Firmman Half Iron Triathlon - Triathlon1/2 Ironman

Swim went well, once you get out through the breakers it was smooth sailing. The current was with us so this made for an even faster swim. Only once did I get off course and luckily a kayaker was out there directing everyone back in towards shore. It would be better if they had more of the large bouys along the swim to help w/ sighting.

Not much

T1 was good, it was a little run up the sand and to T1. I felt good and relaxed in T1. AVG HR-156

Nothing

AVG HR-156

Bike felt great, I was able to take in nutrition (first 30 min just water, then every 10 min hit of IM cocktail w/ water, then last 30 minutes just sip water and let the stomach empty for the run), I also took an endurolyte every 30 minutes. I took in about 500 calories on the bike, which is less than I wanted, but with the GI issues taking hold I wanted to take it easy and about 96oz of H2O.

Took it easy (a realtive term) on the bike, tried to keep the HR right around 145 which I was able to do and also not go crazy on the hills. Took it even easier on the way back in due to the headwinds. My goal was to save something for the run.

I might try a different protein instead of Metabol next time for the IM cocktail. I was having some GI issues.

AVG HR-144

T2 was uneventful. Thank god for marking my rack location w/ the chalk it really helped me quickly find my rack.

Nothing.

AVG HR-125

My goal was to start out slow and save some for the end. I was able to do this and stave off the cramps that have really hampered my run performance in my other 1/2 and olympic. First thing was first, had to find a prot-a-john, as my GI issues were screaming at me, well after trying 3 port-a-johns found one with some TP. I was actually beginning to freak out becuase this was effecting my time, however, I was able to calm down and tell myself to just rest and get my HR down. Then it was out of the port-a-john like superman and off for the run. For about the first mile I was worried as I could feel my right quad wanting to cramp but it worked its way out and i was able to run the full 1/2 stopping to walk at all the water stops to make sure that I got in fluids. My nutrition for the run was gel, I used my special mix of apple-cinnamon and plain hammer gel. Took a shot at the beginning of the run then again at mile 5. After that I tried a flat coke just before the hill near mile 11. Otherwise it was water, water, water at the stops. My goal became to try and keep cruising at about a 9 min/mi until after the hill near mile 11 and then go for broke. My thought process that I use in these situations it, "Hell Dave, you can do anything for 2.1 miles". It seemed to work at my mile 12 and finish splits were probably my fastest yet!!

Here are my splits, which I must say I am extremely proud of,
Mile 1 & 2 were - 19:36 (9:48.mi) I missed the mile 2 marker
Mile 3 & 4 were - 17:32 (8:46/mi) I missed the mile 3 marker
Mile 5 - 9:47
Mile 6 - 8:59
Mile 7 - 9:02
Mile 8 - 9:31
Mile 9 - 8:53
Mile 10 - 8:54
Mile 11 - 8:45
Mile 12 - 7:30 (holy crap!!)
Mile 13.1 - 8:55 (w/ 1/2 mile run on the beach to the finish).

Not much, I felt good (atleast better than I thought I was going to) and was never relinquished to a walk except at my choice.

AVG HR-155

Endurox R4 and Vitamin water. Veg at transition and get my shoes and socks off and my flip flops on. This has become one of my favorite things after a hard workout or race is getting to put on my flip flops, sounds like a small thing but they just feel so good after the pounding in the shoes.


I possibly could have pushed harder earlier on the run, but it was to risky with my past cramping problems.


This is a great basically flat and fast course. It was very well organized and the volunteers were great. I would definitely do this race again in the future.