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TOUGHMAN Minnesota Half - Triathlon1/2 Ironman

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Chisago City, Minnesota
United States
TOUGHMAN Minnesota
Total Time = 5h 05m 12s
Overall Rank = 76/477
Age Group = M30-34
Age Group Rank = 12/43
Pre-race routine:

Woke up at 5:50. Took a quick shower to feel refreshed, packed everything up, and headed off to at 6:10. After a short little bike ride to the site, I got everything set up.
Event warmup:

Ate 1.5 bananas and a few bites of a cliff bar. Did some stretching and used the bathroom one last time.
  • 33m 31s
  • 2112 yards
  • 01m 35s / 100 yards

The swim went well, but my arms were not quite warmed up at the beginning since I didn't get a warm up swim in. Was in the 2nd to last wave, so I had to pass a lot of people. I wasn't able to draft much or site off of other people, so I had to do a lot of sighting, which was made even more difficult by the sun being in my eyes on the way back to shore. Happy with my PR swim, but wouldn't have minded taking it a little easier. Good learning for the full coming up.
Transition 1
  • 02m 16s

Ran up a steep little hill and got to my spot. Took my wetsuit off. My HR was through the roof and felt like I was going to puke. I took my time getting everything ready and walked my bike out of transition in hopes of getting my HR down. It worked and by the time I mounted my bike I was much better.
What would you do differently?:

Not run so hard to my spot?
  • 2h 39m 51s
  • 56 miles
  • 21.02 mile/hr

Pr'd my HIM bike, but thought I'd be a little faster. Didn't push it too hard on the bike though and took in plenty of nutrition. Some nice rolling hills help rest my legs on the downhills. It was a lot of fun for the last few hundred yards with all the people cheering you on.
What would you do differently?:

I feel like I could have gone harder, but didn't want to for this particular race as training for Wisconsin. So I'm happy with this ride.
Transition 2
  • 01m 47s

Put some socks on, grabbed some nutrition and headed out.
  • 1h 47m 38s
  • 13.1 miles
  • 08m 13s  min/mile

I felt pretty good starting the run, and had a goal of 1:35. The first two miles I felt great and ran the aid stations. The next two miles I slowed down a little, but was still under my goal pace. Miles 5-6 got pretty rough, and by mile 8 I was done. I ran out of salt tabs. By mile 10 my legs felt like they were wanting to cramp. I implemented a run/walk technique where I'd walk for :30 and then try to run for 3-4 minutes. I had to walk more and more near the end. Part of the reason was I knew since I was out of salt tabs, the harder I ran the more damage I would do to myself, and it just wasn't worth it. I made my way to the end with a my last few miles being in the 9:00's and one in the 10:00's. Got to the end and was disappointed I didn't have a better run, and that I fell apart so much.
What would you do differently?:

Take more salt tabs with me, and ease back on the first few miles.
Post race
What limited your ability to perform faster:

A few things hurt me I believe. First was running out of salt tabs on the run. This race further solidified that in tougher conditions, I need a lot of salt tabs on the run. Second being that I didn't peak for this race as much as I have done in past HIM (a really hard weekend of working out the week before) and I think that might have made my legs give out more on the run.

Even with how bad my run was, I still did a 5:05, which is solid for me, albeit slower than I wanted.

Event comments:

The swim course is nice and the bike ride was really enjoyable. A lot of nice scenery with some little hills thrown in. The run course was very boring out on the highway, and some more aid stations would have helped. A two loop out and back would have been better I think. But it was well put on and well staffed. Some great volunteers and good crowd support.

Last updated: 2015-04-23 12:00 AM
00:33:31 | 2112 yards | 01m 35s / 100yards
Age Group: 8/43
Overall: 45/477
Performance: Good
Course: One loop Triangle
Start type: Run Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 02:16
Performance: Bad
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:39:51 | 56 miles | 21.02 mile/hr
Age Group: 20/43
Overall: 111/477
Performance: Good
Wind: Little
Course: One loop
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 01:47
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
01:47:38 | 13.1 miles | 08m 13s  min/mile
Age Group: 13/43
Overall: 89/477
Performance: Below average
Course: One loop and out back.
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? No
Post race activities: Average
Race evaluation [1-5] 4

2015-07-27 5:02 PM

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Sioux Falls, SD
Subject: TOUGHMAN Minnesota Half
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