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Memorial Hermann Ironman 70.3 Texas - Triathlon1/2 Ironman


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Galveston, Texas
United States
World Triathlon Corporation
Total Time = 5h 57m 48s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Swim
  • 42m 4s
  • 2112 yards
  • 01m 59s / 100 yards
Comments:

Wow this was tough. We had some very choppy water, low fog, and mist which made it hard to see buoys until you came right up on them. We swam against the waves going out. I swam way too hard going out, even kicked hard. I was just trying to get through the stupid waves. Kept going way off course trying to find the buoys. After the turn left I thought it would get easier but then all the waves were crashing me in the face on every breath. It wasn't until the final turn with about 400 yards left that I settled down and got into rhythm. I swam a 42 minute swim (1:53 min/100y pace) which is a fast swim for me but considering salt water and wetsuit not too fast however after looking at data from other racers and listening to other race report most people were 5-8 minutes slower than their average swim. I was 1 minute faster than my PR in a calm lake. Overall considering other peoples times that I train with I think I had a good swim. PR 70.3 swim by over a minute.
Transition 1
  • 03m 23s
Bike
  • 2h 52m 59s
  • 56 miles
  • 19.42 mile/hr
Comments:

I've really built my bike the last few months in preparation for my full Ironman next month. That work has paid off. This was flat course with slight tail wind / cross wind going out and head wind / cross wind coming back. My heart rate monitor dropped (didn't have it tight enough) at the beginning of the bike so all I had to go on was power. Those vectors were worth every penny at that point. My power plan was to hold 146 watts which is 75% IF. I stayed aero for 99% of the ride and held 90+ cadence. I rode spectacular for my ability. 19.8 average going out and 19.1 average coming back. After looking at other race reports most people lost 2 mph coming back. The pros lost about 9 mph coming back. According to my data I rode a textbook ride. 73% out and 73% back with TSS of 154. I felt strong the whole bike and never felt like I over did it. Nutrition was spot on. PR 70.3 bike by over 20 minutes
What would you do differently?:

I don't think I over biked this course however I did not train for this effort at this distance. All of my training has been Ironman training and I think this effort hurt my run more than I expected.
Transition 2
  • 02m 11s
Run
  • 2h 17m 11s
  • 13.1 miles
  • 10m 28s  min/mile
Comments:

I had a fast transition and started to run at a 9:10 min/mile. 1/2 mile into the run both legs locked up all the way and I couldn't even walk. I tried to walk and couldn't move. I stretched for a minute and then slowly began to walk. Then slowly began to jog. I threw my pacing goal out the window and just tried to hold a 10:30 min/mile pace. I hurt so bad to hold this pace. I stopped and walked about 10 yards at every aid station but other than that I ran the entire run course. My biggest aggressive goal was to come in under 6 hours. I knew I started the run at 3:41 and I knew that I needed a 2:19 run to accomplish that. Every few miles I would do a quick calculation in my head to see if I was on track. At mile 9 I had to run faster than 11 min/mile to finish in under 6 hours and it literally hurt bad to hold that pace. But I did it and came across the finish line in 5:57.
What would you do differently?:

I had aggressive expectations for this run given it was a flat course however being that I didn't train for the bike split I had I'm not surprised I had the run I did. I should have started this run at a much easier effort. Would my legs still have locked up?? I don't know but it couldn't hurt to start easier.
Post race
Warm down:

OVERALL
I think I probably swam a little too hard but I think the biggest thing was the bike. I don't think I over biked however I think what hurt my run was this bike was flat and I have been training on hilly course at a much lower intensity. I do think my nutrition was spot on because I don't think I bonked on the run.

Ok so I am a little hard on myself. The big picture I was 7:03 on this course 12 months ago, 6:13 in Austin 5 months ago and sub 6 hours today in Galveston. That's some pretty good improvement in one year. I achieved my super aggressive goal of sub 6. Overall I had a blast yesterday and couldn't stop smiling especially on the bike. Ready to take the training up a notch and finish my first full Ironman in 5 short weeks!!


Event comments:

This is my absolute favorite race. I love the course, I love the volunteers, and the crown support is amazing. This is the second time I've done this race and it will be a annual race for me. LOVE IT!!




Last updated: 2013-07-17 12:00 AM
Swimming
00:42:04 | 2112 yards | 01m 59s / 100yards
Age Group: 0/
Overall: 0/
Performance:
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 03:23
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:52:59 | 56 miles | 19.42 mile/hr
Age Group: 0/
Overall: 0/
Performance:
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:11
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
02:17:11 | 13.1 miles | 10m 28s  min/mile
Age Group: 0/
Overall: 0/
Performance:
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2014-04-09 6:00 PM

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Veteran
532
50025
East Texas
Subject: Memorial Hermann Ironman 70.3 Texas
Galveston was a great day for me, a PR on the Swim, a huge PR on the Bike, a PR and sub 6 hour overall race. But do you know what the best part of my weekend was? It was watching my 5 year old son cross the finish line at the IronKids Fun run on Saturday. The smile on his face as he ran part of the same course that his daddy would run and crossed the same finish line that I would cross. Then as Pro Triathlete Rachel Joyce placed the medal around his neck he looked at me and said “I want to be an Ironman one day too”

 photo 882712e6-e5c6-4e88-b6ed-f4a02ff72c9b_zps0272322b.jpg
 photo ecff7232-d32e-4b36-961c-62a2b6bc3e07_zps541c30f8.jpg

Edited by JJ- 2014-04-09 6:03 PM


2014-04-09 7:56 PM
in reply to: #4979361

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Royal(PITA)
13932
500050002000100050010010010010025
over the rainbow
Silver member
Subject: RE: Memorial Hermann Ironman 70.3 Texas

Congratulations on an awesome PR!

Great lessons learned along the way too .

LOVE your little guys smile and determination.  Very cool!!

2014-04-09 8:17 PM
in reply to: #4979361

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Master
4510
20002000500
Paradise aka Englewood
Subject: RE: Memorial Hermann Ironman 70.3 Texas

JJ, that is absolutely awesome!!!! Congratulations on a race experience that was many things; a PR, an education, and a joy. And the smile on your son's face is priceless!

2014-04-09 9:49 PM
in reply to: #4979361

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Melon Presser
51097
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Gold member
Subject: RE: Memorial Hermann Ironman 70.3 Texas

You, and your family, are SO CUTE

In a badazz awesome way! Tough race especially the swim but you really executed it well and pushed yourself when needed on the run to BLOW YOUR OLD TIME AWAY ... congrats on the super PR.

2014-04-09 10:10 PM
in reply to: #4979361

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Member
873
5001001001002525
Denver, CO
Bronze member
Subject: RE: Memorial Hermann Ironman 70.3 Texas

Jonathan, your performance in this race is so inspiring!  And I'll bet your heart just danced to hear your son say he wants to be an Ironman "too".  Regardless of what you could have done better in this race and that you haven't done your IM yet, he already sees you as an Ironman.  Bet that makes all those long hard hours of training that much more worth it.  Congrats on a job very well done, both as an athlete and as a dad.

2014-04-10 7:29 AM
in reply to: laffinrock

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Veteran
2112
2000100
Concord, MA
Subject: RE: Memorial Hermann Ironman 70.3 Texas

Multiple PR's and family involvement/racing?  WIN!

Congrats on a great race and what sounds like a terrific weekend.

Matt



2014-04-10 10:48 AM
in reply to: mcmanusclan5

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Master
3857
200010005001001001002525
Orlando
Subject: RE: Memorial Hermann Ironman 70.3 Texas
!!!'!!!!'! Crushing your PR and doing it with a smile on your face is awesome stuff! Congratulations on a job very well done. Your son is adorable.
2014-04-10 10:55 AM
in reply to: laffinrock

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Veteran
532
50025
East Texas
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Originally posted by laffinrock

Jonathan, your performance in this race is so inspiring!  And I'll bet your heart just danced to hear your son say he wants to be an Ironman "too".  Regardless of what you could have done better in this race and that you haven't done your IM yet, he already sees you as an Ironman.  Bet that makes all those long hard hours of training that much more worth it.  Congrats on a job very well done, both as an athlete and as a dad.




I've tried to involve my family as much as I can in my training. My son goes to the track with me at the end of my runs so he can run a few laps with me. I think that's helped a lot with all the long weekends I've had training.
2014-04-10 10:57 AM
in reply to: JJ-

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Veteran
532
50025
East Texas
Subject: RE: Memorial Hermann Ironman 70.3 Texas
Thanks for the comments everyone! Can't believe only 38 days until my Full Ironman!!
2014-04-10 12:29 PM
in reply to: IndoIronYanti

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Pennsylvania
Subject: RE: Memorial Hermann Ironman 70.3 Texas

At first I copied this statement to emphasize how meaningful your race accomplishment was: That's some pretty good improvement in one year. I achieved my super aggressive goal of sub 6. Overall I had a blast yesterday and couldn't stop smiling especially on the bike. but then I scrolled down farther and saw the adorable pics of your son having a great time at the race and how proud you were of him, and that said it all.  Big congrats on multiple PRs, making huge strides in a year, and keeping it all in perspective with your family and kids.  GREAT JOB, Jonathan!

2014-04-14 11:43 AM
in reply to: #4979361

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Master
3993
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Rio Rancho, NM
Silver member
Subject: RE: Memorial Hermann Ironman 70.3 Texas

Congrats on the PRs and a great race overall! The comments about and from your son are heartwarming too!



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