Whirlpool Steelhead 70.3 Triathlon - DuathlonPowerman

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Benton Harbor, Michigan
United States
CAPRI Events
85F / 29C
Total Time = 5h 16m 43s
Overall Rank = 215/511
Age Group = 30-34
Age Group Rank = 53/111
Pre-race routine:

Woke up around 4am after sleeping fairly crappy. Ate 2 waffles while talking to everyone at the house. That was fun since I'm usually at home before a race. Dressed, packed up our stuff and left for the race site a bit before 5am. I was paranoid since I'd read traffic going into the parking area was bad and the GPS wasn't picking up the correct directions to the race site. We just drove over to near the start and followed the other tri-looking cars, found the parking area, loaded the buses and got to transition around 5:40 or so. Worked out fine. I was maybe the second person on my rack to arrive, which I like. Laid out all my stuff, checked it over at least 8 times, talked to some other NAMC people and headed down to the beach to drop off my extra stuff by the finish. Stood around, took some funny NAMC pictures and walked 1.2 down to the swim start with everyone.
Event warmup:

1.2 mile beach walk
  • 17m 49s
  • 2.1 miles
  • 08m 29s  min/mile

Well, I was extremely annoyed that this swim got turned into a run. As much as swimming bores me, I'd like to think that the 25 years as a swimmer helps me a bit. Most of us complained for a good 30 min that there was no swim...especially since the water looked A LOT less choppy than Gulf Coast this year. Well, you gotta just roll with the punches. Made it back to t-area to put on my shoes and headed about 1 mile down to the run start. It felt weird, but you could take it or leave it...I just took it. I was in the 6th wave. I didn't really have a plan for this run...just to go, not to fast, not real slow. Once the gun went off, I just settled into a steady pace, I didn't have my Garmin on so I had no idea of pace. I was hoping miles were marked, but they weren't. Made it up the big hill(running the whole way- yeah for me!) and to the turn around. Down the hill, back past the start, and into the neighborhood towards the beach. Had to run a few hundred feet on sand, that was kinda sucky, but not terribly bad...I tried to find the flat areas or the pieces of cement. Finally got into t-area, stopped by the potty(already, weird??) and then to my bike. Really, I think this was a good run. It still felt weird to not be swimming, but I can respect the RD for making that call. They always say, you never know what race day will bring.
What would you do differently?:

Nothing really, I guess I could run faster. I just didn't know how everything would play out.
Transition 1
  • 02m 6s

I guess this transition seems long because I had to pee. I don't think I poked around since it's easy to go from run to bike. I'd have liked to be faster, but I didn't want to pee on the bike either.

AG- 15/111
Women- 310/511
What would you do differently?:

  • 2h 42m 31s
  • 56 miles
  • 20.67 mile/hr

I think this was a strong bike. I started out slow..building my pace from the mid-14's from the start. I guess it took me a mile or two to get into my groove. Nothing too eventful during this ride. Roads were ok, but could have been marked for holes a bit better. It wasn't the end of the world, I just made sure to watch for holes/cracks ahead of me. The course was pretty crowded the whole ride, but it wasn't a huge deal. A few times I almost got flattened by a pack of guys coming up from behind, but managed to see them in time and let them go buy. I definitely noticed how women seem to be better at 'on your left-ing' at this race at least. Anyways, ride continued, I felt really good about nutrition(1 Carbo-Pro/Gu=~700, 1 Gu, 2-3 bottles water). I ended up launching my Carbo Pro bottle around mile 50, without even knowing it) but I wasn't too worried since I was almost off the bike. Rolled back into transition, ready to run.
What would you do differently?:

- Use Garmin as bike computer- I liked it better than my regular bike computer
- Move new rear hydration to be more upright. DONE
- Possibly push it a bit harder

Transition 2
  • 02m 19s

This also seems slow. The run with your bike was kinda long if I recall. It took a second to unclip the Garmin from my bike, and I also made sure to put sunscreen on my neck after getting fried at Gulf Coast.

AG- 53/111
Women- 219/511
What would you do differently?:

Nothing really.
  • 2h 11m 59s
  • 13.1 miles
  • 10m 04s  min/mile

Run started with me wondering why I brought 5 Gu's with me. Since we had to wear our race numbers on the bike, I set a handfull of Gu's in transition that I could grab for the run. As I'm sticking them into the loops on my race belt, I wondered what made me think I needed 5?? Anyways...my goal for this run was good pacing. I suck at pacing and I've recently realized it. Running with Heather a few times lately made me realize that I need to aim for a target pace and maybe I won't have to walk as much or a s soon. I think it really helped me today. I started out a bit fast, but tried to aim for a high 9:00 to low 10:00/mile pace. My goal was to run as much of the time as I could...I've walked a lot of my other HIM's and want to get better about not doing that. Plan pretty much ended up being run between aid stations, and walk those. This was also my first HIM without wearing a fuel belt...which I liked. I wasn't sure how using GE would work with my stomach, but it was fine. I took a water, a Gatorade and ice at all the stops..and also used either 2-3 Gu's. I might have needed another, but my stomach wanted to avoid the Gu overdose feeling. It worked pretty well. So I continued the run/aid station walk the entire run. I did walk up the big hill on both loops...and maybe one other brief time, but that's all! YEAH for that! Finally made it back to the split for the finish/loop start and was happy to be following the finish arrow. I really wanted to walk a little on the last mile, but recognized where i was ad knew I was about back to the beach. Turned into the neighborhood again and hit the sand..not very fun, but not horrible. I'll take sand over the uphill finish at South Carolina. Made it to the cheering finish line crowd and past Elena and Jamie cowbelling and into the finish chute. I don't thin I'll quit tri's for Du's but it was a lot of fun.
What would you do differently?:

Continue to work on my run. It's been a slow process, but as long as I can continue to see improvement, it'll motivate me to keep working. This was my fastest run time in a HIM and I'm thrilled with it..but ready to go faster still!
Post race
Warm down:

Stood with Brett, Greg and Brian and waited for Kraig to finish right behind me. Watched everyone else finish from the beach. Finally, Kraig, Brett and I packed up transition and went over to awards to see how the Clearwater rolldown slots panned out. I guess good things come to those who wait, me and Brett will be racing there in Novemeber. Overall, I'm a little intimidated to race at World Championship race with SOOOO MANY fast people. But it was an opportunity I couldn't pass up and I'm excited to hopefully have a great race!

What limited your ability to perform faster:

No swim. I know I'll wonder what kind of time I would have had since this race was a 45:00 PR over my swim/bike/run HIM. I think adding 20:00 to make up for the swim is a safe estimate, but who knows. I think I was so upset mainly b/c I'm strongest on the swim, but that's a selfish thought when you consider people could have been hurt or killed in the rip tide. Overall, it was a cool to race a Du since I might have never signed up for one on my own.

Event comments:

Looking back, I really did enjoy this race. We were quick to complain about some things that we thought could have been improved(info in race packets was different that some last second rule changes announced at the meeting, could never find a t-area opening time in packet). But really we were expecting more from a 70.3 branded race after doing 2 indy HIM's. That just shows we've got great indy races closer to home. I learned that I don't need the hype of a IM branded race but am glad that I experienced one...especially since I'm going to Clearwater. I do think I'd do this race again if it fit with my schedule, but since it's 12 hrs from home, I doubt it will be really soon.

Profile Album

Last updated: 2007-11-24 12:00 AM
00:17:49 | 02.1 miles | 08m 29s  min/mile
Age Group: 73/111
Overall: 333/511
Performance: Good
Course: Out and back run
Keeping cool Good Drinking
Time: 02:06
Overall: Average
Run with bike? Good
Jump on bike?
Getting up to speed and into shoes: Good
02:42:31 | 56 miles | 20.67 mile/hr
Age Group: 38/111
Overall: 153/511
Performance: Good
Wind: Cross-winds
Course: Rolling loop on rural roads.
Road: Rough Dry Cadence:
Turns: Good Cornering:
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 02:19
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal
02:11:59 | 13.1 miles | 10m 04s  min/mile
Age Group: 60/111
Overall: 272/511
Performance: Good
Course: Two loop course, rolling and flat near lake and Whirlpool Campus. Good amount of shade.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities:
Race evaluation [1-5] 4