Race Report: Carolina Half Ironman 9/29/13

This past Sunday, I competed in the inaugural Setup Events Carolina Half-IM, the first long course race based in (or near) Charlotte, NC. With time to reflect back on it, I've decided I enjoyed it, even though parts of it were pretty darn hard.

My goal was to use this as a training race, to practice and prepare for Ironman Arizona in about six weeks. I intended to just settle in, focus on fueling, and take it easy, without trying to push the pace or hit a time goal. However, after getting on the bike, that old competitive spirit kicked in and I wrestled against pushing myself versus holding back for what I knew was going to be a tough run. I ended up going a bit harder on the bike than I wanted, but still seemed to have enough left to have an OK run. My run was still pretty bad, but I ended up taking 10 minutes off of my previous PR at this distance, which was on a flat course at the 2003 Blackwater Eagleman.

Age Group Results
6:01:05, 15th out of 32

I was surprised to place in the top half of my age group. This is a big improvement over most of my previous events where I was in the lower 40%. I attribute this to following a great coaching program from Jamey Yon. The next guy up was 10 minutes ahead so I'll have my work cut out next year (if I do this one again.)

RECAP:

Taper Week: Went in to see Dr. Bradberry at Greenapple for a mild case of metatarsalgia and a sore hip. Flew out early Tuesday and spent Tuesday through Thursday in Chicago, IL. Swam Tuesday and Wednesday nights at the Buehler YMCA in Palatine. Felt really good all week and concentrated eating clean and not pulling anything.

Friday night we headed up to Boone for Parent's Weekend at Appalachian State and we spent all Saturday on our feet hiking both the campus and some trails. Despite complicating my preparation, I knew where my priorities needed to be. We didn't get home until 10pm and then I had to prep my bike and bags. Didn't get in bed until midnight for a 4:30 wakeup...not good.

RACE DAY:

After 4 hours sleep, we drove to T1, got my packet and racked my bike, then headed to T2. I was definitely feeling the lack of sleep but also the typical pre race nerves and was ready to get it done. Then, a lack of shuttle buses caused me to get separated from Elizabeth and ended up in T1 without cooking oil spray and my whole gear bag.

SWIM:
37:31, 12th out of 32: 

This was my first beach start and I don't know if I prefer it one way or the other over the other kind. Due to the shuttle thing, I didn't get to do a warmup but tried not to think about that.

I felt really good right away from the start and was able to settle my breathing down within a few hundred yards. I didn't feel either fast or slow but kept up with what I thought was the middle of my pack. I stayed with the pack through the two turns, only getting slightly off course twice. After exiting at the boat ramp I glanced at my watch which read 36:34 and immediately thought I must have accidentally paused it. My previous best swim in a half-IM was about 43 minutes.

T1: 

5:22, 14th out of 32

T1 was about 1/4 mile up the road from the water exit and I made the mistake of only peeling my wetsuit top down. It would have been smarter to shed the whole thing. Plus I got a sleeve caught on my watch and that added precious seconds. I could probably shave a minute off next year.

BIKE:
3:00:29, 17th out of 32

I was actually shocked at placing relatively low on the bike leg, normally my best segment. I will say that nobody passed me on training wheels, that is, everyone that passed me had aero race wheels, which I didn't...but I'm not making excuses. The bike is probably the area where my training has lagged the most due to all my mid week traveling.

This was a course with relatively few fast stretches. Lots of turns connected by pretty rough asphalt. Also lots of rolling hills with 2 or 3 out of the saddle climbs, especially in mile 55.

My fueling plan was do the same as on my last few long rides. Lots of Gatorade and Hammer Gel with one or two energy bars. I downed a NOW bar (280 calories) in the first 25 miles then switched to just Gatorade. I need to get a better Bento box and gel flask holder for my bike. Mine didn't work well with all the short segments and turns.  

Eric Banks Carolina Half IM Bike Splits 9/29/13

I finished the bike feeling really strong though and was more than eager to start the run.

T2: 
1:28, 7th place. 

No issues here. Shoes stayed on the bike. Clean dismount. Right out of the traps onto the run.

RUN:
2:16:16, 17th out of 32.

I knew this was going to be tough but didn't preview it so I just mentally approached it as a strong training run. The first two miles around Bailey Park flew by and I was optimistic that I was going to easily break 2 hours. Then the fun started in mile 4.

For the run, I took water and Heed at the first few stops until we entered the Davidson College Cross Country trail system around mile 5. Then my legs started to get heavier and I craved coke and water at the next few stops through mile 7.5, the turnaround point.

Exiting the woods around mile 9, I could sense the finish and was able to crank the pace up a bit. By that point I was taking two water cups and dumping one on my back. Things went well until those last two brutal hills in mile 12 where I had to take a couple of walk breaks.

Eric Banks' Carolina Half IM Run Splits 9/29/13

In summary, I was pretty spent at the end but semi-happy with my results. On the one hand, I was glad to get a PR and to have a really great swim. On the other hand, I was disappointed I still didn't make it into the 5:30 club. Oh well, as they say, there's always next year!