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Duke Liver Center Half - Triathlon1/2 Ironman

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Raleigh, North Carolina
United States
North Carolina Triathlon Series
~70F / 0C
Total Time = 6h 53m 52s
Overall Rank = 247/284
Age Group = Male 35-39
Age Group Rank = 59/64
Pre-race routine:

Up early to load the car and drive down to Lake Jordan, about 40 minutes away. I had a cup of coffee and two banannas. I should have eaten more. Arrived at the race fairly early, got a good parking spot, dumped my stuff in transition, got bodymarked and picked up my chip. Met up with several friends and chatted for a while. Set up transition in about 5 minutes, stuck my hand in the water - nice and warm - and generally hung out, soaking in all the nervous energy around the transtion area. This always gets me psyched up.
Event warmup:

No real warm up. I peed a couple of times. I guess treading water for a couple of minutes before my swim start counts.
  • 47m 52s
  • 2112 yards
  • 02m 16s / 100 yards

I really enjoyed this swim. I cruised through the entire thing and never had an uncomfortable spot. Navigation was good, so I didn't swim too far out of my way. I climbed out of the water with a big smile on my face and feeling good.
What would you do differently?:

Just more swimming training.
Transition 1
  • 04m 9s

Not too far to run after the water exit to get to transition. I was a little slow getting my socks on, but everything else went very smoothly. My transitions are not rushed, so I have a pretty good routine down pat.
What would you do differently?:

I could try to go faster, but I was not concerned with that at all for this race.
  • 3h 10m 56s
  • 56 miles
  • 17.60 mile/hr

Great ride for me! I pushed for most of the ride, but never all out. 3rd time on this bike course, so I was very comfortable with it. I climbed the hills well and cruised pretty well. Nutrition was where I came up short. I planned to eat 4 power bars, one at the start, and another every 45 minutes. I started having some gas issues about half way through the ride and felt very bloated and full. I managed to get the 3rd powerbar down, but never was able to eat the 4th. I paid for this with an empty fuel tank on the run. Drinking was good, and I actually didn't need to stop to pee the entire ride! ;-)
What would you do differently?:

Try to find a way to take in all the calories I needed.
Transition 2
  • 02m 56s

Nice, quick transition without being rushed. I stopped to pee in some bushes just after leaving the transtion area, since the port a pots were not convenient.
What would you do differently?:

No worries.
  • 2h 48m
  • 13.1 miles
  • 12m 49s  min/mile

My legs felt great starting out of transition. The muscular endurance is definately improving. I started running up the first hill, and it just kept going. I didn't. I was out of gas from not eating enough. I settled into a pace of walking roughly half of the uphills and running the rest. I hit almost every aid station and had a Hammer Gel and plenty of fluids. The gels did help, but never enough to replace my shortage of energy. Physically, I felt great for the entire run. No aches, pains, strains, sprains, etc. Just out of gas. I did end up with a good blister on my right little toe, but it didn't bother me during the race. I finished with a big smile on my face and a steady pace.
What would you do differently?:

Better nutrition and more time running on the hills.
Post race
Warm down:

Some snack food and lots of drinks. Packed up pretty quickly and headed home to my loving family.

What limited your ability to perform faster:

My nutrition limited me the most. My hill runing could be better, and more training there will also help, but I think my run performance would have been much better if I had eaten properly. An easier pace on the bike may have made the run better, also. This is a difficult course, with lots of hills on the bike and run. Stregnth wise, I really felt good. I think I was in great shape to rock on a flat course like White Lake. I used too much energy on the bike hills, didn't replace enough of it, and didn't have enough energy left for uphill running.

Event comments:

I am thrilled with this race! I'm thrilled that I completed a half ironman distance on a very hard course and felt as good as I did at the end. Energy issues can be dealt with. I had a ton of fun! I look forward to the challenge of this course next year! :-)

Last updated: 2006-08-23 12:00 AM
00:47:52 | 2112 yards | 02m 16s / 100yards
Age Group: 45/64
Overall: 222/284
Performance: Good
Suit: None
Course: Long rectangle.
Start type: Deep Water Plus: Waves
Water temp: 80F / 27C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 04:09
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: Yes
Getting up to speed:
03:10:56 | 56 miles | 17.60 mile/hr
Age Group: 53/64
Overall: 246/284
Performance: Good
Wind: Little
Course: Lots of nice hills with a couple of big ones. Not mountains, but this ain't no White Lake! :-) Surface was very good in places, with a couple of rough patches, and a couple of "pot-canyons" to avoid.
Road: Potholes Dry Cadence: 77
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:48:00 | 13.1 miles | 12m 49s  min/mile
Age Group: 60/64
Overall: 247/284
Performance: Below average
Course: Hills, hills, hills. The only flat part on the entire course was the short length of road at the start/finish. Packed gravel and grassy surface.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 5

2006-09-27 10:04 AM

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Extreme Veteran
Chapel Hill, North Carolina
Subject: Duke Liver Center Half

2006-09-27 11:47 AM
in reply to: #553108

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San Diego
Subject: RE: Duke Liver Center Half
Congrats! Looks like you had a good time and a great race
2006-09-27 12:02 PM
in reply to: #553108

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Subject: RE: Duke Liver Center Half

One of my training partners did the Duke HIM.  He said it was a great day for racing, but the bike course was a little less than scenic.

Nice job.  Good luck on your next attempt at the distance.

2006-09-30 3:54 PM
in reply to: #553108

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Kinston, NC
Subject: RE: Duke Liver Center Half
you did a great job on that course. As I told you that day, you did better than I did the previous year at my first 1/2. It's a great first 1/2. you now know what they can be like. Look forward to seeing you at white lake in May.
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