Ford Ironman 70.3 California - Triathlon1/2 Ironman

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Oceanside, California
United States
Ironman North America
67F / 19C
Total Time = 6h 27m 40s
Overall Rank = 1486/1950
Age Group = 30-34
Age Group Rank = 225/274
Pre-race routine:

Signed up October 31st, 2006 (Haloween) emotions - excitement , fear, anxious, excitement, elation, relief ( and not in the bathroom), did I say EXCITEMENT! Started using the BT training log for the first time.

I slept well last night. I zonked about 8:45 and woke one time at midnight to pee. Then woke again before 3 am. I just laid there for a while and tried to rest. Forget that, got up and went to get ready. Normal routine, bathroom duties, Pop tarts and Pickle juice. It was still too early to leave, so I read in the bathroom and did yesterdays log. It was the only room I could lite up without waking the family. I left at 4:30 and rode to the transition. I was one of the first. It was a bit cold, but I was smart and brought sweats to wander in while setting up and waiting. Met some good guys around the rack. To loosen up a bit, I plugged the iPod and listened to some tunes and went for the bathroom, peed again. I also finally caught up with Tom, MSIronman. He was a wave behind me. We chatted a bit and then off to get the suit on. Tossed on the $1 sandals and old socks, now part of IM history. We waited in line for our wave to go. I wanted to jump in and go right away. My wife and Will were there to see the start and lil Dude gave me the thumbs up!
Event warmup:

Swam to the Starting Line!
  • 39m 37s
  • 2112 yards
  • 01m 53s / 100 yards

At 7:00 we entered the water for the swim start - I debated for 2 days where to start - front or back. I went with initial gut feeling - front outside and planned to swim just outside everyone the whole way. BOOM!! Off we went, I started the stop watch to time myself. I felt pretty good. I thought I was coasting most of the time and not really pushing myself. But at times I was by myself, or so it felt. So I would push it and give a hard effort for a 100 here and there. A few times I was off course a bit, but I did hit the turn buoys fairly close. I sadly lost my swim cap about a third of the way in, good thing I had the neoprene cap to stay warm. I did stop and look for about 5 sec but did not see it, only oncoming people. Well, gotta keep moving. At one point there was a guy doing the breaststroke and staying even with me. That was a bit concerning, was I really that slow. It just poured it on a bit, and dropped him quickly. I hit the turnaround buoys and WHAM, the sun wiped out everything. Good thing I scoped it out 2x earlier in the week and new that I should swim into the sun. I also used the other swimmers to my sides as a guide. I only had a salty treat one time, not bad for eventually moving into the main stream of swimmers. But I continued to drift left and right, I think. At one point a wave runner told about 5 of us to move to the right, back on line. Then we turned back into the harbor and moved along the line of boats. In the end I went off course a little and at the finish area realized I needed a 90 degree turn to the finish. SUB 40 mins!!!! I hit my goal.

What would you do differently?:

See End Notes
Transition 1
  • 08m 35s

I stood up like a drunken sailor on the ramp. I seemed to waver to the right and there were helpers to keep us standing. Somehow I was cramping in the legs a bit during the swim, and I do not kick really at all. So it was hard to get land legs but I walked to the transition area and the long path around it to my bike. I got there and was STRIPPED. A guy came up and saw I was not land worthy, I guess, so he flipped off my suit! And it was go time for the bike, no real rush, I wanted to be ready to go and not leave anything behind. I gel’d and jogged the bike slowly to the mount line. I hopped on and was ready with one foot up, but the guy in front just did not go. So I had to put a foot down and pushed, only to catch the left shoe and unclick it - I have practiced mounting and then getting feet into shoes on the ride. Luckily another racer handed it to me and off I was again. Got my feet in and humped up the first hill.
What would you do differently?:

NOt go behind a guy having such a problem. and read end notes
  • 3h 06m 7s
  • 56 miles
  • 18.05 mile/hr

I hopped on and was ready with one foot up, but the guy in front just did not go. So I had to put a foot down and pushed, only to catch the left shoe and unclick it - I have practiced mounting and then getting feet into shoes on the ride. Luckily another racer handed it to me and off I was again. Got my feet in and humped up the first hill. Not bad, they moved the crappy metal construction and cleaned it up well. We entered Camp Pendleton and followed a few roads headed North along the ocean- GREAT SCENERY! Except the 50 yr old plus guy in speedo briefs, I actually slowed down to not have that as pace booty. I felt pretty good, I was not pushing it, just keeping a good pace and not letting it go. Then at about 10 miles - bladder acted up. I tried to Donkey it, but couldn’t, luckily for riders behind me. Then, I remembered the Pit stop after we hit San Onofre. I hit it just as someone left - after a full min of relief - I only lost 1:30. Off again. Felt lighter. I kept up the comfortable pace and hit mile 25 - average at over 18.5 mph. Then we turned into the mountains, taking a slow NO Pass Bike trail to Cristianitos Road.. It was a slow climb here and there for a few miles. Great untapped country of lil mountains and the Marine base was awesome to see. There were a few good climbs - the best was the first. You could see it off to the right - fairly steep with a traffic jam of bikers crawling up. Lots of bikers slipped past me going a bit faster, as most did in the first 25 miles. AND surprise to me, I passed most people going uphill. That was a weakness for me last year, I would ALWAYS be passed. This time I was the GOAT climbing the hills. The ride truly was a blast. After a few more steep lil climbers, down we went. At one point there was the 25 mph, No Pass area. I actually held the brakes for the whole half mile just to stay near 25 before the sharp curve. After 47 miles, guess what - HAD TO PEE. No stops at all the rest of the way and the last water stop was at 45 miles, go figure. So I kept going with an ever growing bladder. At about mile 53, I just hammered it home, I could not wait. I hit the final stretch in and had the shoes undone and feet out quite smoothly.

Transition 2
  • 07m 14s

I hit transition 2, hopped off the bike, slight jog to the rack - 1 - 2 - 3 - I had on the runners and gear from bike off - I quickly moved to the potties - and after a long drain, I was good to go, only worried about the run and bladder break. BTW- I don’t know if it is good that Luke Bell finished his interview as I was done peeing. I did congratulate him and he told me good luck. The road lays ahead.
  • 2h 26m 9s
  • 13.1 miles
  • 11m 10s  min/mile

I ran down the out chute and for about a mile. I checked the Garmin 10 min/mile pace and High HR. I knew I needed to watch it so I don’t explode. But that first mile set up the rest of the run. I did a lot of speed walking and powered through it hoping the HR would drop. Never really did. So I did not run as much as I could have. I checked often, but it never dropped. So I just told myself to run for the cameras, the crowds and a few other flats. It was great passing people on hills while walking and they were jogging. I am glad I practiced the fast pace walk. It was a great weapon for me. I could gallop with most of the crowd in the 9-10 m/m range, for short times of up to half a mile. Then I would power walk and kept the idea of staying at or under the 11:30 min/mile avg. With my nice start and with the relatively flat run, I did it. I think it was 11:15 / mile and a 2hr 30min run. I also have never done more than 10 miles before - so new PR and only PR at this distance.

The best moments were seeing Jeanne and Will on the run. Will had his sign for me. HE held it HIGH! And yelled “I love you daddy!!!” over and over and over with a “GO Faster!” I saw them twice at the same point in the first lap. The crowd also wondered about the funny orange thing I was carrying - it WAS the Carrot. Someone had to carry the Donkey Torch and I was the only donkey here. The best point, and unfortunately no one saw it. My wife was stuck in traffic and got there 30 mins after I finished and those on stepped away or lost the stream. The Finish Line crowd - LOVED IT. I ran the final quarter mile carrying the Carrot high and proud. It was my Olympic torch - EEEEEAAAAWWWW!!!!!!!! (I did have to switch hands a few times because of being a bit tired. Wait until I find the post finish line candid shot.)

What would you do differently?:

Nothing! I did fine for a double ACL repaired mule!
Post race
Warm down:

Overall a great day, I planned a sub 6h30m race as the ultimate and broke it. The swim was 39m37s . Miles flew to a 3:06:07 bike. And the now retired New Balances carried me to a 2:26:09 half mary. All in all - 6:27:40. To cap it off I walked back to the car and Jeanne, Will, and I rode home - again had to pee. I think that makes it about ten times today, shocking since most people sweat it out and don not have much left in the end to relieve. I showered and grabbed grub to go - this included a subconscious grab of the left over BURRITO, the ultimate in donkey food! Went back for awards and roll down. It was a LONG event, but really lots of fun watching everyone. There were Kona slots given out to the winners in each AG, and about 150 overall Clearwater 70.3 Championship slots. The tent kept emptying quickly with each roll down. Then they went through the IM races for slots, Canada first due to popularity. It filled all 50 slots. Then, Cour’de Lein, Lake Placid, Wisconsin, Florida. Oh yeah, I got one of the Wisconsin slots --eeaaww! The Turbo Donkey Nation has 5 registrants - jszat, pseudoyams, PeterAK, firstnet911, and ME. It was a successful day. I came here to get the spot and did. But, I did sit there and kept asking myself prior to it, WHY am I trying to do this? I M crazy. Then Wisconsin was called and that all flushed off of me. I WANT TO DO THIS. It is for me, and for Children’s Hospital. I M racing in September as a Turbo Donkey and for Tri-ing for Children’s Foundation.

But not yet over, I got home about 6:15 and the family went to Carlsbad for dinner. We ate at Joey’s - very good food and a very good Newcastle. We finally got home around 9pm. Will went down on the way home. I finally hit the sack about 10:15pm - WAY TO LATE. AND I did not catch any hoops games. What a long day 3 am to 10 pm. I was ready to crash, but felt pretty good, must be that great adrenaline.

Few lessons learned today for future long races - Body glide for the nice wetsuit hickey and the chaffing on the knee brace, better goggles to see into the sun, keep the drink every 10 min and gel every 30 rate (worked well today), stretch more (felt it later) , do not worry about transition time cause I M not going to win anyway, follow the pace pattern - save the first half of bike, pick up for hills, crank for last 20 mins except the last mile to get ready to run, run out the gate for a mile or less, then use speed walking weapon.

What limited your ability to perform faster:

I do not know - this was my first and I did well for what I planned on. No Complaints. Oh, If I had better knees I could have run faster, but we all have our limitations, we just KEEP MOVING FORWARD!!!!

Event comments:

I loved this RACE - and would definitely do it again!!!

Note: 46/66 for Clydes 39 and under , 68/117 overall

Profile Album

Last updated: 2006-11-08 12:00 AM
00:39:37 | 2112 yards | 01m 53s / 100yards
Age Group: 179/274
Overall: 1193/1950
Performance: Good
Suit: BlueSeventy Helix
Course: Out of Harbor - Traingle in Barrier - back into harbor and home!
Start type: Deep Water Plus: Waves
Water temp: 60F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Average
Waves: Navigation: Below average
Rounding: Good
Time: 08:35
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Below average
03:06:07 | 56 miles | 18.05 mile/hr
Age Group: 204/274
Overall: 1250/1950
Performance: Good
Wind: Some
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks:
Time: 07:14
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
02:26:09 | 13.1 miles | 11m 10s  min/mile
Age Group: 226/274
Overall: 1632/1950
Performance: Good
Course: Flat
Keeping cool Good Drinking Just right
Post race
Weight change: %none
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
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