F / 27C
Total Time = 5h 17m 11s
Overall Rank = 121/438
Age Group = M35-39
Age Group Rank = 23/63
Pre-race routine:

Woke up a little before 4am to have breakfast. 2 servings of oatmeal (with some raisins, nuts & brown sugar thrown in), 1 Ensure Plus and a cup of coffee). Left the house a little before 5am and was in-line for body-marking & transition set-up around 6am.
Event warmup:

Took a short run. Then walked to the swim start and stretched until we were ready to go.
  • 36m 7s
  • 1931 meters
  • 01m 52s / 100 meters

This was the roughest swim start I have experienced. Lots of banging for the first few 100 meters, but I handled it pretty well. I got a bit far to the outside, but still had someone else to my right that I could use to help navigate. After I found we were swimming at about the same pace and he was navigating at least as well as me, I dropped in behind him to catch a draft. At the first turn, we were right back up against the buoys and there were some other swimmers who I was drafting as well. Cool, this could go better than planned.

Unfortunately, at the second 90 degree turn I must have only made 45 degrees. I quickly found myself well wide of the rest of the field. And by now my goggles were fogged up quite bit and we were heading back into the sun so I couldn't sight anyone or anything very easily. Since I still had probably 1/2-mile left, I wanted to gradually work my way back. But I still struggled to hold a comfortable line with nothing to sight.

Anyway, I tried to stay calm the whole time and eventually found my way back to the finish. May have swam a little further than necessary, but still felt good coming out of the water so main mission accomplished.
What would you do differently?:

Stay on course!
Transition 1
  • 04m 51s

Transition included about a 1/4-mile run through the woods. I went barefoot and this was not a problem. Took my time making sure I had everythiing for the bike, but still moved relatively efficiently I thought.
What would you do differently?:

  • 2h 43m 5s
  • 56 miles
  • 20.60 mile/hr

My plan was to go easy for the first 8-10 miles, trying to get my HR into Z1. Only got down to low Z2, but I felt like I was really taking it easy. I was being passed like I was standing still most of these miles.

After the first 10, I settled into a comfortable pace and being passed became more infrequent. By about mile 25-30 I started passing a few people myself. A few times I had to work a little harder than I wanted too because I was passing packs. I'd get in front of one person, but would already be in the draft zone of the next rider. I don't understand why people draft in these races!

Somewhere around mile 45-50, I picked up the pace a little more and moved into Z3. I still did it cautiously and reminded myself not to blow the run on the bike.

I took in 2 bottles of Gu2O and about 7-8 gels (1 or 2 less than planned). Also took 2 Endurolytes each hour and drank another 3 bottles of water (so @120oz of fluid overall). Felt hydrated, but never had the urge to pee. I probably could have got down some more fluid which might have helped the run.
What would you do differently?:

While I was surprised how far down I ranked on the bike, I think this helped my relative positioning on the run. I don't think I'd do much differently.
Transition 2
  • 01m 33s

Took my time to make sure I had all my stuff for the run and to try to get my HR down to start out.
What would you do differently?:

Take it even easier bringing my bike in and heading out.
  • 1h 51m 36s
  • 13.1 miles
  • 08m 31s  min/mile

My HR was high from the get-go. I wanted to get into Z1 or at least low Z2, but was no better than high Z2 and mostly Z3. I attributed this to the sun & heat which were tougher by this point and I felt pretty good. I walked though all the aid stations to drink, eat, pour water on my head, etc. Think I used another 2 gels on the run plus about 6 Endurolytes.

I hit the turn-around in 53:12 and still felt pretty good--though I knew I was hot and could feel the salt when I'd wipe my face. About a mile or 2 after that though and I was slowing down and feeling the effects of a starting pace that was too fast in retrospect. The last 5 miles would be a struggle and I walked up most of the 2 hills on the return. But otherwise, I told myself to keep running and I could finish in under 5:30.

With about 1/4mi to go, I passed my family cheering me on. I did my best to smile and wave and keep running. After I passed them and turned a corner, I almost thought I could walk now without anyone I knew seeing me. But then I saw my wife and daughter who had taken a short-cut and were running ahead to meet me at the finish. Oh, well! So I kept on going the best I could and ran through the finish. (I never thought a 1/4mi would feel so long!)
What would you do differently?:

Go out slower!
Post race
Warm down:

Once I stopped, I realized how overheated and dehydrated I was. I knew I should walk, but I needed to lie down and cool myself off. I tried to sip Gatorade and used water to pour over my head & neck. By the time I felt good enough to walk back to the campsite where my family was, I was just in time to watch my sister finish. Once again, she had a great race--finishing in 5:32 and 3rd in her AG!

From there I hung out with my family, walked around more, cheered on others as they came into that last 1/4mi, hydrated and had some food to eat. It really was a beautiful day as long as you weren't running in the sun! :)

What limited your ability to perform faster:

Pacing on the run. While I did better than I originally expected, in hindsight I left several minutes on the run course. And I don't know how much more I could have drank, but I'll have to try for more.

Event comments:

The race was well organized and supported. It got off a little late due to some last-minute buoy adjustments, but other than that it was great. I'd come back again, though next year I plan another HIM in mid-August so this might be too close.

Last updated: 2005-04-21 12:00 AM
00:36:07 | 1931 meters | 01m 52s / 100meters
Age Group: 26/63
Overall: 157/438
Performance: Average
Suit: Full westuit
Course: Rectangular swim course with buoys on the left (counter-clockwise)
Start type: Wade Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting: Below average
Waves: Navigation: Below average
Rounding: Average
Time: 04:51
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:43:05 | 56 miles | 20.60 mile/hr
Age Group: 36/63
Overall: 170/438
Performance: Good
Avg. HR was 146 (right near top of Z2)
Wind: Little
Course: Mostly out and back course and mostly flat. Only "big" hill is on a bridge at about half way each direction. It climbs for about 1mi, but the grade isn't really too bad.
Road: Smooth Dry Cadence: 96
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 01:33
Overall: Average
Riding w/ feet on shoes
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
01:51:36 | 13.1 miles | 08m 31s  min/mile
Age Group: 29/63
Overall: 124/438
Performance: Below average
Course: Out and back mostly along a crushed stone path following the canal. 2 hills--one big one to get down to the canal and then another odd one that just took us up away from the canal and back down for no apparent reason. No shade.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2005-09-12 12:03 PM

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Not a Coach
Media, PA
Subject: Delaware Diamondman

2005-09-12 12:16 PM
in reply to: #244875

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Philadelphia, south of New York and north of DC
Subject: RE: Delaware Diamondman
From couch to a HIM in one year!

OK, what are ya gonna do for an encore.

Oh yea... a marathon...

You are an inspiration, John!!!
2005-09-12 12:28 PM
in reply to: #244875

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Evergreen, Colorado
Subject: RE: Delaware Diamondman
GREAT race!  Wow!  So speedy!  Congratulations!
2005-09-12 2:35 PM
in reply to: #244875

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Extreme Veteran
Home port
Subject: RE: Delaware Diamondman

NICE!!!  I knew you did somewhere around 5:15.  I see an Ironman in your future.


2005-09-16 8:18 PM
in reply to: #244875

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Royersford, PA
Subject: RE: Delaware Diamondman
Way to go. Especially nice job on the run. I blew up on the last four miles. Did you really go from couch to HIM (to a Marathon)? If so you are the man!!!
2005-09-18 7:17 PM
in reply to: #244875

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Littleton, CO
Subject: RE: Delaware Diamondman
Fantastic race!    Really impressive!

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