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Ironman 70.3 Boulder (formerly 5430 Long Course) - Triathlon1/2 Ironman


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Boulder, Colorado
United States
World Triathlon Corporation
85F / 29C
Sunny
Total Time = 6h 11m 37s
Overall Rank = 818/1750
Age Group = M40-44
Age Group Rank = 126/172
Pre-race routine:

I live an hour and a half from Boulder and have drove up to the first two events. I stayed over night in Boulder for this one... actually was late. By the time I got to transition I only had 10 minutes to set up. It went OK. Got set up and put my wetsuit on at the beach. I ate my normal breakfast, and did not "load up" the day before. Got a good nights rest considering.
Event warmup:

Got my wet suit on and did a 10 minute swim. water was warm and I felt good at start.
Swim
  • 32m 48s
  • 2112 yards
  • 01m 33s / 100 yards
Comments:

I debated on not wearing my suit. In practice I am about as fast without, but I have lost time in both my other races taking it off. I felt good for the swim. Nice and steady. Navigated well and hit both turn buoys right on. Only a couple of off course moves. Towards the end I was getting tired, and then I was glad I had the suit on. I knew it was helping. Didn't feel like I was killing it, but got a better time than I was expecting.
What would you do differently?:

Nothing really. I felt that I did a very good job overall in everything. The swim is not where I need improving.
Transition 1
  • 03m 50s
Comments:

Managed to not have problems with my suit. Had top down and Garmin out of cap and onto wrist before transition. In transition I got all my gear on with out forgetting anything. I still lost some time though because I was so hurried setting up pre race I was worried about forgetting something. Even with that though I managed to cut 40 sec off my last T1.
What would you do differently?:

Not miss judge getting into even when close by. Cars were backed up for miles. My T1 would have gone much smoother if I was confident in my pre race prep.
Bike
  • 2h 47m 39s
  • 56 miles
  • 20.04 mile/hr
Comments:

I went to hard in my OLY, and I did not want to repeat. I dialed it back some. I kept having to slow my self down. Drank 2.5 gatorade bottles. Had some coffee. Felt great. Stayed in aero for majority.
What would you do differently?:

Nothing. I really felt I nailed it. Didn't drink anything last 30 min for run. Felt hydrated, happy and motivated. Legs felt good.
Transition 2
  • 02m 15s
Comments:

Transition went well. Got to my spot. Did not have any problems.
What would you do differently?:

Again, lost time dorking around with stuff. Stupid lip balm of all things. Wanted to make sure I didn't forget anything because of pre race. I still had a shorter T2 than other races, but I also didn't pee in transition.
Run
  • 2h 45m 5s
  • 13.1 miles
  • 12m 36s  min/mile
Comments:

Getting off the bike I felt great. Starting run was not difficult. I saved 20 minutes over my expectations and felt very confident. Then the wheels fell off. HR was very high and it was already over 80F. Over heated fast. Started walking first miles. Didn't know if I could finish race. After the first lap, I was taking in gatorade and water. Managed to get a handle on my cooling. Taking lots of ice and water. Second lap I just didn't have the legs. Would get bursts of energy after cooling down at aid stations, but just didn't have it. It was 89 at the end of the run.
What would you do differently?:

I really don't know at this point. I felt I hydrated well and set myself up good for the run. I just could not do it. I am pretty disappointed with my run.
Post race
Warm down:

Got in some shade with some fluids.

What limited your ability to perform faster:

Heat.

Event comments:

Awesome event with a ton of support. For me the run aid station did not run out of anything. Gatorade, coke, ice, sponges, water. Excellent event and awesome volunteers. Well supported.




Last updated: 2011-08-08 12:00 AM
Swimming
00:32:48 | 2112 yards | 01m 33s / 100yards
Age Group: 30/172
Overall: 226/1750
Performance: Good
None
Suit: Yes
Course: Out and back triangle
Start type: Wade Plus: Waves
Water temp: 76F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
T1
Time: 03:50
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
02:47:39 | 56 miles | 20.04 mile/hr
Age Group: 78/172
Overall: 584/1750
Performance: Good
Avg HR 164
Wind: Little
Course: Two lap loop. Generally fast. Slight elevation changes with some small rollers.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 02:15
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:45:05 | 13.1 miles | 12m 36s  min/mile
Age Group: 126/172
Overall: 1077/1750
Performance: Bad
Ave. HR was 166 I was 183 for first 4 miles.
Course: Two lap loop. A couple of hills. Gravel road mostly. Open and exposed.
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 3
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] 4

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2011-08-08 12:11 PM

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Elite
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Subject: Ironman 70.3 Boulder (formerly 5430 Long Course)

So Finally got my First HIM. I got off the couch in Nov. 10 and decided to do a HIM. Had not run in 30 years. Had no idea what to expect. Picked a 6 hour goal cause it sounded nice. I felt that was possible and looking at last years results that was still pretty far down in my AG. Ever time I told someone my goal they looked at me like I was crazy. It isn't like I look like I'm unhealthy.

I felt confident in my goal after all my training... but of course  didn't know. I knew heat was an issue for me and I have been stopped a couple of times in training. So I missed my goal by 11 minutes. There was actually a lot that went right. I really did a pretty good job. But I'm still bummed about the run. I had a sizable cushion and still could not do it. But I did get it done. Have a lot to think about.



Edited by powerman 2011-08-08 12:18 PM


2011-08-08 12:54 PM
in reply to: #3634130

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Master
2563
20005002525
University Park, MD
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)

Good work out there, particularly for your first HIM. I think we were all feeling the heat out there yesterday. I think the shade temperatures don't do justice to just how harsh it was in the sun yesterday. I think there were plenty of us who were really suffering in the second half of the run.

I agree that the volunteers were fantastic, especially on the run, where they were dealing with increasingly confused and incoherent 'customers'. 

So now that this one is done, will you be back for more?

2011-08-08 1:36 PM
in reply to: #3634237

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Elite
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Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
colinphillips - 2011-08-08 11:54 AM

So now that this one is done, will you be back for more?

Well, yesterday I said I would never do another one, and certainly not Boulder. I feeling a little better today.

Heck, I'm curious if Harvest Moon is sold out.

I really don't know.

2011-08-08 1:47 PM
in reply to: #3634299

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Master
2563
20005002525
University Park, MD
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
powerman - 2011-08-08 2:36 PM
colinphillips - 2011-08-08 11:54 AM

So now that this one is done, will you be back for more?

Well, yesterday I said I would never do another one, and certainly not Boulder. I feeling a little better today.

Yesterday I decided that I wouldn't even attempt to answer that question until I was feeling a bit more rested.

2011-08-08 2:19 PM
in reply to: #3634315

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Elite
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50001000100100100
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
colinphillips - 2011-08-08 12:47 PM
powerman - 2011-08-08 2:36 PM
colinphillips - 2011-08-08 11:54 AM

So now that this one is done, will you be back for more?

Well, yesterday I said I would never do another one, and certainly not Boulder. I feeling a little better today.

Yesterday I decided that I wouldn't even attempt to answer that question until I was feeling a bit more rested.

Ya... my plan now is to relax a bit. Keep active but not Tri training. Do some cross training with the wife, summit Pikes Peak with the dogs before Winter. Can't use my run time as a qualifier for the Pikes Peak Accent next year (2:30 HM time) so I have a HM in Pueblo in Dec. with some co-workers. Probably sign up for a Winter run racing series here. That's the near future. I'll figure out far later on.



Edited by powerman 2011-08-08 2:20 PM
2011-08-08 2:25 PM
in reply to: #3634130

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Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Congratulations on finishing your first HIM!


2011-08-08 2:26 PM
in reply to: #3634130

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Extreme Veteran
605
500100
Centennial, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Great work! Nice write up. I enjoyed reading it.
2011-08-08 5:48 PM
in reply to: #3634130

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Veteran
165
1002525
Parker, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Congrats on finishing your first HIM. You had a great Swim and Bike.  That run was brutally hot,  I ate around 7000mg of salt pills on top of all the gatorade and Infinite I drank.  And that barely sufficed.
2011-08-08 8:45 PM
in reply to: #3634130

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Pro
4272
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Parker, CO
Subject: RE: Ironman 70.3 Boulder (formerly 5430 Long Course)
Congratulations on your fist 70.3!  I read your other post on tritalk.  Don't be too hard on yourself about the run.  I was HOT yesterday and the course offers no relief.  Not to mention this was your first time at this distance.  You will learn from it!  Nice job!
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