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Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman

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Galveston, Texas
United States
World Triathlon Corporation
74F / 23C
Total Time = 4h 47m 9s
Overall Rank = 199/2731
Age Group = M50-54
Age Group Rank = 6/163
Pre-race routine:

Got into town Friday afternoon and picked up athlete bag. Saturday morning took the bike out for a checkout ride. Wind was strong and I had to really pay attention to keep from getting pushed around. Zipp disc on rear and 404 on front. Ended up with a slice in my rear tire so changed that out and did another short checkout ride. Sunday I was up around 4:15am. Coffee, Ensure, Low Fat Pop Tarts and some peanut butter crackers. Stayed about half a mile from transition so just walked there that morning. Set up transition then waited till 8:20 wave start. Drank another Ensure had a couple more crackers and did the usual pre race stuff.
Event warmup:

Jumped off the pier. Went with the sleeveless suit and it was a little cold for a minute or two but not bad. Swam a few hard sprints to get HR up and then lined up.
  • 33m 42s
  • 2112 yards
  • 01m 36s / 100 yards

I was comfortable throughout the swim. Never felt like my HR spiked or pushed too hard. Picked up the pace after the last turn but there were alot of people from earlier wave(s) in that stretch. Ran up the ramp into transition and felt comfortable coming out of the water.
What would you do differently?:

Still need to work on my sighting. Also, need to be more willing to swim through groups rather than look for a way around them
Transition 1
  • 03m 29s

No real problems. Basically had to run a big U to get to bike out which was as far from my transition spot as it could possibly be.
What would you do differently?:

Nothing really. I put socks on since I wanted to wear them for the run. No big deal.
  • 2h 25m 42s
  • 56 miles
  • 23.06 mile/hr

Plan was to build into the race and shoot for 225-230 watts. Didn't feel great for the first 5-10 miles but then fell into a good rhythm and pace/effort was very comfortable. Given late wave start its seems I was always passing someone so that kept it interesting. Crosswinds with some tailwind on the way out and crosswind with some headwind over the last 10 miles or so. AP215/NP218 so under goal watts. No problem running the disc with the 404.
Had 3 bottles of FLUID brand drink on the bike each with 250 cal. Plan was to take in about 300-350 calories/hour through mix of drink and gels. Went through 2 bottles of drink. Gel flask fell out of my pocket 10 miles in but I had stashed 2 gels in my bento box just in case. Took one at 20 miles and another at 40.
What would you do differently?:

Maybe push a little harder? But, I felt like I was having a good ride and given that my running fitness was a bit of a question I didn't want to over cook the bike. Thought I would be closer to goal watts but still a good ride for me.
Transition 2
  • 02m 9s

Pretty smooth. No wasted time. Carried visor, sunglasses and race belt with me and put them on after leaving transition. Did stop for some quick sunscreen application from volunteer.
  • 1h 42m 2s
  • 13.1 miles
  • 07m 47s  min/mile

Plan was to take it easy in the beginning shooting for around 7:50-8:00 pace for the first couple of miles. But, I felt great and had a hard time slowing my pace. First lap went quickly, second started to feel like work and the third was really tough. I walked through aid stations maybe 10 times for water/cola and took in 2 gels over the course of the run. Also took 2 Salt Stick tablets to help with the heat. Heading out on the 3rd lap I though I could break 1:40 on the run and 4:45 for the race but I really faded. HR over the last 2-3 miles was 180-182 which is my MAX and usually only seen at the end of a 5K. I had nothing left at the end so can't complain.
What would you do differently?:

Solid run for me considering limited miles over the Winter due to calf strain. Usually I have enough left in the end to push the last couple of miles but my last 2 were my slowest of the whole run.
Post race
Warm down:

Drank some water then sat down. Got a little dizzy so went to medical tent. They thought my blood pressure was a little low so gave me an IV and that helped me feel better. I suspect I was a little dehydrated as well.
Eventually got some pizza and a drink, wandered around and checked results.
Age group had 3 Vegas Slots and since I was 6th and this was an early season race I figured a roll down slot was unlikely. But, I cleaned up transition walked back to the hotel, took a shower and headed back for awards and the roll down. Top 3 guys all took their slots. I'll hopefully have another chance to qualify for Vegas at Eagleman.
Ended up 1 minute 12 seconds from a podium spot and about 7 minutes from a Vegas slot.

What limited your ability to perform faster:

This was my 2nd HIM with the last being in 11/10. Really was not sure how my training would translate come race day. But, I knew I had worked hard in the pool and on the bike over the Winter. Fortunately, everything held together and I had a good race. Pleased with my times and overall race

Event comments:

My first WTC race. They have it figured out. Quite a production. Enjoyed the weekend and the race.

Last updated: 2013-03-05 12:00 AM
00:33:42 | 2112 yards | 01m 36s / 100yards
Age Group: 17/163
Overall: 382/2731
Performance: Good
Suit: Desoto 2 piece sleeveless
Course: Out at an angle. Left turn for long stretch parallel to the shore. Left turn then exit next to the paddlewheel boat. Buoys on left.
Start type: Deep Water Plus: Waves
Water temp: 66F / 19C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 03:29
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
02:25:42 | 56 miles | 23.06 mile/hr
Age Group: 5/163
Overall: 158/2731
Performance: Good
Splits were: 23.53/23.54/23.07/22.20 mph
Wind: Cross-winds with gusts
Course: Fairly rough road heading out to main road. Good bit of congestion through there as lots of riders are trying to get settled in. Long stretch to turnaround and back. Returning to transition had us going on the tarmac at the airport and that surface was really rough. Main stretch was smooth
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
Time: 02:09
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:42:02 | 13.1 miles | 07m 47s  min/mile
Age Group: 6/163
Overall: 0/2731
Performance: Good
Splits: 7:41/7:31/7:46/7:39/7:48/7:34/7:24/7:38/7:55/7:55/7:58/7:41/7:57/8:11/8:13
Course: 3 loops around Moody Gardens and surrounding streets. Lots of out and back segments. Not my favorite course but there were lots of aid stations and great volunteers. Not any real shade and the sun was out in full forse. It was hot on the last lap.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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] 4

2013-04-10 11:48 AM

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South Alabama
Subject: Memorial Hermann Ironman 70.3 Texas

2013-04-10 1:54 PM
in reply to: #4694853

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San Antone, Texas
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Nice work out there! You crushed it.
2013-04-10 3:46 PM
in reply to: #4694853

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Subject: RE: Memorial Hermann Ironman 70.3 Texas
That's a great time, congratulations.
2013-04-10 4:08 PM
in reply to: #4694853

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Canton, TX
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Nice job!
2013-04-10 6:21 PM
in reply to: #4694853

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Subject: RE: Memorial Hermann Ironman 70.3 Texas
Congratz! Great race and great race report!
2013-04-10 8:25 PM
in reply to: #4694853

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Subject: RE: Memorial Hermann Ironman 70.3 Texas
Congrats on a great race! All of that hard work paid off!

2013-04-10 9:35 PM
in reply to: #4694853

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Subject: RE: Memorial Hermann Ironman 70.3 Texas
Awesome job Randy. 
2013-04-11 9:18 AM
in reply to: #4694853

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Extreme Veteran
Albany/Saratoga, NY area
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Congrats, Randy!! Great race!
2013-04-12 9:04 AM
in reply to: #4694853

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Charlottesville, Virginia
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Fantastic race, Randy!!  You'll get those Vegas slots next time :-)  I'm still trying to wrap my mind around having 163 people in our age group.  I've been in plenty of races where that was the size of the entire field!  Holy cow!  Great job!
2013-04-14 7:25 AM
in reply to: #4694853

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Simsbury, Connecticut
Subject: RE: Memorial Hermann Ironman 70.3 Texas
2013-04-14 9:14 AM
in reply to: #4699403

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Subject: RE: Memorial Hermann Ironman 70.3 Texas
Randy - that is a smoking fast time.  Congrats.

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