Monticelloman Half - Race Report
Race: Monticelloman Half, Lake Monticello, VA
Date: May 5, 2013
Background:
- This was my 7th Half Iron distance race, and it was a B race in the lead up to Eagleman.
- This was a really small, cool "college-y" local race, only 15 people in my AG (M 35-39)
- I went to school in Charlottesville, so this was a great homecoming.
- Race Day Stats
- Weight: 170
- FTP: 269
- VDot: 47+/-
Pre-Race:
Got to Charlottesville in the afternoon before Race Day and drove the course. It was SO much hillier that I expected. I live at the Beach so the only hills are bridges over the waterways. I was unsure of how to run hills so I posted to the EN Team and got a great response from Al T. I knew how to ride, just keep my watts in the right zone. On the run, I decided to go by HR. Fortunately, after reading Coach P's IM TX RR last year, I decided to start tracking HR on my runs, so I had a good idea what I could hold for 13.1 miles. Plan:
- Swim: smooth and steady
- Bike: NP = 215
- Run: HR under 150 for first 3 miles, then below 155 for the rest. Let Pace be what it will be.
Swim: 29:31 (1st AG, 13th OA)
- At start time, it was 42 degrees and windy. The water temp (which I had been worried about) was a warm relief.
- Beach start which is just so cool.
- First swim in my new wetsuit - Xterra Vector Pro X3 - unbelievable, it felt like I was cheating!
T1: 2:21
- Just a disaster - freezing cold, had to put on a long sleeve jersey and gloves, feet were numb
Bike: 2:48.54 (4th AG, 23rd OA)
- So windy and cold that I just could not get comfortable, especially riding the hills
- Despite hills, NP = 215, right on target, with VI = 1.04
- Obviously, got passed by 2 guys in my AG, both of whom were drafting each other (they finished second and third overall). It was a small race so no marshalls on the course. Oh well.
T2: 2:35
- Another disaster - couldn't find my number belt (in my backpack!), toes were frozen
Run: 1:46.27 (3rd AG, 22nd OA)
- Avg HR = 148 bpm
- Felt like I managed HR well, but I left some time out there- was scared to push the pace on the hills without knowing how my body would react
- Miles:
- (1) 7:56, 142 bpm
- (2) 9:19 (had to stop and pee), 142 bpm
- (3) 8:05, 145 bpm
- (4) 8:03, 147 bpm
- (5) 8:03, 149 bpm
- (6) 7:58, 149 bpm
- (7) 8:27, 150 bpm
- (8) 8:16, 149 bpm
- (9) 8:29, 149 bpm
- (10) 8:09, 149 bpm
- (11) 7:55, 154 bpm
- (12) 7:48, 153 bpm
- (13) 7:35, 159 bpm
- (.1) 6:55 pace, 169 bpm
Finish: 5:09:48 (3rd AG out of 15, 22nd OA out of 132)
- I'm not sure this qualifies as a "podium finish" since there were only 15 people in my AG, but I will take it.
- PR by about 20 minutes because I did not cramp on the run for the first time in all 7 Half Iron tries.
Here is a pic of me at the start- it looks COLD! Thanks for reading
.
Comments
John, awesome execution on what sounds like a very challenging course (hills + temp). When I was more like your speed, I started playing a game with my HIM times, to try and get under 5 hours not counting transitions. That was a good step on the way to a sub-5 hour finish.
Yes, you did podium. I'm at the stage where I sometimes get 1st pl for just showing up and finishing, any competition is better than none. Envision it as a reward for your consistency.