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Ironman 70.3 Austin - Triathlon1/2 Ironman

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Austin, Texas
United States
World Triathlon Corporation
85F / 29C
Total Time = 6h 19m 39s
Overall Rank = 1008/2573
Age Group = M 30-34
Age Group Rank = 143/342
Pre-race routine:

Got up around 4:30, had some oatmeal and coffee. Went to the race and set up and both T2 and T1. Got everything out of the system before the race!
Event warmup:

Not much of a warm up because my wave was over an hour after the race started. Mainly arm circles and active stretching with knee lifts and butt kickers.
  • 38m 57s
  • 2112 yards
  • 01m 50s / 100 yards

First 200 or so was crazy as always. I started in the back of the pack because i'm not super fast, but should have moved up becase all kinds of slow folks in the way that I had to swim over. One dude was freaking floating at 200 yards! seriously??
What would you do differently?:

Get more up front
Transition 1
  • 05m 12s

Got out of the water, unzipped my wetsuit and took my arms and upper body out of it. Jogged up to the wetsuit strippers, flopped on the ground and let them pull the legs off. My timing chip came off two because I didn't have it underneath the wetsuit (I put it one my leg after I put my wetsuit on). Luckily the wetsuit stripper saw it and raced after me to give it to me.
Took my time in T1, got everything out of my bag (nothing was on the bike since I don't have aerobars to sit my helmet on). Put on socks, which I hadn't done for my previous shorter races, and shouldered the bike so I wouldn't get a flat from a pricker.
What would you do differently?:

Move a little faster, maybe learn to mount with my shoes already clipped in. Put timing chip UNDER the wetsuit!
  • 3h 10m 17s
  • 56 miles
  • 17.66 mile/hr

Developed "hot foot" around mile 30. Hurt like hell for the rest of the ride and at the beginning of the run. Was averaging about 19-19.5 mph until about that same mile 30, and the wind picked up and slowed me down a ton. Back half of the course was fighting wind and other cyclists on a narrow course.
had two water bottles with me and 6 gels. I ate 4 gels, one about every 45 min or so. drank both water bottles and discarded one to pick up some of the gatorade that they were handing out. That was really sweet, almost too sweet. I only drank half of that and had to drink water right after to dillute it.
What would you do differently?:

Ride w/ HR monitor (I decided against it this race since I hadn't been training with it much). Take ibuprofen with me on the ride just in case! (I usually do, just forgot for some reason).
Transition 2
  • 05m 43s

Racked bike and changed into running shoes and visor. Forgot to get more sunscreen... this would have been the time to do it!
Hit the port-o-johns before I started the run. Walked out of T2 because of the pain in my foot.
What would you do differently?:

Hit up the sunscreen at this point.
  • 2h 19m 30s
  • 13.1 miles
  • 10m 39s  min/mile

Had to walk ALOT the first 3-4 miles. couldn't run because of the plantar fasciitis. I was able to get some ibuprofen at an aid station around mile 3, and once it got in my system and the pain lessened i was able to trot then run a bit. I finished the last 8 miles without walking (except thru aid stations to get water and ice)
What would you do differently?:

Get some ibuprofen earlier, while on the bike, and I would have been able to run a much better race because I was feeling ok except for the foot.
Post race
Warm down:

Not much of a warm down... sat down and let people bring me food :)

What limited your ability to perform faster:

the plantar fasciitis. Immense pain in my right foot mainly, but some in my left too.

Event comments:

I thought the race was very well organized and well put on. The roads were rough with some cracks but overall not horrible. Aid stations were great and tons of support. I don't think you could ask for much more!

Last updated: 2011-06-20 12:00 AM
00:38:57 | 2112 yards | 01m 50s / 100yards
Age Group: 123/342
Overall: 809/2573
Performance: Good
Suit: Xterra full wetsuit
Course: Decker Lake, counter-clockwise triangle
Start type: Wade Plus: Waves
Water temp: 73F / 23C Current: Low
200M Perf. Below average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Average
Time: 05:12
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Average
03:10:17 | 56 miles | 17.66 mile/hr
Age Group: 164/342
Overall: 1103/2573
Performance: Average
Wind: Headwind
Course: one loop course, roads were tough, winds picked up around mile 30 or so.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Not enough
Time: 05:43
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike Average
Shoe and helmet removal Average
02:19:30 | 13.1 miles | 10m 39s  min/mile
Age Group: 143/342
Overall: 1008/2573
Performance: Below average
Course: 3 loop course mostly on pavement
Keeping cool Good Drinking Just right
Post race
Weight change: %2-3
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5

2011-10-24 8:24 AM

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San Antone, Texas
Subject: Ironman 70.3 Austin

2011-10-24 8:44 AM
in reply to: #3735550

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San Antone, Texas
Subject: RE: Ironman 70.3 Austin
Having trouble uploading pics, will keep trying. My wife got a great pic of Raelert and some of the other pros.  It was a great race!
2011-10-24 9:25 AM
in reply to: #3735550

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Subject: RE: Ironman 70.3 Austin
Good job bro.  Tough conditions out there for us going out last.  Not sure which hurts worse my legs or the sun burn.
2011-10-24 9:41 AM
in reply to: #3735550

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San Antone, Texas
Subject: RE: Ironman 70.3 Austin
Thanks!  and congrats to you as well!  yeah, my sunburn is pretty bad... my bald head looks like I have a yamaka (sp?) from the burn where I was wearing my visor.  Guess my sunscreen ran out during the run!  I could really feel the sun burn during that last lap... I couldn't get enough ice down my jersey!
2011-10-24 9:56 AM
in reply to: #3735550

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Subject: RE: Ironman 70.3 Austin
congrats. it was $%$%^$% hot!
2011-10-24 2:17 PM
in reply to: #3735550

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Extreme Veteran
Austin, TX
Subject: RE: Ironman 70.3 Austin
Nice work!  I've definitely got a sweet "sports bra" tan on my back from my tri top now...

2011-10-25 2:56 PM
in reply to: #3735550

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Extreme Veteran
Subject: RE: Ironman 70.3 Austin

nice job! racing in pain cant be fun..way to push through it....good solid race!


2011-10-25 7:01 PM
in reply to: #3737768

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Extreme Veteran
The Woodlands, TX
Subject: RE: Ironman 70.3 Austin
Good job.  That run was brutal.  Glad they took out the big hill!
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