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South Carolina Half - Triathlon1/2 Ironman

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Greenwood, South Carolina
United States
70F / 21C
Total Time = 5h 41m 42s
Overall Rank = 161/316
Age Group = 45-100
Age Group Rank = 0/
Pre-race routine:

Woke up around 4 am. Got up around 5 am. Ate some oatmeal.
Event warmup:

  • 39m 39s
  • 2112 yards
  • 01m 53s / 100 yards

I vowed to take it easy for the swim, and I did just that.
What would you do differently?:

Without a wetsuit it was a little slow. I would probably wear one next time.
Transition 1
  • 03m 1s

I took the transition pretty easy. I stopped to put on socks for the longer distance, and ate a gel.
What would you do differently?:

I doubt anything, except maybe hurry more. I would like to get better and getting on/off my bike. Something to practice over the off-season.
  • 2h 50m 59s
  • 56 miles
  • 19.65 mile/hr

My plan on the bike was to take it easy, and it worked. I was initially aiming for an average in the 18.5-19.0 mph range, but my heart rate stayed in the 140s for most of the race so I just went with it. I learned the hard way at Gulf Coast to be sure and hydrate well, so that seemed to work out.
What would you do differently?:

Transition 2
  • 02m 1s

I should really work on the transitions in the off-season. While it doesn't matter so much on a longer race, I suck at them.
What would you do differently?:

Learn to transition on/off the bike better.
  • 2h 06m 4s
  • 13.1 miles
  • 09m 37s  min/mile

The run is easily my weakest part. I did run/walk intervals of 5/1, and that felt pretty good. I was pretty strong at the start and could have run more, but I'm glad I stuck with the walk breaks because by mile 6 my right (bad) knee started acting up and I was limping a bit. I was hoping to break 10 min/mile average though and that worked out.
What would you do differently?:

I might try and push up to 6/1 or 7/1 walk breaks. I need to do some more long bricks also. I didn't do any in prepping for this race.
Post race
Warm down:

Cool down under the water tent and then eat.

What limited your ability to perform faster:

Not training enough in the final month, specifically longer bricks.

Event comments:

I like this race a lot. The weather was nice, and there were plenty of aid stations and course support. If I ever do another Half IM I would consider doing this one again.

Last updated: 2007-06-07 12:00 AM
00:39:39 | 2112 yards | 01m 53s / 100yards
Age Group: 0/
Overall: 150/316
Performance: Below average
Suit: None
Course: Triangular (sort of) shaped.
Start type: Deep Water Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Below average Remainder: Below average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Average
Rounding: Average
Time: 03:01
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: No
Jump on bike: No
Getting up to speed: Below average
02:50:59 | 56 miles | 19.65 mile/hr
Age Group: 0/
Overall: 125/316
Performance: Average
Wind: Some with gusts
Course: A clockwise course through SC. It was a little hilly, but nothing too bad. The wind was a bit "gusty" at times, but again nothing extreme. Parts of the road were pretty awfule to ride on, but most of it was fine.
Road: Rough Dry Cadence: 83
Turns: Average Cornering: Average
Gear changes: Average Hills: Average
Race pace: Comfortable Drinks: Just right
Time: 02:01
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Below average
Racking bike Average
Shoe and helmet removal Average
02:06:04 | 13.1 miles | 09m 37s  min/mile
Age Group: 0/
Overall: 186/316
Performance: Average
Course: Double out and back course.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4

2007-10-01 3:07 PM

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Lilburn, GA
Subject: South Carolina Half

2007-10-01 3:26 PM
in reply to: #986042

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Subject: RE: South Carolina Half
Great job Jon! I knew passed me on the bike somewhere. Keep up the good work.
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