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Vineman Ironman 70.3 - Triathlon1/2 Ironman

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Sonoma, California
United States
88F / 31C
Total Time = 5h 49m 18s
Overall Rank = 654/~1950
Age Group = Men 25-29
Age Group Rank = 70/~114
Pre-race routine:

Woke up with a "what the hell have I gotten myself into?" feeling but gutted it out and decided to not stress out about it and just focus on being upbeat. For breakfast I ate a bagel at the hotel and then a powerbar about 30 minutes before the race.
Event warmup:

Didn't really warm up other than floating around in my wetsuit for 8 minutes before the deep water start. I'm not sure I could have done the deepwater start without the wetsuit. Guess I would have just started from the beach.
  • 45m 6s
  • 2112 yards
  • 02m 08s / 100 yards

Pretty good swim for me, and exactly the time I was hoping for. Swimming in my wetsuit still feels alien to me. I feel like it throws my form off. I guess I just need to practice in it more. Still, I'm undeniably faster with it on than without.
What would you do differently?:

Work on swimming in general.
Transition 1
  • 05m 10s

Went pretty well. Obviously I took it easy. Had to put everything in a bag so it could be transported to the finish which took a bit of extra time.
What would you do differently?:

Bigger sense of urgency.
  • 3h 04m 8s
  • 57.5 miles
  • 18.74 mile/hr

Bike went very well. After driving the course Thursday, I thought 17mph was optimistic. The fact that I did 18.6 and felt good doing it (19.17 if you take back the 4 minutes I lost having to stop 4 times) made me very happy with this portion of the race. First stop was ~mile 7 for a dragging rear brake, second stop was ~mile 10 to put my chain back on, third was just after halfway when one of my bottle holders decided to detach itself from the seat tube bracket, and fourth was for a suspected dragging rear brake. I felt strong from start to finish and worked the downhills and most of the flats.
What would you do differently?:

Bring along electrolyte pills so I could take them in preparation for the run. That, and push harder :)
Transition 2
  • 03m 16s

Went pretty well. Had issues tying my shoes though.
What would you do differently?:

Reapply sunscreen. Use elastic laces.
  • 1h 51m 36s
  • 13.1 miles
  • 08m 31s  min/mile

Run felt sort of ok for the first 3 miles. Very slow for me though with miles just over 8 minutes. Then things got worse. My legs started to feel like they'd been punched multiple times the day before. Things got worst around mile 6 when the feeling spread to my breathing muscles and back. It got really bad around mile 8, and I wondered if I'd be able to finish without walking it in.

From the 3 mile point on, I could tell I was cooked so I made it a point to stop for a moment at each aid station and drink a full cup of gatorade (because I nearly drown myself when I try to run and drink) and pour a cup of water over my head. That, and counting the people I passed were pretty much the only things that kept me in good enough mental shape to finish. All in all, I'm very proud of the mental effort I put forth even though I was pretty disappointed with how slow I ran.
What would you do differently?:

Take electrolyte pills.
Post race
Warm down:

Walk back to final run turn in to cheer on my friend and his mom.

What limited your ability to perform faster:

My body falling apart on the run.

Event comments:

Awesome race that I'll try to do again in the future.

Last updated: 2006-04-28 12:00 AM
00:45:06 | 2112 yards | 02m 08s / 100yards
Age Group: 104/~114
Overall: 0/~1950
Performance: Good
2:07.8/100 yds.
Suit: Desoto T1
Course: Out and back in the Russian River. Against the basically nonexistant current for the first half and then with it for the second half. The river was shallow enough to walk at points, and many people (as well as myself) did for parts. One short section out, the turnaround, and another section back. Actually, you almost had to walk at points because my hands were hitting the ground.
Start type: Deep Water Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
Time: 05:10
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:04:08 | 57.5 miles | 18.74 mile/hr
Age Group: 85/~114
Overall: 0/~1950
Performance: Good
19.17 mph average if I hadn't had to stop four times ~1 minute each.
Wind: Some
Course: Awesome! Rolling hills, pretty tough but very scenic and rewarding. I loved it.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:16
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Good
01:51:36 | 13.1 miles | 08m 31s  min/mile
Age Group: 41/~114
Overall: 0/~1950
Performance: Bad
Course: Unshaded streets with some pretty serious hills.
Keeping cool Below average Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
Physical exertion [1-5] 4
Good race? Ok
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

2006-08-01 5:35 PM

Royal Oak, MI
Subject: Vineman Ironman 70.3

2006-08-02 11:55 AM
in reply to: #499876

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Reykjavik, Iceland
Subject: RE: Vineman Ironman 70.3

Congratulations ! You did it!! And you are still alive

Awesome bike, actually awesome everything, you did very good.

2006-08-03 10:19 AM
in reply to: #499876

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Extreme Veteran
Dana Point, California
Subject: RE: Vineman Ironman 70.3
Nice work.  Hope you have recovered and will be back for more FUN punishment!
2006-08-03 10:36 AM
in reply to: #499876

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Subject: RE: Vineman Ironman 70.3
Good job! That's a challenging course and a very competitive field. Thank goodness the weather cooled down a few days before.

Congrats on hitting your target on the swim and exceeding it on the bike. It's interesting that even though you felt much better about the bike than the run, you finished much higher in your age group on the run than the bike!

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