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Duke Liver Center Half - Triathlon1/2 Ironman


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Raleigh, North Carolina
United States
North Carolina Triathlon Series
78F / 26C
Sunny
Total Time = 6h 08m 20s
Overall Rank = 198/286
Age Group = 40-44
Age Group Rank = 34/43
Pre-race routine:

Up at 4 am. Couple cups of coffee and a nutri-grain bar. Shower and 15 minute drive to the lake.
Event warmup:

Set up transition. Met up with training partner Ken for a quick warmup run. Saw Dick (spot) and Keith (kpinto) as we were getting ready for the swim.
Swim
  • 39m 34s
  • 2112 yards
  • 01m 52s / 100 yards
Comments:

First 400 yards of this swim were some what calm. Got into a good rhythm early with the plan being just to finish. The middle part of this swim was rough. The lake was exposed to the wind in this section so the waves were much larger. Fought through this part pretty well. Was not worried about time so concentrated on being efficient. Made a decent turn around the buoy. Overshot it a little but no big deal. Started back and rode the waves as much as possible. Noticed that the waves were pushing everybody to shore instead of the dock area. Had to consistently correct to the left. Last 400 yards smoothed out considerable so started to think about transition. Beat push goal by 5 minutes!!!
What would you do differently?:

Nothing, swim went just as planned. Glad to be able to wear a wetsuit otherwise it would of been uglier than it was.
Transition 1
  • 02m 14s
Comments:

Plan was to walk the whole way from swim exit to transition. Did this without a problem. Funny thing is nobody passed me so others had to be doing it as well.
What would you do differently?:

With a little more experience at this distance may try to run from swim exit to transition and have shoes already on bike. No point in that for this race.
Bike
  • 3h 02m 35s
  • 56 miles
  • 18.40 mile/hr
Comments:

Left transition and got clipped in pretty easily. About mile 5 my feet were completely frozen. Never felt my toes till the run. Saw Bill (fgump) at Olive Baptist Church (mile 8?). Appreciate the shout out. Headwind/crosswind was tough on this ride. Was difficult to judge effort level since the wind was really working against you. Made it up the two hills of consequence on the first part of the ride without a problem. Heart rate was consistently in the high 130's to low 140's so that part was pretty good. Saw Ed (ellasdad) at about mile 30. Got to the big hill on Hwy 42. I hate that hill!!!! Got to the top and there he was again. Bill (fgump) was the man!! After this hill I knew the rest of this ride was in the bag. Got to the last 10 miles and as expected started to catch and pass people. Several people were getting off their bikes to solve cramping issues. Was consistent but not hard over the last 10 miles. Coming up Pea Ridge road was a strong head wind. Could of done without that but made it through ok. If a 56 mile bike ride could be uneventful this was it. No mechanicals, no rain, nice and cool. Missed push goal by 2 minutes.
What would you do differently?:

Nothing. Need to work on bike fitness in general so that it does not take away from my run.
Transition 2
  • 02m 15s
Comments:

Slow and easy transition. Changed socks before putting on running shoes.
What would you do differently?:

With experience at this distance transitions will get faster
Run
  • 2h 21m 44s
  • 13.1 miles
  • 10m 49s  min/mile
Comments:

First lap went real well. Pace was what I expected 1:02 for 6.5 miles. Made it up the big hill for the second time without walking. woohoo!!! At about mile 8 I got the hiccups. Have you ever tried to run with the hiccups? :) it hurts. lol Needless to say this was the start of a problem. Stomach started to cramp. Ended up walking the aid station at mile 9. Only thing I knew at this point is that there was no way I was quiting. Nothing I did got rid of the hiccups. Dick (spot) came by at about 9.5 and picked me up for the next couple of miles. Had to stop and walk about 11.5 and wished him luck. Finally made it to the top of the last big hill. Somebody had removed the 12 mile marker. Really wanted to see that one!!! Ran down the last big hill. Started picking up spectators with some much needed encouragement. Shuffled to the finish.
What would you do differently?:

Need to figure out the nutrition on the bike to make this run go smoother. No doubt in my mind that this was the problem.
Post race
Warm down:

Got some water and potato chips. For whatever reason, nothing else tasted good.

What limited your ability to perform faster:

Lack of experience. I will do much better next time

Event comments:

Had a lot of fun doing this race. Learned a lot of things to apply to the next HIM. There is no substitute for experience and I got my on this race!!!! Will definitely do this race again. And better next time.




Last updated: 2007-07-21 12:00 AM
Swimming
00:39:34 | 2112 yards | 01m 52s / 100yards
Age Group: 21/43
Overall: 132/286
Performance: Good
Suit:
Course: Out and back in the deep part of the channel. Lake water level was very low.
Start type: Wade Plus: Waves
Water temp: 78F / 26C Current: High
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Good
Rounding: Average
T1
Time: 02:14
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:02:35 | 56 miles | 18.40 mile/hr
Age Group: 30/43
Overall: 182/286
Performance: Good
Wind: Strong with gusts
Course:
Road: Smooth Dry Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
Running
02:21:44 | 13.1 miles | 10m 49s  min/mile
Age Group: 34/43
Overall: 210/286
Performance: Below average
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
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: Average
Race evaluation [1-5] 3

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2007-09-17 4:10 PM

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Veteran
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Subject: Duke Liver Center Half


2007-09-17 6:22 PM
in reply to: #968254

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Extreme Veteran
348
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Cary, NC
Subject: RE: Duke Liver Center Half
Congratulations!  You are truly inspirational.  Wasn't just 6 weeks ago that you weren't doing a half until 2008?
2007-09-17 7:31 PM
in reply to: #968254

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Veteran
290
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Kinston, NC
Subject: RE: Duke Liver Center Half
Wade, that is a great first 1/2 on a really tough course.  I never understood why this race is not rated harder than White Lake.  You did great.  Looking forward to seeing you in the spring and racing with you again.
2007-09-17 8:20 PM
in reply to: #968254

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Veteran
242
10010025
Subject: RE: Duke Liver Center Half
Great job Wade. See you at White Lake!
2007-09-17 8:32 PM
in reply to: #968562

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Veteran
152
1002525
North Carolina
Subject: RE: Duke Liver Center Half
GREAT JOB WADE!!! That race report is really an inspiration to me...
2007-09-18 7:45 AM
in reply to: #968254

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Master
1240
100010010025
Knightdale/Raleigh
Subject: RE: Duke Liver Center Half

Congratulations! Its great to meet new challenges.

I noticed that your run is faster than what I expect to do on just a half mary by itself!



2007-09-18 7:57 AM
in reply to: #968254

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Expert
957
5001001001001002525
Charlotte, NC
Subject: RE: Duke Liver Center Half
Wow Wade---it sounded like Jeff said if you could do, then he could do it   Seriously, great race.  We're all jealous.  We'll be hitting White Lake next year though.
2007-09-18 12:51 PM
in reply to: #968254

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Member
36
25
Raleigh, NC
Subject: RE: Duke Liver Center Half
Congratulations Wade. You are more of a fish than you thought. It sounds like it is one hell of a course and I wish I could of been there to cheer you on. Great job! Now you can rest up and enjoy some time off.
Are you doing the City of Oaks half or full? Or either?
2007-09-18 3:19 PM
in reply to: #968254

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Veteran
307
100100100
Charlotte
Subject: RE: Duke Liver Center Half
Great race Wade. It's truly amazing that you decided to tackle this race less than two months ago. You're a natural! Congratulations!
2007-09-21 8:37 AM
in reply to: #968254

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Master
1254
10001001002525
Chesapeake, VA
Subject: RE: Duke Liver Center Half
Congrats on a great race and just missing your bike goal by 2 minutes.  And yes, nutrition is KEY!!!
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