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Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
Total Time = 5h 50m 41s
Overall Rank = /
Age Group = M40-44
Age Group Rank = 0/
Pre-race routine:

This was a strange race for me. Just a few weeks ago I was either going to not start, finish the bike and turn in my chip, or walk the half mary due to a groin injury that knocked me out of running for 6-7 weeks. It was only 1-2 weeks before the race I decided to do it and only one week before I started to think about and prepare for it. Mentally I wasn't ready as I forgot a bunch of little things.

I did this race last year as a way to keep my IM CDA training on track and signed up again with the same goal in mind - keep it a training day, follow the IM training plan, don't taper too much before, and watch the recovery after.

On with the race. Drove down to Oceanside Friday morning. Drive started out as to be expected (you really need to love Los Angeles traffic) but started to pick up after a little over an hour. Tried to check in before going to registration - no rooms ready. Went to eat lunch and then registered. Still no rooms ready - oh wait we do have this one room over here ready. Geez, was it ready a few hours ago too? Checked in and took the little ones to the pool for my customary wipe myself out the day before the race activities. Wound up going for dinner an hour or so later than planned but had some good pasta and all was well.

When I got ready for bed I realized I didn't bring any Ensure cans with. I usually have one right before bed and one when I wake up in the middle of the night for my bathroom break. I do that to top off the energy stores (I think they are around 40g carbs each). Oh well, nutrition is over-rated :(

Woke up at 3:30 and had my usual Ultramet with 16 0z water, 16 oz Pineapple-bannane-oranje juice, and one bannana. Throw in a cup of coffee and head for the bathroom. Coffee did the trick and I was ready to go. Did some light stretching to loosen up the groin and headed to the parking lot for a ride with WaterDog66.

Arrived at transition and found out they did not label the racks with numbers so it was first come first served meaning I got the spot at the end :). I looked around and it seemed like everyone was in elite athlete shape. Usually I see a lot fo really fit people at M-Dot events but this race seemed to have a much larger number of studs. Again, oh well, I wasn't going to win anyway.

Off to the water...
  • 37m 19s
  • 2112 yards
  • 01m 46s / 100 yards

I didn't look at the swim course on a map beforehand, I didn't look at the layout before getting in the water, and I really only saw one buoy while in the water. I never knew where I was going! I tried to find the buoys but just couldn't see them so I followed the crowd and hoped. I swam a little tentatively not wanting to go charging off course. I saw the pier and headed for home at the end. Oops that pier wasn't the swim finish, that was 3 piers later. Again Oops.
What would you do differently?:

What a moron. Have some idea where you are going beforehand.
Transition 1
  • 03m 49s

I was slow in transition and I couldn't get my wetsuit off very well. This was part of not thinking about the race ahead of time. I forgot what I was supposed to do!
What would you do differently?:

Have a clue.
  • 2h 47m 19s
  • 56 miles
  • 20.08 mile/hr

Got on the bike, rode about a mile and realized I didn't have my number on. Oh crap! What do I do? I found and official and told him I didn't have my number "What should I do?" He told me to just keep going and that one of the moto officials would probably give me a penalty. I kept going but was worried about the penalty for a little bit until I realized it would just be a penalty not a time penalty like drafting. I settled in and rode. I was in the first age group wave and was at the pointy end of the race for a bit. I was behind the scary fast guys but in front of the average guys and it seemed like a training ride. After almost 2 hours more scary fast people blew by from the later waves (damn those young'uns). A few Kona Express packs blew by as well but for the most part there was very little drafting.

I saw Tim (WaterDog66) at the beginning of Camp Pendleton and talked some BS to him. We leap frogged a few times and after teh no passing downhill I told him the hard part of the bike was over. Well, I really thought it was but then we turned a corner and there was the real last hill. Oops. The bad kharma police got me as I dropped my chain going up the hill and couldn't get it back on while riding. I had to stop, get off, pull the chain up, turn the cranks, and get back on. Grrrrrr. I think 30 people passed me in that short time. Got over the hill and headed for home with a slight headwind the last 10 or so miles.

The back end of transition to my rack seemed like miles. I need to take my feet out of my shoes and run barefooted in the future.
What would you do differently?:

I really haven't trained in the hills yet this year, that would have helped some. Of course race wheels would be nice......
Transition 2
  • 02m 54s

I remembered my number on the way out to the run. Did I say I was a moron yet? It felt like I had a pebble in my foot but nothing was there.
  • 2h 19m 20s
  • 13.1 miles
  • 10m 38s  min/mile

This was going to either be ok or really bad. I went 6 weeks with basically no running, definitely no long runs. Really only started to run with little to no pain for 10 days before. I was still close to the pointy end of the race and people where screaming pass me to start the run. I just told myself I'll be ahppy to finish, run like the snail you are and don't worry about everyone else. I concentrated on not listening to that pesky voice that wants you to stop.

The lead men where passing me out for their second lap and the lead women were coming in finsihing their first lap. I was very happy to see Kate Major winning the pro women race. I saw her 4 times on the run and she looked great and happy. I had a lot of time to marvel at the incredible displays of athleticism going by as I trudged along.

I kept the inner voice at bay until just after the 8th mile when I gave in for a short walk. A flood of lactate hit my legs - whoa! Ok, the slow run/walk thing to the finish. I took comfort in that my long run was 8 miles so I lived up to my training meaning when I get my run training back on track I'll be ok.
Post race
What limited your ability to perform faster:


Event comments:

Another great M-Dot race. Lots of awesome volunteers, great location, well run. I'm not happy I had to walk on the run but I did what I could with what was handed to me. I should have done better but this turned out to be a HIM PB by almost 11 minutes. First time I broke 6 hours.

I just need to get my run training back and my goals for IM CDA are truly within reach.

Last updated: 2007-04-02 12:00 AM
00:37:19 | 2112 yards | 01m 46s / 100yards
Age Group: 0/
Overall: 0/
Performance: Below average
Suit: Full
Course: I still have no idea.
Start type: Wade Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Drafting:
Waves: Navigation:
Time: 03:49
Performance: Below average
Cap removal: Bad Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike:
Jump on bike:
Getting up to speed:
02:47:19 | 56 miles | 20.08 mile/hr
Age Group: 0/
Overall: 0/
Performance: Average
Wind: Little
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 02:54
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:19:20 | 13.1 miles | 10m 38s  min/mile
Age Group: 0/
Overall: 0/
Performance: Below average
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Ok
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4

2007-04-02 11:06 AM

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Newbury Park, CA
Subject: Ford Ironman 70.3 California

2007-04-02 11:22 AM
in reply to: #745491

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Los Angeles, CA
Subject: RE: Ford Ironman 70.3 California
Man, what a great biker. I can't believe you can average that high with all those hills. You must have been doing like 25mph on the flats. Geez!!!

Anyways, great race and congrats!!!
2007-04-02 11:36 AM
in reply to: #745491

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Sherman Oaks, CA
Subject: RE: Ford Ironman 70.3 California
Great stuff!!!

I had the same problem with the buoys. I thought we were done at one point. Oops. Had another 10 minutes of swimming.

Fast bike!
2007-04-02 11:45 AM
in reply to: #745491

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Subject: RE: Ford Ironman 70.3 California

Paul , awesome race, CONGRATS for going under 6!!!!  You rocked the bike

LOL, I also forgot the number on the bike and stopped at the end of the chute, pleading my case, the volunteer there said my bike was marked, I was OK to go.  I got nervous when the marshall passed but no penalty I guess. 

It's getting really weird, almost every report I've read said that mile 8 is where the wheels started falling off......

2007-04-02 1:51 PM
in reply to: #745491

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Carlsbad, California
Subject: RE: Ford Ironman 70.3 California
Great job out there and congratulations on your 11 minute PB

It was great to see you out on the bike course. When you said, the "Hard Part is Over", I thought you were referring to the big hill. I had ridden the course before and knew what was up ahead and so was mostly prepared.

You really cranked on the bike and although you don't think so, did really well on the run too. (You looked strong out there when I saw you) I bet you discovered or rediscovered the wonderful healing qualities of warm flat cola

I am definitely with you on the excellent race support.

Oh, and thanks for sharing your experiences from previous races with all of us. I think you were the only one of the group who was not doing a HIM for the 1st time

Rest and Recover Well and maybe see you in Oceanside Next Year.
2007-04-02 2:35 PM
in reply to: #745491

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Extreme Veteran
Jacksonville, FL
Subject: RE: Ford Ironman 70.3 California
Good job & way to gut it out on the run. That's a really good bike split you put up...

2007-04-02 2:49 PM
in reply to: #745491

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Subject: RE: Ford Ironman 70.3 California
Given the injury and how much you had to back off on your running, that's an incredible race!!!
2007-04-02 4:05 PM
in reply to: #745491

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Bellingham, Washington
Subject: RE: Ford Ironman 70.3 California

Great RR.  Moron?,  forgetful maybe...  Hey it was the first race of the year...A Refresher.

You did awesome on the bike and even with the walk/run for the last 4-5 miles, time wasn't that bad.

And a PR. 

2007-04-02 11:47 PM
in reply to: #745491

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Subject: RE: Ford Ironman 70.3 California
Great job in finishing out the race. Racing while recoveirng from an injury is not fun but you pulled it out. Great job on the bike split and not letting the mental error bring you down.
2007-04-03 7:54 AM
in reply to: #745491

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Chesapeake, VA
Subject: RE: Ford Ironman 70.3 California

Congrats on the PB Paul!  Your bike and swim were super fast!  I am only hoping to get a glimpse of you at some point at CdA.  I don't think I can hang with that kind of speed. 

2007-04-04 1:30 PM
in reply to: #745491

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Nashville, TN
Gold member
Subject: RE: Ford Ironman 70.3 California
Great race Paul!  Tremendous time given your injuries over the past month+  Congrats on the strong showing!

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