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Ironman 70.3 Rhode Island - Triathlon1/2 Ironman


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Providence, Rhode Island
United States
World Triathlon Corporation
Overcast
Total Time = 5h 15m 29s
Overall Rank = 437/1390
Age Group = M35-39
Age Group Rank = 61/234
Pre-race routine:

Up at 3 AM. Drank one cup of black coffee, at a powerbar, sipped on a 24 oz bottle of strawberry heed.
Event warmup:

Jogged 1/2 mile on the beach. I was still burping up the pasta from the night before. Got very hot and nauseous on the bus ride over and thought I was going to get sick at one point. Not a good way to start the morning of a HIM.
Swim
  • 35m 39s
  • 1931 meters
  • 01m 51s / 100 meters
Comments:

The ocean waters were very choppy. The start was delayed because they lost bouys due to the choppy conditions. They acutally announced that people could opt out of the swim, do a duathlon, and still recieve there finishers medal.

Luckily last Thurdsay morning I swam in the Long Island sound with Mike (mscotthall) and the conditions were just as rough. I also drew on my experience from a Sprint I did last year with similar conditions. These experiences helped me TREMENDOUSLY.

I navigated pretty well for the most part, swallowed 4 or 5 mouthfulls of water when sighting, but overall I never felt so strong on a 1.2 mile swim before. My swim trainings have come a long way and todays swim was proof of it. I felt good and fresh when I came out of the water.
What would you do differently?:

Nothing. Last year I swam a 39:18 on the same course. I am going to continue with my swim training.
Transition 1
  • 01m 49s
Comments:

I was in and out.
Bike
  • 2h 48m 13s
  • 56 miles
  • 19.97 mile/hr
Comments:

I saw a lot of people with flat tires - I'm so glad I was not one of them. Last year I biked a 2:54:58 so this was a nice improvement. Again, a year of experience racing/training made all the difference for this bike ride. I tried my best to give my best bike effort while leaving legs for the run.

What also made all the difference was my nutrition. A big THANK YOU to Fred (PennState) who sat me down at Eagleman and explained to me a lot about endurance nutrition. I kept my nutrition very simple and it paid off in spades.
What would you do differently?:

Nothing. I have a total of 3,205 biking miles in my legs. That's it. Aside from when I was a kid 15 yrs ago, I first got on a bike back in December of 2007. For this limited amount of biking I am ecstatic to put up the time I did. Hopefully with another 3 or 4 years of consistent biking, and building up my Long Bikes and overal biking volume, I will push my MPH AVG higher.
Transition 2
  • 01m 42s
Comments:

Again, I ran in, threw on socks and my Garmin and ran right out. I was very specific about knowing where my bike and rack was for both transitions and I pulled off (for me) flawless Transitions.
What would you do differently?:

Nothing.
Run
  • 1h 48m 6s
  • 13.1 miles
  • 08m 15s  min/mile
Comments:

FINALLY! FINALLY!! FINALLY on my fourth HIM I ran a solid 13.1 miles. I made huge, sweeping changes to my Nutrition and once again it paid off. Last year I ran/walked a miserable 2:08:59. Miserable for me because I can run a stand-alone 1:3X:XX half mary. As I vowed to myself I ran the MONSTER HILL both times, and I did not walk once the whole run! I even lost my race belt, stopped to grab it and kept running. I slowed but kept running through all the aid stations.

For the first loop I kept a solid 7:40-ish pace and it felt easy (except for the HILL, that was 9 out of 10 hard). I had some side stitches that came and went. My plan was to run the first loop (6.5 miles) Aerobically and then if I had the legs left for the last loop I would push it and try to go sub 5. Unfortunately the second time up the killer hill took A LOT of wind out of my sails. My mile splits started going toward 8:30 miles and by the last 10k I was starting to go toward survival mode with the Goal of not walking. The last few miles I also started experiencing some cramping for the first time during the race.
What would you do differently?:

Nothing. This was my best HIM run ever. It was a huge Goal Accomplished for me to run the entire distance.
Post race
Warm down:

Kissed the wife and kids and cheered Ralph (rtocco) as he came down the home stretch to complete is first HIM!!! CONGRATS RALPH!!

Event comments:

Great Race. Well organized. A big thanks to the Race Directors for not cancelling the swim.




Last updated: 2009-04-08 12:00 AM
Swimming
00:35:39 | 1931 meters | 01m 51s / 100meters
Age Group: 0/234
Overall: 0/1390
Performance: Good
Suit: Quintana Roo Hydrofull
Course:
Start type: Plus:
Water temp: 0F / 0C Current: High
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding: Good
T1
Time: 01:49
Performance: Good
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:48:13 | 56 miles | 19.97 mile/hr
Age Group: 0/234
Overall: 0/1390
Performance: Good
Wind: Little
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:48:06 | 13.1 miles | 08m 15s  min/mile
Age Group: 0/234
Overall: 0/1390
Performance: Good
Course:
Keeping cool Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2009-07-13 10:21 AM

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Subject: Ironman 70.3 Rhode Island


2009-07-13 10:28 AM
in reply to: #2280897

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Veteran
213
100100
Barrington, NJ
Bronze member
Subject: RE: Ironman 70.3 Rhode Island

Nice job!

2009-07-13 10:45 AM
in reply to: #2280897

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Expert
770
5001001002525
Long Island, NY
Subject: RE: Ironman 70.3 Rhode Island

Well done, Bobby.  Your experience is starting to pay you back in spades, but I'll still beat you one day!

2009-07-13 10:48 AM
in reply to: #2280897

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Master
1920
1000500100100100100
Ann Arbor, MI
Subject: RE: Ironman 70.3 Rhode Island
Congrats! Great race, and way to put together a very solid HIM run! Feels great, doesn't it?
2009-07-13 11:13 AM
in reply to: #2280897

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Master
2076
2000252525
The Redlands, FL
Subject: RE: Ironman 70.3 Rhode Island

Congratulations Pictures, Images and PhotosBob...Awesome Race...!!!!

Finally....Finally...!!!!....I can imagine your happiness to finish this HIM strong...very satisfactory, isn't it???

Yahoooooooooooooooooooooooooooooooooooooooooooooooooooooooo...!!!!



Edited by velorider62 2009-07-13 11:16 AM
2009-07-13 11:17 AM
in reply to: #2280897

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Coach
10489
50005000100100100100252525
Boston, MA
Subject: RE: Ironman 70.3 Rhode Island

Congrats on a great race and solid run! Too bad I didn't get a chance to properly meet but maybe we'll do at some of the local races. Good job!



2009-07-13 11:20 AM
in reply to: #2280897

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Master
2411
2000100100100100
Goodyear, AZ
Subject: RE: Ironman 70.3 Rhode Island

I was so excited to see how you would do after so many months of solid and smart training, and you didnt disappoint I knew you would get a huge PR. Great job keeping your cool on the tough swim- I bet a lot of people suffered but your mind and body were prepared for it! Solid all around times I read your blog about holding off on an IM. You are really talented at the HIM distance and the sub-5 is right within reach! 

WTG!!!

2009-07-13 11:25 AM
in reply to: #2280897

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Not a Coach
11129
50005000100010025
Media, PA
Subject: RE: Ironman 70.3 Rhode Island

Congrats on a great race, Bobby!

It won't be long before you're cracking 5 hours on this course! 

2009-07-13 1:23 PM
in reply to: #2280897

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Pro
4608
20002000500100
Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
Great race Bobby! Your hard work is definitely paying off. It was really great to finally meet you. And I wanted to say thanks for slowing down and chatting with me a bit on the bike. You could have just said hi and ridden by but I thought it was incredibly cool that you hung back for a bit in the midst of a race where you were aiming for a big PR. That says a lot about your character. You deserve all the good things coming your way this season and next!
2009-07-13 8:39 PM
in reply to: #2280897

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Champion
16008
5000500050001000
Happy Valley
Subject: RE: Ironman 70.3 Rhode Island
First off, congrats! Looks like you had a really nice race.
Sounds like you hit the nutrition nicely... remember what you did for the next race.
I am very impressed with your bike split... 3,200 miles total is not much... so you have a lot of room to improve. I can see you at 21-22 mph at Eagleman next year... easily.

To give you some perspective... since January 2008 (about when you started biking) I have logged over 8,000 miles biking. Your speed will come with more T.I.T.S.
2009-07-13 8:55 PM
in reply to: #2280897

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Elite
2423
2000100100100100
Norwich
Subject: RE: Ironman 70.3 Rhode Island

Awesome race. Especially great job on the run.



2009-07-13 9:02 PM
in reply to: #2280897

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Champion
7088
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Brooklyn, NY
Subject: RE: Ironman 70.3 Rhode Island
Great job--nice to meet you, too.
2009-07-14 7:33 AM
in reply to: #2280897

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Expert
856
5001001001002525
Pittsburgh
Subject: RE: Ironman 70.3 Rhode Island
Very cool Bobby!  Awesome to see how much you improved on both the swim and bike over the last year - you should definitely be proud of that.  Plus your run was excellent as well, great to see that you pushed yourself to keep running when many would have started walking off and on to finish.

You really fly through T1!

Congrats! Cool
2009-07-14 8:46 AM
in reply to: #2280897

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Pro
4528
2000200050025
Norwalk, Connecticut
Subject: RE: Ironman 70.3 Rhode Island
Wow, that is a solid solid performance!!!  Congrats on nailing it!!!  hopefully we get to meet in Montauk!!!

2009-07-14 10:38 AM
in reply to: #2283664

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Master
1853
10005001001001002525
syracuse
Subject: RE: Ironman 70.3 Rhode Island
nice rice!

nice job on the swim...I keep hreanig how terrible the conditions were.

and AWESOME run....
2009-07-14 9:04 PM
in reply to: #2280897

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Champion
19765
500050005000200020005001001002525
MA
Subject: RE: Ironman 70.3 Rhode Island
Very happy for you!

Congrats on well executed race.

Glad to see Fred's advice helped with your nutrition and you were able to execute that well.

Consistency an will help you continue to get faster and get to that sub 5 goal you have.


2009-07-15 3:37 PM
in reply to: #2280897

Extreme Veteran
643
50010025
Connecticut
Subject: RE: Ironman 70.3 Rhode Island

Excellent race Bobby, great to see your progress this year. I think next year sub 5hrs will be a real possibility for you.

 

It has been great the way you have taken advice used what is valuable to you and rolled with it.

I need you to get another 20mins or so faster so in future we can have some real slug fests on the run in these races 8-)

 

 

Congrats again!!!

 

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