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Half Full REV - Half 70 Mile Distance - Triathlon

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Ellicott City, Maryland
United States
85F / 29C
Total Time = 7h 14m 38s
Overall Rank = 227/266
Age Group = M25-29
Age Group Rank = 16/18
Pre-race routine:

Woke up at 4am and took a shower. Walked the dog and had my usual pre-race breakfast of a banana, water and PB on wheat. Drove to the race site and got set up. I could not believe how warm it was on race day and I new that I was going to be running in the heat.
Event warmup:

Met up with some friends from the Tri club and my buddy Adam who was also racing. This race was the MCAC championships so my wife and I watched the college athletes start then she lined up for her Olympic wave and I spent the next 45 minutes waiting to tow the line for my first HIM.
  • 30m 51s
  • 1640 yards
  • 01m 53s / 100 yards

I thought I had a great swim. I have been working on my swimming lately and it seems to pay off. I was hoping to come in under 32:00 and I did and set a PR!! very happy with this performance.
What would you do differently?:

I can always get faster and that is the goal.
Transition 1
  • 06m 23s

Long run into T1 and up a big hill. I knew it was going to be a long day so I didn't rush and walked up the hill. Sat down and dried my feet, put on my bike stuff and was off for a hilly and hot 56 mile ride.
What would you do differently?:

Take less time in Transition to improve OA time but it didn't really matter to me that much.
  • 3h 37m 39s
  • 56 miles
  • 15.44 mile/hr

I started the bike feeling really good. I was excited and could feel myself go out too strong. I knew that I needed to dial it back a little bit but on the first loop I got a little too excited and pushed the tempo a little too hard and I paid for it on the second lap. There were a lot of hills both steep and long but fortunately for me, most of this course is the same as the Columbia Triathlon which I did in May so I knew what to expect. Around the 40 mile mark I started to get a pain in my right foot and when I got back into T2 I noticed it was a blister on the outside of my foot. I spoke with some people who had the half at close to 3,000ft of elevation but I wouldn't know for sure since my GPS watch didn't want to work when I got out of the water so I raced this entire race blind which was fun and a pain at the same time. Due to the hills, I didn't spend as much time in aero as I wanted too but having a carbon bike really helped get up those nasty hills. I am pleased with my time and glad I could sustain that pace over 50+ miles. I got off the bike feeling pretty good and was excited because I knew I was going to finish my first HIM.
What would you do differently?:

Not go out as fast as I did on the first loop of the bike. I have made a ton of improvement in my cycling and have already tripled the amount of miles biked compared to last year but I still need more time in the saddle. I am really going to focus on building leg strength and endurance in the off season and hope to continue to improve my bike.
Transition 2
  • 07m 28s

Took my time since I knew coming into T2 that I had to run a half marathon. Went to put on my body glide but since it was 85degrees outside, it had all melted away but I used it anyway and pretended it was vasoline and it still worked great. After putting on my compression socks, I headed out to start the run.
What would you do differently?:

Go faster
  • 2h 25m 17s
  • 13.1 miles
  • 11m 05s  min/mile

When I got into T2 and put on my shoes I saw that I had been racing for 4:20:00 so after doing some math in my head, I knew that it was definitely possible to run a 2:35 Half or less and go sub 7hrs which was my stretch goal. I started out running feeling very confident that I was going to demolish my stretch goal because I know I can easily run better then a 2:30 half marathon. Well things did not work out like I had hoped they would. After about a half mile of running I started to get a cramp in my left calf and I was really thirsty. I walked the rest of the way to the first aid station which is at the top of the infamous "Gatorade Hill" which is a 12% grade. I got some water, ice and Gatorade and managed to run to the bottom of the hill before having to climb another hill to get out of the park and start the neighborhood section. I was starting to get really hot and was taking in a lot of fluids but I still felt a little dehydrated. Made it through the first loop in 1:15 or so and ran past the finish line to start the second loop. I was still on pace to go sub 7 but then the sun and heat really took its toll on me. There was a 2.5 mile gap between the last aid station on the first loop to the first aid station on the second loop. During that section I became even more dehydrated but I managed to run/walk to the first aid station of the second loop. While there, I took in 3 cups of ice water, 1 cup of Gatorade and a GU. Within a minute my stomach started hurting and I felt like I was going to puke. I knew I had too much but I couldn't help it, I felt like I needed it all. I wound up walking the first mile. Once I made it to the neighborhood area I caught up with a guy named Tim and we started talking. We decided that we would run/walk the rest of the course together and finish strong. I was glad I had someone to talk to and run with on that second loop because there were not a lot of people out there at this time since it was a smaller race. Being able to run/walk and talk with Tim really made the time pass and before you know it, we were coming into the park to finish. I looked at my watch and saw that I could finish in under 7:15 so I pushed it the last half mile or so to cross the finish line. Coming into the finish line chute, I saw my wife (who did the Oly) and she ran across the finish line with me which I loved. Overall a great race but the heat took its toll bad on me. I ran my worst HM ever but I will take it as a learning experience
What would you do differently?:

Learn how to run in the heat and deal with nutrition. Not much I could do about the weather but maybe be more prepared next time. I have lived in Baltimore my whole life and never remember it being over 80+ degrees in October. Oh well, I still finished my HIM so I am happy :)
Post race
Warm down:

Crossed the finish line and I was so happy! Sat down, got my medal and some Ice cold water then ate a cheeseburger and chips. Stretched, packed up the car and went home.

What limited your ability to perform faster:

I could have trained more but I was planning a wedding during training and sometimes life gets in the way. The heat was also a contributing factor to me and a lot of others as well.

Event comments:

I picked a great race for my first HIM. Thank you to the Ulman Cancer fund and Rev3 for putting on such a great race. This event was extremely well organized, had amazing volunteers as well as tons of inspiration from UCF and Team Fight. This was definitely a challenging course but I am glad I accepted the challenge and very proud to say that I am HALF FULL!

Profile Album

Last updated: 2013-04-12 12:00 AM
00:30:51 | 1640 yards | 01m 53s / 100yards
Age Group: 12/18
Overall: 152/266
Performance: Good
Suit: sleeveless
Start type: Plus: Time Trial
Water temp: 74F / 23C Current:
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Good
Time: 06:23
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:37:39 | 56 miles | 15.44 mile/hr
Age Group: 0/18
Overall: 0/266
Performance: Good
Wind: Some
Course: Hilly course around Columbia and surrounding areas. I would consider this a challenging course. Very scenic and not a ton of traffic which was nice. Great volunteers and Police presence as well.
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills: Average
Race pace: Hard Drinks: Just right
Time: 07:28
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:25:17 | 13.1 miles | 11m 05s  min/mile
Age Group: 0/18
Overall: 0/266
Performance: Bad
Course: 2 loop course around the park, through a neighborhood and back into the park. Nice run course with amazing volunteers. Decent hills but also a good amount of flats and downhills. I thought it was a nice run course.
Keeping cool Below average Drinking Not enough
Post race
Weight change: %
Overall: Average
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: Below average
Race evaluation [1-5] 4

2013-10-07 1:54 PM

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Crab Cake City
Subject: Half Full REV - Half 70 Mile Distance

2013-10-07 2:27 PM
in reply to: #4872430

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Falls Church
Subject: RE: Half Full REV - Half 70 Mile Distance

Congrats on your finish!

I did the Oly distance.  Admire you for finishing in the very heat of the day!

2013-10-07 4:37 PM
in reply to: #4872430

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University Park, MD
Subject: RE: Half Full REV - Half 70 Mile Distance
Great work - congrats on finishing your first HIM. And all the more impressive that you did it in freakishly warm October temps. I was racing at the same time (in DC) and the heat was really brutal. Hats off to you. And so cool that your wife did the Oly at the same time.
2013-10-08 12:54 PM
in reply to: #4872430

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Fulton, MD
Subject: RE: Half Full REV - Half 70 Mile Distance
Nice job! That race was sucky hot
2013-10-08 3:34 PM
in reply to: jcnipper

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Middle River, Maryland
Bronze member
Subject: RE: Half Full REV - Half 70 Mile Distance
Great race, Matt...and a stellar swim.  They should call this race "Hilly Eagleman" because of the heat.  Cool
2013-10-09 7:31 AM
in reply to: jmhpsu93

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Crab Cake City
Subject: RE: Half Full REV - Half 70 Mile Distance
Originally posted by jmhpsu93

Great race, Matt...and a stellar swim.  They should call this race "Hilly Eagleman" because of the heat.  Cool

HAHA thats exactly what I was calling it all day!!

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2012-10-15 5:55 PM ratherbeswimming
date : September 22, 2009
author : Ali Winslow
comments : 0
Is it realistic to race a sprint and Olympic distance race within 2-3 weeks of one another to gauge my progress before tackling the half Ironman?
date : November 17, 2008
author : mat steinmetz
comments : 7
I just started doing tris this summer and I have two under my belt, both sprints. Is it reasonable to build up for a Oly in early ‘09, with a HIM in Oct of ‘09
date : August 21, 2008
author : vm354
comments : 1
How Pilates training helped a wanna-be triathlete realize the goal of completing a half-Ironman, Ironman 70.3 Rhode Island.
date : July 10, 2007
author : Ontherun
comments : 0
Having three seasons under my belt I thought I knew what I was doing. That all changed with a few new challenges and a bunch of new friends.
date : July 30, 2006
comments : 0
If a heart patient can do these things, then so can those of you who haven't been split open like a fish and sewn back together.
date : January 29, 2006
author : sl2302
comments : 0
I just had a couple of problems, I could count the number of triathlons I had contested at zero. Secondly, I could count on one hand the number of times I had been swimming in the last 17 years.
date : October 30, 2005
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comments : 0
This program should be used for an athlete who has been following the progression of the Half Iron Distance program and is 12 weeks out from their first Iron distance race.
date : August 30, 2004
author : sherrick
comments : 40
This half Ironman plan covers many weeks of challenging, but attainable training for someone who has some endurance experience, and ideally some Olympic distance races within the past season.