Vineman Ironman 70.3 - Triathlon1/2 Ironman


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Guerneville, California
United States
Vineman, Inc.
62F / 17C
Overcast
Total Time = 5h 55m 20s
Overall Rank = 802/1870
Age Group = 55-59
Age Group Rank = 20/50
Pre-race routine:

This was to be my first half IM. Set a goal of under 6 hrs. Was a little concerned about the run, and slightly less about the swim.
Got up early, as I had read stories about the traffic getting to the start on the one-lane River Road (Didn't happen). Had a bigger breakfast than usual-yoghurt, banana, coffee, and peanut butter/bagel. Wife drove me down to the start and left to wait for me later at T2/finish.
Event warmup:

Went for an easy swim just downstream of the start. The water temp was just absolutely perfect!
Swim
  • 37m 8s
  • 2112 yards
  • 01m 45s / 100 yards
Comments:

Swim was great. Was bumped a few times, but nothing outrageous.
What would you do differently?:

As this was my first half IM, I was a little unsure about my stamina. Could have pushed harder though in retrospect.
Transition 1
  • 04m 32s
Comments:

Bad T1. Mis-located my bike rack, had too much trouble getting the wetsuit off my ankles, then stuffing everything into a bag to be transported to T2--the bag tore.
What would you do differently?:

Everything!!
Bike
  • 2h 49m 21s
  • 56 miles
  • 19.84 mile/hr
Comments:

Had a great bike--took off like I was doing an Olympic, though. Passed tons of people. Was averaging over 21 until about mile 30 or so, then thought I ought to ease up a little to save something for the run.
What would you do differently?:

Take more nutrition during the bike. Check that my cadence computer was working BEFORE the start.
Transition 2
  • 02m 52s
Comments:

Bit of a long run into the rack area. Most everything here went as planned.
What would you do differently?:

Nothing.
Run
  • 2h 21m 26s
  • 13.1 miles
  • 10m 48s  min/mile
Comments:

As I started the run, I knew I was entering new territory! Although not empty, the tank was definately in the red!! Because I had started to develop achilles pain ten days before the race, I had cut out all running at that point--this was to prove to be soewhat problematic as well.
I had planned to use the run-walk method here, and had been practicing it for several months. However, my lack of enough nutrition during the bike, my missing several run workouts, and the warming of the air were starting to play havoc. Additionally, I developed a painful blister at mile five, that started bleeding arounf mile 8-9 or so. I had a million reasons to walk lots more, but the incessant beeping of my Garmin kept me pretty loyal to my run segments--thank goodness.
What would you do differently?:

Practice better nutrition on the bike. Not so many hill repeats prior to the race.
Post race
Warm down:

Was glad to finish. Wife said I looked much better than I did in my last marathon (I guess that is a good thing!). Was great to get something to eat/drink and site in a chair.

What limited your ability to perform faster:

Lack of proper nutrition, and not enough runs leading up to the event.

Event comments:

Very enjoyable race. It was a good first half IM, and a real mental challenge in the end!




Last updated: 2010-05-26 12:00 AM
Swimming
00:37:08 | 2112 yards | 01m 45s / 100yards
Age Group: 0/50
Overall: 0/1870
Performance: Good
Suit: full wetsuit
Course: Course was upstream and around a buoy set at the turn around, returning to the finish--just slightly upstream from the start.
Start type: Deep Water Plus: Waves
Water temp: 74F / 23C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 04:32
Performance:
Cap removal: Below average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:49:21 | 56 miles | 19.84 mile/hr
Age Group: 0/50
Overall: 0/1870
Performance: Average
Wind: Little
Course: Beautiful course over rolling hills and flats.
Road: Rough Dry Cadence:
Turns: Average Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 02:52
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Average
Racking bike Good
Shoe and helmet removal Average
Running
02:21:26 | 13.1 miles | 10m 48s  min/mile
Age Group: 0/50
Overall: 0/1870
Performance: Below average
Course: Out and back course over some very significant rolling hills.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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