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Firmman Half Iron Triathlon - Triathlon1/2 Ironman


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Narragansett, Rhode Island
United States
Firm Racing
88F / 31C
Sunny
Total Time = 6h 05m
Overall Rank = 279/587
Age Group = Athena
Age Group Rank = 5/12
Pre-race routine:

Ate like a pig the day before the race. Pasta with Lobster, chocolate mousse, calzone, dark chocolate -- so good. Woke up race morning at 5 a.m. Had a crappy night's sleep because someone's car alarm kept going off in the hotel parking lot. Got fressed, packed up and drove down to the beach. Ate one balance barand had water, but my stomach was completely hating me.
Event warmup:

Set up transition. Went to the bathroom three times and then took the mile or so walk down to the swim start. Jumped in the water ans splashed around noticing that the waves were breaking rather large.
Swim
  • 28m 53s
  • 2112 yards
  • 01m 22s / 100 yards
Comments:

Tough swim. Felt seasick almost the entire time. Felt like I was getting lifted and dropped by the waves on a regular basis. Wave size also made it hard to spot buoys. Couldn't really find any one to draft off of. Got so tired of being tossed around, I decided to hammer it and swim as fast as I could. Ended up with a pretty sweet swim time.
What would you do differently?:

I need to do more OWS. Otherwise probably my fastest swim of the year.
Transition 1
  • 02m 33s
Comments:

Smooth transition. No real issues. Spent a little extra time getting my socks on. Swam so fast tht my Chris missed me getting out of the Swim but BT Chris and his wife were there cheering.
What would you do differently?:

Nothing.
Bike
  • 3h 12m 11s
  • 56 miles
  • 17.48 mile/hr
Comments:

Bike went well for me. Kept my pace and cadence up throughout, had no issues with the hills (and no thoughts that I should get off my bike and walk). Worked hard to keep the pace up even in the last 15 miles or so when my legs started to feel leaded. Dealt with the wind, which felt like a cross wind for most of the race and kept on pace. Only issue was that drinking and eating sweet was starting to get to me and despite taking endurolytes I started to have wicked salt cravings.
What would you do differently?:

More biking. Miles in the saddle = better bike splits. A huge improvement over last year, but still I know I can improve a lot on the bike.
Transition 2
  • 01m 12s
Comments:

A quick T2. Saw both my Chris and BT Chris. Was wicked psyched that I was on-track to go sub-6. Broke my race belt on the way out and gave it to a little kid manning a water station.
What would you do differently?:

Nothing.
Run
  • 2h 20m 11s
  • 13.1 miles
  • 10m 42s  min/mile
Comments:

I blew up on the run. I was so excited coming out of T2, I ran my first two miles as 8:30s and then paid for it the rest of the run. By mile 4 I had to start walking about 1 minute every 10 and kept the rest of my miles just above 10 minutes/mile. Had a hard time keeping cool and while there were lots of hoses, my feet were soaking and causing blisters. Had issues with nutrition as well. It was wicked tough for me to keep downing gels and I was craving salty something fierce. Gutted through the run (and actually passed a few people). Even ran the whole way in the crappy soft sand. Missed my goal by 5 minutes, but still improved on the run by almost 20.
What would you do differently?:

1. Better bike fitness = ability to run faster
2. Weigh less
3. Pace myself
4. No sand
5. Bring salty snacks
Post race
Warm down:

Saw both Chrises as I finished. Drank my bottle of water, made my recovery drink and then sat in the ocean for about 15 minutes to cool off the legs. Afterwards went to the sports bar (same as last year) so Chris could watch the Falcons game. Got to have my favorite -- Thanksgiving Dinner -- Turkey, mashed potatoes, gravy, stuffing, corn and cranberries.

What limited your ability to perform faster:

1. Training. My base is getting better, but theres still room to improve.
2. Weight. This is not a priority (I'm currently eating a sweet potato). Next year I want to race at 150 on the nose.
3. Nutrition. Still working all the kinks out.




Last updated: 2007-08-01 12:00 AM
Swimming
00:28:53 | 2112 yards | 01m 22s / 100yards
Age Group: 3/12
Overall: 78/587
Performance: Good
Suit: Sleeveless Orca Sonar
Course: A three sided trapazoid. Out to a line a buoys, across the buoys staying parallel to the shore and then diagnol in back to transition. Cross current throughout the swim with some decent sized breakers.
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Medium
200M Perf. Average Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Good
Rounding: Good
T1
Time: 02:33
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
03:12:11 | 56 miles | 17.48 mile/hr
Age Group: 6/12
Overall: 336/587
Performance: Good
Avg = 156 Max = 174
Wind: Some with gusts
Course: Out and back on Highway 1 with a little detour through some rolling RI country side.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 01:12
Overall: Good
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:20:11 | 13.1 miles | 10m 42s  min/mile
Age Group: 6/12
Overall: 299/587
Performance: Average
Course: Series of out an backs making up a larger loop. Rolling hills, some shade, but not enough on an 88 degree day. Cute residential neighborhoods with lots of course support.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
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: Average
Race evaluation [1-5] 4

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2007-09-10 5:24 PM

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Pro
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Nutmeg State
Subject: Firmman Half Iron Triathlon


2007-09-10 5:29 PM
in reply to: #958922

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Expert
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Welcome to Super Mario World
Subject: RE: Firmman Half Iron Triathlon
Awesome job, even better swim!!!
2007-09-10 7:17 PM
in reply to: #958922

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Expert
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Avon, CT
Subject: RE: Firmman Half Iron Triathlon
That was a completely sick swim! Congrats on an awesome race! Figure without the heat and humidity on Sunday you would have been sub 6 for sure. Great way to (almost) end the tri season!
2007-09-10 7:27 PM
in reply to: #958922

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Champion
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MA
Subject: RE: Firmman Half Iron Triathlon

You have improved so much this year...congrats on a great race~~

Even just a tad over 6:00 rocks...remember the bike last year..wow you are so much stronger than last year. Watch out next year you'll be smoking fast even more.

Love your splits...you did great!!

You swim a HIM faster by a lot than my Oly swim time...



Edited by KathyG 2007-09-10 7:28 PM
2007-09-10 8:44 PM
in reply to: #958922

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Master
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CT
Subject: RE: Firmman Half Iron Triathlon
Wow! Just an awesome job Kelly! You were so close to sub six! Its a tough end to that run as I recall and the headwinds are a huge challenge on that bike course! You should be very pleased with this race!
2007-09-11 8:33 AM
in reply to: #958922

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Champion
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Checkin' out the podium girls
Subject: RE: Firmman Half Iron Triathlon
Impressive day! Looks like you learned what works for you and how to improve. That's tough to do for me. Congrats on a great 1/2!


2007-09-11 8:50 AM
in reply to: #958922

Expert
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Subject: RE: Firmman Half Iron Triathlon
Great Job Kelly.  So close to your goal on a really humid day.  Really nice performance
2007-09-11 11:30 AM
in reply to: #958922

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Expert
770
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acton, Ma
Subject: RE: Firmman Half Iron Triathlon
Awesome job!  You rocked that swim (or did it rock you)?  You did great on a hot day!
2007-09-14 9:47 AM
in reply to: #958922

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Champion
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Dallas, TX
Subject: RE: Firmman Half Iron Triathlon
You had an amazing race! Just look at that swim time... and that bike average... and you had a solid run time even though you had some troubles out there.

Oh yea, I avoid people pouring water on me at all costs. I HATE wet socks and shoes. Ugh.

Well, you did a great job. Congratulations! I could only dream of racing a HIM that FAST!
2007-09-14 1:00 PM
in reply to: #958922

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Master
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Pacific Northwest
Subject: RE: Firmman Half Iron Triathlon
SUPER RACE!!!!  Way to go!!!!
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