Ironman 70.3 Syracuse : Official Thread (Page 4)

2014-06-13 6:11 AM

in reply to: LarchmontTri

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

For those who have done the race in the past, I saw the elevation profile for the run course. Just wanted to know what folks' take was on the one uphill portion we do twice as far as difficulty goes and what strategy you've used for it?

sbradley11

2014-06-13 7:02 AM

in reply to: sbrdave

Member

Rochester

Subject: RE: Ironman 70.3 Syracuse : Official Thread

That hill sucks. The run course is pretty tough. I think you'd be hard pressed to find a run course that is more difficult to be honest. And if it's as warm as it was last year.... Hopefully it won't be. The best advice is to really just pace yourself up the really steep portion of the hill. If your heart rate spikes there you will pay for it as you try to bring it back down.

GMAN 19030

2014-06-13 7:29 AM

in reply to: sbrdave

Extreme Veteran

1986

Cypress, TX

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by sbrdave For those who have done the race in the past, I saw the elevation profile for the run course. Just wanted to know what folks' take was on the one uphill portion we do twice as far as difficulty goes and what strategy you've used for it?

It's the hardest run course in the five IM and ten 70.3 races I have done.

I may have mentioned this earlier in this thread but I was in a 70.3 WC qualifying spot starting the run and that went out the window as soon as I hit that hill the first time. I went from contender to pretender.

The worst part of that hill is that it's actually a two-part hill. The first part up Palladino Road is the longer climb. It sucks. You then come to the end of that road and think the suffering is done once you make the right turn on Ransom Road. Nope!!! The run up Ransom to the turnaround is very steep. It sucks. You then have to run down both parts of the hill which is arguably worse than running up the hills. It sucks. Then you get to do it all over again for lap two.

The rest of the run course is rolling and not easy to find a good rhythm. The only fast/flat part of the course is the section in and around the start/finish.

flanag

2014-06-13 7:42 AM

in reply to: sbrdave

Member

Dublin, OH

Subject: RE: Ironman 70.3 Syracuse : Official Thread

I have never walked in a race in my life (up until the first pass on the hill). A lot of it had to do with the heat last year, but if I had to do it all over again, I would consider walking the hill instead of taking 4 inch strides while trying to run up the hill. It may have saved me some energy. I remember on the second loop, looking up that hill and no one was running, everyone was walking.

I just looked at my strava segment and had flashbacks....
http://www.strava.com/activities/63097678

That was the hardest run I have ever done, if you want to call it a run. Even getting to those hills was a pain because there were some rollers on the way there. You need to pace your self on the bike and then pace yourself on the way to the hills. If you find while climbing the hills that your stride length is tiny with a reasonable good cadence/turnover, consider walking.

Good Luck, I'm not doing the race this year, but I'll be hoping for highs of mid 70s for you!

-Kevin

2014-06-13 11:38 AM

in reply to: flanag

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

OOOKKKKAAAYYY! I'm sorry but I'm laughing to myself as I write this due to all who replied just how "wonderful" this run course is!

Thanks for the comments and welcome more, though it sounds like there's a lot of consensus on just how how SUCKY it is (chuckle). Just to note that if that I've done Savageman and it's a double loop on the run as well, with rollers, a tough hill up into the campground and down from there plus a short but steep trail climb and descent as well. So tough course as well and the toughest I've been on during a half. But, it also wasn't hot that day either. Well, looks like a bit more hill work this weekend for me until tapering a bit next week.

espejo09

2014-06-13 1:15 PM

in reply to: sbrdave

Regular

161

Brighton MA

Subject: RE: Ironman 70.3 Syracuse : Official Thread

YUP That run is pretty miserable! heres a preview as well. I got up there memorial day weekend...jsut as i remembered from the first time doing this course.....hard

http://connect.garmin.com/activity/507698908

Donto

2014-06-13 2:57 PM

in reply to: flanag

Pro

6582

Melbourne FL

Gold member

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by flanag I have never walked in a race in my life (up until the first pass on the hill). A lot of it had to do with the heat last year, but if I had to do it all over again, I would consider walking the hill instead of taking 4 inch strides while trying to run up the hill. It may have saved me some energy. I remember on the second loop, looking up that hill and no one was running, everyone was walking. I just looked at my strava segment and had flashbacks.... http://www.strava.com/activities/63097678That was the hardest run I have ever done, if you want to call it a run. Even getting to those hills was a pain because there were some rollers on the way there. You need to pace your self on the bike and then pace yourself on the way to the hills. If you find while climbing the hills that your stride length is tiny with a reasonable good cadence/turnover, consider walking. Good Luck, I'm not doing the race this year, but I'll be hoping for highs of mid 70s for you! -Kevin

Dang is that 9.1% at 2.2mi true!

GMAN 19030

2014-06-13 4:49 PM

in reply to: Donto

Extreme Veteran

1986

Cypress, TX

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Probably. That hill is 1 mile up and 1 mile down of pure suck. I remember hitting the steepest part and thinking, "This would be hard to bike up let alone run up."

strikyr

2014-06-13 7:47 PM

in reply to: GMAN 19030

Expert

2380

Mastic Beach, NY

Subject: RE: Ironman 70.3 Syracuse : Official Thread

I would have to agree with what everyone has already said about the run course. It's tough it's not just the back to back hills which are long and steep but the rest of the course isn't exactly flat as was already mentioned. It's two loops as well. Let's just hope we don't get a day like last year where the heat index was like 115 degrees. I know I was walking up the hills and there was carnage all over the run course plus the thunderstorms rolled in at the end of my run so I was drenched in the downpour praying I didn't get struck by lightning. I'm hoping for a better day weather wise for sure this year.

2014-06-16 10:23 PM

in reply to: 0

Member

763

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by LarchmontTri

Hey all, 100 days 'till the cannon goes off! Who else is really looking forward to the race? I can't wait.

Since we're 100 days out, let's put down a marker on how we think we'll do. Based on my current training, I think I'll finish between 5:45-6:00. How about you?

Happy Friday!

I'm going to 'officially' change my prediction of my finish time. I think 6:10-6:30 is probably more realistic...I would love to go under 6:00, but don't I think that's an achievable goal now. Oh well. In any case, I'm looking forward to a good day out.

See you soon.

Edited by LarchmontTri 2014-06-16 10:23 PM

2014-06-18 8:29 AM

in reply to: LarchmontTri

Member

169

Long Island, NY

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Taper time, How is everyone doing? Looks like the Temp should be around 80 on Sunday.

2014-06-18 9:16 AM

in reply to: 0

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by Jayabusa

Taper time, How is everyone doing? Looks like the Temp should be around 80 on Sunday.

Not quite as well as I'd like: a few last minute bike issues and dealing with an old lower back muscle/piriformis area strain that suddenly cropped up

. But hopefully taking things easier these last few days will allow me to be there at the start and ready to race! Water temp looking to be around 68-70, low temperature for Sunday 60, 11 AM temp 70, 2PM temp 75, light winds generally out of the south, 30% chance afternoon showers/thunderstorms, okay humidity. So weather and lake conditions looking decent at the moment.

If I get to the swim start in decent condition, I say - Bring it!

Edited by sbrdave 2014-06-18 9:17 AM

TriDB

2014-06-18 10:42 AM

in reply to: sbrdave

Expert

1099

Broadlands

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Tapering my backside off!

The only workouts being swimming with the kids :-)

Weather for the weekend does look decent, I like the low humidity, decent temps throughout the morning.

looking forward to getting things under way.

Think I'll take a short swim Saturday to check out the lake conditions, and then I'm set.

2014-06-18 10:44 AM

in reply to: dewybuck

Member

169

Long Island, NY

Subject: RE: Ironman 70.3 Syracuse : Official Thread

I have never done Syracuse. Do they let you swim the lake on Saturday?

2014-06-18 11:20 AM

in reply to: 0

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by Jayabusa

I have never done Syracuse. Do they let you swim the lake on Saturday?

Looks like it. Check the Pre-Race Information part, "Personal Safety" section, of the Athlete Guide.

Edited by sbrdave 2014-06-18 11:21 AM

2014-06-18 12:25 PM

in reply to: sbrdave

Member

169

Long Island, NY

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by sbrdave

Originally posted by Jayabusa

I have never done Syracuse. Do they let you swim the lake on Saturday?

Looks like it. Check the Pre-Race Information part, "Personal Safety" section, of the Athlete Guide.

Excellent, Thank You

Personal Safety
Athletes may swim in the designated swim areas of Jamesville Beach
Park during the park hours prior to the race. Please abide by all rules
implemented by Jamesville Beach Park.

Live2ski

2014-06-18 8:59 PM

in reply to: Jayabusa

Veteran

267

Coopersburg, PA

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Taper is going well here. Body is beginning to refresh. Cant wait for Sunday!

2014-06-20 4:28 AM

in reply to: LarchmontTri

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

As I know some folks are heading to the race site today, just wanted to wish everyone best of luck and a great race! Unlike last year with the heat that folks here have written about, the forecast for Sunday looks to be near ideal conditions at the present time. I've been monitoring several weather forecast models plus the NWS forecast and they're all saying basically the same thing. So here's the forecast for Sunday:

Race start temp - 57; 9 AM - 63; 11 AM 71; 2 PM 78; 5 PM 79

Low relatively humidity

Light winds - variable in the morning, coming from the North after 11 AM 3-6 mph

Mostly sunny to sunny skies ( bring your sunscreen)

No rain forecast during the day at this time.

The Fishing Notes website has the water temp at 68 and wouldn't expect it to be too much different on Sunday. So, expect wetsuit legal conditions.

Perhaps with such conditions, the hill on the run won't be quite as sucky

I'm heading to the race site early Sat and should get there around noon. Bib #539 BTW and wearing Yellow/Black Mercury Endurance tri kit. There will be two teammates racing as well.

GOOD LUCK ALL!!

2014-06-20 1:00 PM

in reply to: sbrdave

Extreme Veteran

423

Frederick, Maryland

Subject: RE: Ironman 70.3 Syracuse : Official Thread

BTW IM 70.3 Syracuse folks say the water temp was 71.4 on FB earlier today. So still looking like a wetsuit legal swim.

2014-06-20 6:53 PM

in reply to: sbrdave

Member

763

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Just arrived in Syracuse. Saw a number of folks on the way up too....getting really excited. Heard from some folks in town that some major celebrity is here for Syr 70.3 No idea who that is, but that's what I heard when I arrived.

In any case, see you tomorrow or sunday.

Brian #1844

2014-06-20 7:39 PM

in reply to: LarchmontTri

Member

763

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Originally posted by LarchmontTri

Just arrived in Syracuse. Saw a number of folks on the way up too....getting really excited. Heard from some folks in town that some major celebrity is here for Syr 70.3 No idea who that is, but that's what I heard when I arrived.

In any case, see you tomorrow or sunday.

Brian #1844

Ed. The local Syracuse newspaper reports that the two princes from Bahrain are here...plane, motorcade and all. They did well at IMFL last year, so good luck to them!

Live2ski

2014-06-23 7:09 AM

in reply to: LarchmontTri

Veteran

267

Coopersburg, PA

Subject: RE: Ironman 70.3 Syracuse : Official Thread

Had a great race yesterday! Very cool event. 30 min swim, did not like having to swim through the previous 3 waves of slower swimmers though. That bike course was perfect for me. 2hrs 32 mins. And a challenging run. 1hr 55 mins. I had some abdominal cramping to work through and pit stop in a porto potty for #2. 5:05. Without the cramps and pit stop I would have accomplished my goal of sub 5. Very good warmup though for LP in a few weeks. Look forward to coming back next year to watch my wife do the race!

TriDB

2014-06-23 9:38 AM

in reply to: Live2ski

Expert

1099

Broadlands

Subject: RE: Ironman 70.3 Syracuse : Official Thread

well done to everyone that raced yesterday, I had a great time out there.

I thought the staff and volunteers did and excellent job.

Was pretty nervous about the swim, but really enjoyed it.

The bike leg was gorgeous! would be interesting to see what speed people achieved on that hill around 20 miles, I hit just over 45mph! that was interesting.

The profile on the Ironman page shows gentle decline from the 12 mile point in, it doesn't show those cheeky short sharp climbs throughout, those suited me quite well. Although I think I'll gear differently next year. (or train harder!)

The run....wow! that was brutal, and how someone turned a 1:09 (male pro) I have no idea. the course was great and would have been up there in my favorite half marathons.....without the swim and bike before :-)

Started my run leg just after noon, man that was hot.

All in all I had a great time, really enjoyed the race.

2014-06-23 7:37 PM

in reply to: dewybuck

Member

169

Long Island, NY

Subject: RE: Ironman 70.3 Syracuse : Official Thread

40 min swim, 3:13 on bike (hit 48mph), Very happy until that run. OMG!!!!! WOW, that was ridiculous. My hat is off to anyone who ran that entire course.

2014-06-23 9:28 PM

in reply to: Jayabusa

Member

763

Subject: RE: Ironman 70.3 Syracuse : Official Thread

I thought the race was really well done - volunteers did great, course was good (though there were a few exceptions), and overall experience was great. The swim was fine, bike course decent, but agree with just about everyone...the run was crazy. I didn't like the sloped portions on grass in the parking lot, the no passing zone at the end of the bike leg, while understandable for safety purposes, sucked, and the need to get to the parking lot very early was also crappy. In terms of the no passing zone, I was in a late wave and caught up to someone from a previous wave, and boy, he was struggling. I kept yelling encouragement to see if he would move faster, but no dice. Definitely lost some time there, but not all that much, just a few minutes - it was more annoying than anything else. And those hills on the run, wow, they were tough. First leg, ok, but second leg was rough. I thought I was hurting going up/down and then I saw one of the challenged athletes trying to go up the hill in his wheelchair....he was friggin' awesome. That dude deserves some serious props! Sort of makes my aches and pains seem pretty trivial.

Overall, it was a good day out. I'll probably do it again next year.

Race report to come.