Rock 'N RollMan Half Iron Triathlon - Triathlon1/2 Ironman

First I have to tell my packing story. As I was packing my bag to leave, I checked the water temperature online and it was posted at 85 on Thursday. No way it would be wetsuit legal...right? Well, I get there on saturday and it's listed as 80...Nervous Dan. When they announced that it would not be wetsuit legal, I literally shouted...Yes! Many a person stared at me. I would of not been happy if the temperature had dropped.

I think I had a GREAT swim. The first 100 m, I managed to only slide my hand in one crotch and get my crotch groped once. I had a couple of slaps to the back of the head, but after that it was great. There was the typical leg smacking and side rubbing, but nothing "flagrant" or goggle knocking.

I decided to not go out superfast and try to catch feet because I SUCK at drafting. So I started out at a pick-up pace and then settle into race pace. I got out of the 'wave' pretty quickly. I caught the first wave (3 min head start) before the 1st turn buoy. I was spotting nicely and can only think of 2 times where I looked up and I was signifigantly off course. 2 stroke correction. I also have realized I've gotten good at telling when someone is about to do a breast stroke infront of me. Their feet drop down in the water and I go around. I held my ground and even had a couple of little ducklings behind me for the first lap.

Coming out of the water for the first lap, I could tell that my goggles were starting to fog up a bit. I told myself, "Don't mess with them...don't mess with them". So what did I do as I came out of the water? Pulled them up and rubbed out the fog. What happeneed when I got back in? A couple of drops of water joined the inside...STUPID DAN!

I continually passed people as the swim went along. I worked on stretching out and pulling through. I got into a breathing rythem really quickly and was able to keep it for most of the swim.

I would push more towards the end. I only picked it up the last 100 m or so. Once I made the last turn, I was feeling good and should have used that to really take it on home. Instead, I kept my 3-2 breathing and should of switched to my 2-2 breathing and increased my turnover.

But I do Look Damn Sexy in a swim Cap...that I can't change!

I don't know wether to blame it on the ham sandwich I ate during T1 or that the Domino's Pizza guy that was delivering to my T1 spot was late, but I had a Horrible T1 time. Granted, it was a 150 meter run up from the lake and into T1, but over 3 min...DAMN. I also had issues putting on my Jersey, it rolled up on me in the back. Unfortunately, My Aquaphor Active race uniform is a 2 piece.

Plus, I'm notorious of sitting down and putting all my stuff on. I really have to work on that.

NOTE: Swallow your e-cap as soon as you put it in your mouth. I put my e-cap in my mouth and forgot about it. It was "stuck" on the inside of my lower jaw. I found it as I left T1. Unfortunately, my molars found it too. It ruptured and the nastiest taste on the plant erupted. I almost ran off the road trying to spit it out. NASTY...remember kids...always swallow.

I also had issues clipping in (nervousness) and putting my gloves on. I don't have velco gloves so I duck taped them to the aero bars. Well, between the e-cap and the clipping, I wasn't focused on putting gloves on. But I did it while rolling down the road, so that's a good thing.

Place the Pizza order earlier so that they are there on time.

Relax a bit more when the first thing goes wrong because it becomes a snow ball type of thing.

This being a "B" race for me, I was wanting to work on the bike. I felt really comfortable on the bike and need to get the measurements so that I can adjust my Kestrel to match them. The guy that I borrowed the bike from reset his computer for the day, but not overall. I was trying to track my avg speed, but it said 16 mph. I knew that was wrong and realized that he didn't really reset it. So I had to go off of feel. No cadence either. Oh well. At the end, I got his avg up to like 18 so his bike can feel like it had an engine. :p

As I said, the bike was really hilly. I choose to be very mindful of my fluid intake. There were 3 bottle exchanges. (15, 30, 45) the middle one had gatorade too. I didn't take anything at the first one because the bottles weren't cool (no shit!). At 25 miles, I started on my Triple threat bar. I ate about 1/3 of it and shoved the rest in my pocket. I could tell that I was keeping a high heart rate because it was getting hard to eat and drink.

I grabbed a gatorade at the 30 mile marker with the intention of refilling my water bottle. BUT...I grabbed a red and I had yellow in my bottle. So I kept the bottle and drank from it for about 2 miles. Then I checked behind me to see no motorcycles were there and chucked it. Now before I get yelled at, I made sure it was by a gas station so that it had a chance of getting picked up. Not in some random ditch.

At mile 40, I decided to eat some more of my bar. I reached back and grabbed what I thought was my bar. it was the side of the e-caps bag. Next thing I hear is e-caps hitting the pavement. Not good. But I did find the bar and ate it. And I also found an e-cap that did not manage to escape and quickly took that one. But during the eating of the bar, I managed to bite the tip of my tongue. Ouch is all I have to say about that one. Nutrition wise, I managed to also take about 4-5 oz of Gel.

I started to feel the hills and my stomach shutting down around mile 45. I decided to stop pushing and just hold a 21 mph avg for the rest of the ride. I kept telling myself to relax...just relax. I got into a better mindset and finished the bike strong.

Random memories on the bike: People with Disk wheels around me were not good climbers. They would Zipp (pun intended) by me on the downhills and I would easily catch them on the uphills. Weird.

Around mile 35 or so, a Clysdale came by me. I'm talking 6'10" - 7' tall. When he came around me on the bike, I was in my Aerobars and was looking at the middle of his seat post. He was massive! I want him on my side in a bar fight. The next 3 riders that passed me commented on him.

I am still weak on the hills. I need to get some strength on them. Eating while maintaining a high heart rate is another thing I have to work on.

T2 was pretty much flawless. I did my balet impression coming off the bike to dismount. My friend got an awesome picture (I need to make it smaller to make it my new avatar) of me with my right leg straight over my seat.

Rack, shoes, grab hat and number. Put hat and number on while running. No issues.

Nothing. Quick T2.

I got off the bike and felt good. I had relaxed enough on the last 30 min of the bike. My plan was to settle into a really slow pace (8 min) for the 1st 3 miles since they were uphill and be able to hammer the last 3. (That was the suggestion from Felipe). I left T2 and was leaning back, shortened my stride and everything. 7:17 1st mile...Crap! It continued until finally around mile 4, I had settled into a 7:45 pace.

Mentally, I was more prepared for this run than at Great Floridian. I wasn't dreading each mile. I had a 5-5-3 plan. Worry about the 1st 5 miles, then the next 5 was a new race and everyone can do a 5K. The heat started to get to me about mile 4. I started taking in fluids at mile 2, but should have been taking them at each stop. But the cold towels were HEAVEN! I'm talking Nobel prize type good here. I couldn't get it to really stay across my shoulders even when I tucked it into my top. Some people did the Sahara Desert thing by putting it under their hat. I didn't want to take my hat off, so oh well. I draped it over my shoulders and hoped for the best.

I did a planned walk through the aid stations around miles 5 & 10. The race went into survival mode about mile 6. I could feel my heart beat in my throat for the rest of the race. I'm glad I didn't have a HR monitor because it would have told me to stop. I think between the heat I haven't train for and trying to keep my pace, it was a bad combo. But I was smartish and maintained.

Only 5 people passed me on the run. And just like at Great Floridian, it was in the last 3 miles and the final one was in my A/G. I tried to hold him, but no go. I came to within 10' of him and then he took off the last 3/4 of a mile. Oh well...I tried.

Overall, I was VERY pleased with my performance. I had a wouldn't it be great goal of under 5 hrs, but that was just not in the cards. I gave it what I had and that's what matters in racing. Your best effort against the clock..the rest falls out where it may.

Since I am still in "base" training, it really doesn't apply, but more Tempo work. My training "failed" me at mile 10ish or so. I need to work on that as well as settling into pace right off the bat. I might have been able to finish stronger if I held back a bit on the front end.

But the "Kill Dan Coach" will be adding many Tempo runs he tells me. I am afraid.

Medal, Freezy Pop, Water and standing under the shower thing. In that order...yummy Freezy Pop!

At the finish line, the guy shook my hand like he was a long lost friend. I thought I might know him and by the time I realized it, they had taken my chip off, I was able to walk on my own and he patted me on the back. That was awesome! He knew what he was doing. In my head I thought I was going to fall across the line.


Nutrition training while at Tempo speed and Tempo runs. Not that the heat or hills helped at all. :p

No Complaints. That's what I had that day.


I can't say enough about this race. It was well directed in every aspect! Lots of Volenteers, tons of food, minimal traffic on the course and lots of cops directing traffic. If you want to challenge yourself mentally, physically and in every other way, do this race!

Did I mention that I qualified for the Halfmax National Championships? I also PR'd by 4 min. Not bad for a "B" race. Plus I have to start a Zipp fund.