Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman

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Galveston, Texas
United States
World Triathlon Corporation
75F / 24C
Total Time = 7h 02m 47s
Overall Rank = /
Age Group = 30 - 34
Age Group Rank = 0/
Pre-race routine:

I wanted to have plenty of time to setup my transition area so I set my alarm for 3:30am race day. I woke up just before 3:30 anxious and excited to get to the race site. I had my usual pre-race breakfast of 1/2 cup oatmeal made with 1/2 water and 1/2 milk with 1 tbsp of peanut butter and 16 ounce glass of water. I was at the race site by 4:45am and waiting in line for body marking.
Event warmup:

The time flew by and quickly after setting up my transition I was ready for the walk over to the swim. It's about a 3/4 mile walk from transition to the swim start which I was thankful because it gave me an opportunity to get my legs warmed up a bit so I could do some stretching. At 6:45am I put my wetsuit on kissed my wife and waited in line for my swim wave. My nerves were through the roof!
  • 46m 59s
  • 2112 yards
  • 02m 13s / 100 yards

I was very concerned about the water temp since the last time I swam in cold water I had a difficult time catching my breath. I was also concerned about leaving the water dizzy and so I used ear plugs for the first time ever which proved to work very well for me. As soon as the wave in front of us started then I jumped off the pier into the water so I could have as much of the 5 minutes to get used to the temp. The water did take my breath away at first but after putting my face in the water and blowing bubbles for almost 3 minutes my breathing calmed down and I was ready to go. At 7:15am the cannon sounded and I was on my journey for first HIM. It only took me about 200 yards to calm down and really get my rhythm swimming. I felt great and had no problems sighting and seeing the bouys. After the first 600 yards we made a left turn and I began to get separated from the pack. After a few minutes I realized I was swimming all by myself. After sighting a few times I realized I was about 150 yards outside of the pack. It took me a few minutes to get back to the pack. The last 200 yards of the swim were the most difficult to me because the faster swimmers from the later waves were beginning to catch us and there were lots of swimmers on top of me, under me, and butting heads. I managed to get out of the water in a record swim time for me. I was very surprised that I was not tired or dizzy from the ocean swim. The ear plugs and wetsuit were great!
What would you do differently?:

I swam at a moderate effort and could have gone much harder. I didn't want to be too exhausted and didn't' know how I would feel after an open water swim. This was my first open water swim since last November.
Transition 1
  • 05m 59s

As soon as I got out of the water I started removing my wetsuit. I had no problems getting my wetsuit off with my Garmin on my writs. I ran up to the wetsuit stripping station and layed down and let 2 volunteers pull my wetsuit off. Headed over to my bike and took my time getting ready for the bike.
What would you do differently?:

I could have gone faster but being my first HIM I wanted to take my time and make sure I had everything needed for the bike.
  • 3h 22m 51s
  • 56 miles
  • 16.56 mile/hr

My first 28 miles went very well. My goal pace was 17 avg and I was maintaining about 18 mph avg without too much effort. I could have gone much harder here. After the turn I was very shocked to have a headwind. I did my best to maintain at least a 17 mph avg however I could start to feel it take a toll on my legs so I decided to just ease up and relax on the last 15 miles and get ready for the run. The aid stations were great and volunteer were wonderful calling out all the liquid and nutrition they had available. My plan for nutrition and hydration was to take 5 gels spread out over the 3 hour ride which I did. My other plan was to take at least 20 ounces of water per hour but I ended up only taking in 20 ounces the entire bike ride. I really need to work on taking in more hydration.
What would you do differently?:

Mistake #1

I failed to drink enough water. Take in at least 20 ounces of water per hour. I could have ridden harder however I was worried about my legs holding up on the run.
Transition 2
  • 03m 49s

Again I took plenty of time here in T2. Today was about enjoying the experience and not trying for a specific time so I took my time putting my bike up and getting ready for the run. I even chatted with one of my friends for a few seconds before heading out for the run.

What would you do differently?:

Mistake #2

I did not re-apply sunscreen in T2 as I had planned. Not only did I not re-apply but I ran right past the sunscreen station in T2. Result = very bad sunburn
  • 2h 43m 9s
  • 13.1 miles
  • 12m 27s  min/mile

Since January I've had very bad IT band issues limiting me to no running for 8 weeks and then short distances of 1-2 miles 3-4 weeks from this race. Because of this my plan was to take it very easy and run at about a 11:30 pace and walk every aid station to make sure I was getting plenty of liquid and didn't have any IT Band issues. I stuck to this plan for the first 8 miles and felt pretty strong. At mile 8 I began to get way over heated and I could also really feel my lack of run training take effect. At this point I knew I would finish even if I had to walk the last 4 miles so I decided to walk/jog the remaining 4 miles of the course. These last 4 miles were the toughest thing I've ever done and I had to do a serious gut check to get through them. I knew that I had family and friends tracking me online and that really helped me get through it. Before I knew it I was at the end and somehow squeezed one last burst of energy sprinted the last 200 yards to the finish. It was amazing crossing the finish line and then turning to see my wife smiling at me. What an amazing experience!
Post race
What limited your ability to perform faster:

Lack of training due to IT Band issues

Event comments:

This was my first 1/2 Iron distance race and first race ever to attend that was an Ironman. I was thoroughly impressed with the organization, the activities, the exhibit, and the volunteers. I thoroughly enjoyed every minute and will make this an annual race.

Profile Album

Last updated: 2012-12-23 12:00 AM
00:46:59 | 2112 yards | 02m 13s / 100yards
Age Group: 0/
Overall: 0/
Suit: Full Wetsuit
Course: The swim is in the bay so very calm waters. The swim start is aprox 3/4 mile from the swim exit and has great spectator viewing area.
Start type: Deep Water Plus:
Water temp: 66F / 19C Current: Low
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 05:59
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:22:51 | 56 miles | 16.56 mile/hr
Age Group: 0/
Overall: 0/
Wind: Headwind
Course: Very flat out and back course with great scenery along the gulf. Very windy day with lots of headwinds the last 20 miles.
Road: Smooth  Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks: Not enough
Time: 03:49
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:43:09 | 13.1 miles | 12m 27s  min/mile
Age Group: 0/
Overall: 0/
Course: Very flat 3 loops through Moody Gardens. This was a very spectator friendly run course. Depending on where you stand you can see your athlete from 3-6 times on the run course. The volunteers again were wonderful and there were 15 aid stations on this 13 mile course.
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? Yes
Post race activities: Good
Race evaluation [1-5] 5