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5430 Long Course Triathlon - TriathlonLong Course


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Boulder, Colorado
United States
5430 Sports
75F / 24C
Sunny
Total Time = 6h 00m 14s
Overall Rank = 514/798
Age Group = F 30-34
Age Group Rank = 34/74
Pre-race routine:

Woke up at 4:20 and was at the reservoir by 5am. Set up my transition, and talked to everyone.
Event warmup:

Went for a short run before they closed transition at 6:20. I wasn't too concerned about not getting a long enough warmup. It's such a long race, so I figured I'd warm up eventually!
Swim
  • 36m 5s
  • 2112 yards
  • 01m 43s / 100 yards
Comments:

I did something I shouldn't have done - bought new goggles and used them in the race without having tested them. They were just replacements for the ones I've been using for 1.5 years, so they fit fine and were no different. No leaks. And I could actually SEE out of them since they weren't all scratched up and coated with the unremovable goggle-film build-up. Plus, I used Mark's anti-fog drops (another thing I've never done before a race), and those worked great.

This was the least chaotic swim start I've experienced this year. Not sure why, because I didn't do anything different. I started in the second row, went out hard then settled into a rythym. It must have just been the people in the field were better swimmers or something. Who knows. This time, I didn't worry about not being able to see the bouys because of the sun and just followed feet and waited until I could see bouys later on. One weird thing that happened was that I think one of the bouys blew away. All of a sudden, I see people swimming away from the course to a bouy thats doing end-over-end somersaults toward the shore! It was very odd, and people swimming around me were confused too. The kayakers and jet ski people were pointing directions to us!! Caught a lot of people from prior waves who were treading water, backstroking, breaststroking, sidestroking, etc. Did my best to avoid them, but I don't sight that much because I swim in such a straight line, so I hit a few people because I didn't know I was coming up on them. About halfway through the swim, the collar of my wetsuit started to turn under on the back of my next. I had to stop a couple of times and straighten it since I could feel the velcro stitching eating my neck.
What would you do differently?:

It was a decent swim. I swam it according to plan, didn't go too hard, but didn't slack either. It was just about the pace I was expecting.
Transition 1
  • 01m 53s
Comments:

Nothing stellar about this transition, nothing horrible. I took the time to put on socks.
What would you do differently?:

Nothing, maybe just move a little faster.
Bike
  • 3h 00m 34s
  • 56 miles
  • 18.61 mile/hr
Comments:

The main focus of this race for me was on keeping my HR in check and sticking to the hydration/nutrition plan. My goal was to keep my HR in Zone 2 on the bike. It was into Z3 right out of transition and up the hills coming out of the rez. I eventually brought it back down and under control. There were a ton of people passing me, but I couldn't let myself care. I had to stick to the plan. In total, I drank 3 bottles of gatorade and 1.5 bottle of water. I ate 4 gels and one pack of Sport Beans. I was never thirsty, and was never sick to my stomach or bloated feeling. Overall, I felt really good on the bike. I wanted to push it harder, but I knew I still had a long freaking run to do, so I kept everying in control. I was rather annoyed to see so many people drafting, riding side-by-side chatting, etc. I only saw race officials ONCE during the entire ride. I even saw 2 guys taking turns pulling in their own mini-paceline. Cheaters. Where's the pride in that?
What would you do differently?:

Not much. I executed this ride perfectly according to my plan. I did need to pee for much of the last half of the course, and I kept trying to go on the bike and I couldn't. I think I tried about 4 times while coasting downhill. I've peed on the bike before (last season), but I couldn't do it today. I finally gave up and said I'd see how I felt in T2 and maybe run to the portapotties. I know I cost myself some time coasting downhill trying to convince my bladder to empty.
Transition 2
  • 02m 13s
Comments:

It felt good to be off the bike. Picked up my pile of gels and my endurolite tablets and shoved them in my tri-top back pocket. This transition was long because I ended up stopping in the bathroom. I'm glad I did because I apparently really DID need to go. I'm sure I would have regretted it if I had waited until later on the run.
What would you do differently?:

Nothing much. Nature called and I answered. Such is life. It's not like I was racing for the podium or anything!
Run
  • 2h 19m 28s
  • 13.1 miles
  • 10m 39s  min/mile
Comments:

My plan for the run was to keep it in Z2 for the majority of it, then pick up up into Z3 for the last 5K. I wasn't really sure if I could keep it in Z2, but I ended up running at upper Z2 most of the time. It would creep up into Z3 on the hills, but came back down. Obviously, I didn't smoke the run, but from a nutrition/hydration/gastrointestinal standpoint, I felt pretty darn good (considering). I never felt sick, never got side or stomach cramps, never had intestinal problems, and only felt a little thirsty a few times. I walked every aid station and drank gatorade and water and poured water over my head. I ran the first 6 miles at a 10:00/mile pace. Once we started on the second lap, I lost track of my pace, and it obviously slowed down significantly. The last 5 miles were pretty tough. I never had to walk though, except when I walked the aid stations, and I'm pretty proud of that. Everything was hurting by that point - I think every last nerve fiber was pissed at me. It was truly an exercise of putting one foot in front of another. When I got to the "certain death canal" at the back of the reservoir, I started picking up my pace. Well, as much as I could. Got my HR into Z3 at least! I was such a happy girl when I got onto the dam. Once I got off the dam, I started feeling dizzy and getting tunnel vision. I knew I had nothing left in the tank. I ran out of gas at the absolute right time though, which tells me that my nutrition on the run went pretty well too (gatorade and water at each mile, gels at mile 3, 6, and 9, and endurolyte tablets whenever I remembered them. I took 6.
What would you do differently?:

I'm not sure. This run went pretty much how I thought it would. I knew it would be long and hard, and I did what I had to do to finish it. I'm so happy that I never felt HORRIBLE on the run. Trust me, I was in pain, it hurt, but I wasn't sick, I didn't bonk, etc. For me, that's a victory in itself. I really just need to work on muscular endurance and my aerobic base to be able to run faster in a race of this distance.
Post race
Warm down:

I had another asthma attack when I crossed the finish line, just like the last race. It took about 20 minutes for me to be able to breathe somewhat normally. I walked around, got my tri series finisher's shirt (thanks to Michele, who wouldn't let me sit down until I got it!!!), then sat for a while with some of the BT crew. When I finally felt up to it, I ate some pizza, bagels and drank a lot of water and a coke. Jen gave me some advil to take, and I'm glad I did. I think it helped fight off SOME of the soreness until later!

What limited your ability to perform faster:

My biggest limiter is probably training and racing experience at these distances. This was my first 1/2. All of my other races this season were sprints or olympics, and my training mostly revolved around those races. I knew I would be able to do the distances and finish the race, but I was realistic in setting goals for myself. My goal was to finish under 6 hours. I missed it by 15 seconds and it would be stupid to be upset about missing a goal by 15 seconds. I'm proud of myself for racing according to my plan. Heck, I'm proud of myself for doing the race period! All-in-all, I did well according to my own abilities. I can't compare myself to other people and how I did in my age group - the race wasn't about that for me. This was meant to be a learning experience for me, and I did learn a lot. I could be irritated at myself for coasting downhill trying to pee, because that right there would be the 15 seconds I missed my goal by, but I'm not. I'm not overthinking this race. I did it, and did well (for me). That's enough.

Event comments:

As always, 5430 Sports puts on a great race.




Last updated: 2006-05-15 12:00 AM
Swimming
00:36:05 | 2112 yards | 01m 43s / 100yards
Age Group: 0/74
Overall: 264/798
Performance: Average
Suit: Promotion Sleeveless
Course: Inverted U-shaped course with the start and finish on different sides of a penninsula. The start was directly into the sun, of course.
Start type: Wade Plus:
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Average
Breathing: Good Drafting:
Waves: Navigation: Average
Rounding: Average
T1
Time: 01:53
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
03:00:34 | 56 miles | 18.61 mile/hr
Age Group: 0/74
Overall: 553/798
Performance: Good
Wind: Some
Course: 2 laps, some rollers, some fast downhills and flats.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Below average Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:13
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:19:28 | 13.1 miles | 10m 39s  min/mile
Age Group: 0/74
Overall: 550/798
Performance: Average
Course: 2 laps of the dirt roads and trails surrounding Boulder Reservoir. 2 long hills at the beginning of the laps. Those were tough.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2006-08-14 2:20 PM

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Extreme Veteran
458
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Denver, CO
Subject: 5430 Long Course Triathlon


2006-08-14 2:29 PM
in reply to: #511188

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Official BT Coach
2210
2000100100
Englewood, CO
Subject: RE: 5430 Long Course Triathlon
You looked great the whole race!  At least on the run when I saw you.  You rocked.  I know you are proud and you should be, this was  a very hard race.  Way to race your plan and stay focused!  Woowhoooo!
2006-08-14 3:08 PM
in reply to: #511188

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Pro
4228
2000200010010025
Broomfield, Colorado
Subject: RE: 5430 Long Course Triathlon
YAY Stacie!  You had/have an awesome attitude, GREAT race, and lots of will and determination!  You are too cool   Will you do another 1/2?
2006-08-14 3:30 PM
in reply to: #511188

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Master
2233
200010010025
Mechanicsburg, PA
Subject: RE: 5430 Long Course Triathlon
Great job Stacie!!! You stuck to your plan and it sounds like it was a good plan to boot. Congratulations.

-Frank
2006-08-14 3:49 PM
in reply to: #511188

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Expert
963
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Subject: RE: 5430 Long Course Triathlon

Nice work Stacie!!!  It's great to hear you so upbeat after a race.  Besides you can always practice peeing off the bike at the CC Time Trial Series next year

2006-08-14 4:02 PM
in reply to: #511188

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Master
4101
20002000100
Denver
Subject: RE: 5430 Long Course Triathlon
Sounds like your pacing was just about perfect. A race like this is as much about willpower (not getting caught up with others on the bike, just finishing the run) as it is about anything, so congrats on toughing it out and getting a great time too!


2006-08-14 4:12 PM
in reply to: #511188

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Expert
767
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Littleton, Colorado
Subject: RE: 5430 Long Course Triathlon
You rock, Stacie!  It sounds like you finished in pretty good shape, which is a huge accomplishment!  I am so glad you are enjoying this achievement!
2006-08-14 4:53 PM
in reply to: #511188

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Extreme Veteran
435
10010010010025
Aurora, CO
Subject: RE: 5430 Long Course Triathlon
I have to admit that I thought about you when I saw Adam stop on the side of the road to pee. The whole conversation at New Years Eve played back in my head. I had to laugh! Great job out there!
2006-08-14 5:35 PM
in reply to: #511188

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Master
1873
10005001001001002525
Colorado
Subject: RE: 5430 Long Course Triathlon
Great race!!!  I think I need a little bit of your attitude   You had a great day and way to stick to a plan.  I think before the next race though, we should watch something more depressing because Prefontaine was just too motivational for me   Great finish and I'll see you next weekend!! CONGRATS
2006-08-14 7:14 PM
in reply to: #511188

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Expert
683
500100252525
Denver
Subject: RE: 5430 Long Course Triathlon
Well  I can't say that I'm surprised you did well. I mean, if there's a race that requires a well thought out and organized PLAN, and there's gonna be someone that's PREPARED, it's gonna be you! That said, a lot can happen out there and you did a good job of executing, not to mention running the entire way home!
2006-08-14 8:44 PM
in reply to: #511188

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Expert
997
500100100100100252525
Littleton, CO
Subject: RE: 5430 Long Course Triathlon

You really did great! I had the hardest time picking you out of everyone, or I would have cheered for you!

 Nice job accomplishing your goals!  Be impressed with yourself!  Oh, and throw away those high heels!



2006-08-14 9:17 PM
in reply to: #511188

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Champion
5491
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Whizzzzzlandia
Silver member
Subject: RE: 5430 Long Course Triathlon

I'm proud of you! Nice job.

I thought of you on Sunday, as I slogged through my long run. Maybe that was the problem... I sent all my speed vibes out to Colorado...?

And Good Luck next weekend!

 

Whizzzzzzzzzzzzzzzz

 

2006-08-14 10:04 PM
in reply to: #511188

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Champion
8766
5000200010005001001002525
Evergreen, Colorado
Subject: RE: 5430 Long Course Triathlon

Wow, was it EVERYBODY'S first HIM yesterday?  You kicked my butt!  6 hours at your first HIM???

STUD-ETTE!

 

Nice meeting you!   See you around CO!

2006-08-15 10:24 AM
in reply to: #511188

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Veteran
308
100100100
Denver, CO
Subject: RE: 5430 Long Course Triathlon
Great race Stacie!  I'm glad you had the race you planned and expected, you really can't ask for more than that.  And your race report reminds me that I need to stop and put things in perspective about my race, this season, the amount of training we've done, and what we can expect.  Thanks, and great race.
2006-08-15 1:34 PM
in reply to: #511188

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Extreme Veteran
468
1001001001002525
Subject: RE: 5430 Long Course Triathlon
Great Job!! It always feels great when your race goes as planned. My first HIM fell apart on the run due to poor nutrition strategy.

2006-08-15 2:37 PM
in reply to: #511188

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Got Wahoo?
5423
5000100100100100
San Antonio
Subject: RE: 5430 Long Course Triathlon

You had a nutrition plan? No kidding.... For my money, it's not a well thought out race unless you're in danger of missing the cut off. Well, to each her own....

I have to say I'm proud of you. Really. Sorry about the athsma attack at the end and not getting to enjoy finishing like you might have liked, but you'll have plenty of time to savor this accomplishment!!!!!



2006-08-15 4:32 PM
in reply to: #511188

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Expert
833
50010010010025
Adrian, MI
Subject: RE: 5430 Long Course Triathlon

Stellar performance.  

I'm glad to hear the race went well.   I'm impressed that you had a plan and was able to execute it.  

I never had to walk though, except when I walked the aid stations, and I'm pretty proud of that.

YUP, you should be proud.   It took a LOT of inner fortitude to accomplish this goal.

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