Live Well, Train Well

HITS Lake Havasu City Half Ironman

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesToofdoc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


Lake Havasu City,

Member Since:

Jun 26, 2013



Goal Type:

Boston Qualifier

Running Accomplishments:

Utah Valley Marathon

Phoenix Marathon

Pumpkinman Half Ironman

Revel Mount Charleston

Boston Marathon



Short-Term Running Goals:

I would really like to qualify for Boston


Long-Term Running Goals:

Run, Run, Run, Run, and Run More. 


Married to my awesome wife Kirstyn and together we have 4 kids.

Miles:This week: 0.00 Month: 70.75 Year: 821.60
Nike Pegasus 34 Blue Lifetime Miles: 156.70
Nike Pegasus 34 White Lifetime Miles: 144.10
Altra TIMP Trail Lifetime Miles: 48.55
Nike Pegasus 35 Black Lifetime Miles: 106.25
Altra Escalante Black Lifetime Miles: 73.50
Running MilesSwimming YardsBike Miles
Sketchers Go Run Ultra Miles: 2.00Sketcher Go Run Sonic Miles: 13.10
Running MilesSwimming YardsBike Miles

I did a real easy brick workout this morning.  I did about 4 1 minute tempo rides while on the bike but kept is very moderate and tried to keep the lets from burning at all.

Followed the ride with a 2 mile run that was at an easy pace.  Every 5 minutes I did a tempo run for 1 minute, so basically did 3 of those.  Ended up running at an AP of 8:30 which was a little fast, but I did not feel like I was pushing hard at all.

Running MilesSwimming YardsBike Miles

Not sure how many yards I swam this morning because I was not concerned with that.  I just wanted to get a nice easy swim in with 25 yard bursts every 3 laps or so.  I swam for about 25 minutes and my arms felt good.  They have had a few days to recover since my last swim.

After the swim I did a 2.7 mile run.  Short tempo runs every 5 minutes for 1 minute.  My legs felt great and really did not feel like I was working them other than the first tempo run going uphill the whole way. 

I sure am looking forward to my race this Saturday!

Add Comment
Running MilesSwimming YardsBike Miles

Easy run and bike this morning.  Did the same thing as Monday with tempo rides and runs along with slower paces.  I realized I was running 8 minute miles and I hardly felt like I was running at all.  I figured it was just 2 miles so my legs should recover just fine.  Tomorrow is a swim day and no running or biking.  Friday will be a really short workout to get the pre-race jitters out.

Sketchers Go Run Ultra Miles: 2.00
Running MilesSwimming YardsBike Miles

Not sure how much I swam this morning.  I did a very short (13 minute) swim just to get in the water and have a feeling for how cold the water would be on race day and let my arms get a little time with the swimming motion.  It was pretty cold to start, but after about 5 minutes it felt just fine.  Last swim until race day. 

Add Comment
Running MilesSwimming YardsBike Miles

Day before race day.  Easy bike and run to get the jitters out.

Add Comment
Race: HITS Lake Havasu City Half Ironman (70.3 Miles) 05:53:54, Place overall: 34, Place in age division: 5
Running MilesSwimming YardsBike Miles

Well, the big day came and went.  I was very excited for the race because my buddy Rhett and I have been training since March for this half Ironman.  It did not go as well as I would have liked but I learned a lot and I felt like I improved a lot in a few areas when compared to my first half Ironman.  I felt very healthy and I had no nagging injuries or problems with my body for the race. 

I got up at 5am after a pretty good night sleep considering I was racing the next morning and headed to the race.  I had half a bowl of oatmeal and half a banana.  I only forgot 1 thing and my awesome wife was nice enough to bring it to me.  I owe her for that one.  I hung out in the transition area for a while just talking with Rhett and a few other people and tried to keep my nerves in check.  About 25 minutes before the swim was to start I put the wetsuit on and gathered what I needed and headed out to the beach.  I was nervous, but not as nervous as I was for my first Half Ironman.

SWIM:  1.2 miles @ 30.13

It was a beach start so after the race director said a few words a mass of people headed out to the water.  It was a mass start so EVERYONE doing the full and half distances started at the same time.  The water was perfect and I really enjoyed the swim.  I tried to stay on the outside of everyone so I did not get punched and kicked too much, but some of the areas of the swim were very crowded so there were a couple times it was tough to get some spacing.  Overall I was very happy with my swim.

T1:  5:18

I thought I got out of the T1 faster than I did but I guess not.  I was not impressed with my ability to get out of my wetsuit and get all the stuff I needed for the ride.  This is an area I really need to improve on and get much faster.  This is a small thing, but can make a big difference in the overall time.  I was faster than last year, but not by much.  I will work on this for next year.  At T1 a took in a 5 hour energy and I think this could have contributed to problems later in the race.  Next year, no 5 hour energy at any part of the race.

Bike:  56 miles @ 2:55:44

I felt really good on the bike and thankfully my bike worked great and had no mechanical problems.  For most of the race I pretty much rode alone.  There was nobody really by me most of the time.  Most everyone I came by I passed pretty quickly.  My legs felt really good up until about mile 48.  At mile 48 I started to feel some sight tightness/cramping in my right quad.  This was a bad sign of things to come.  It really started when I went up the fist steep hill on the second loop.  I decided I should try to let the legs relax just a little so I slowed my pace for the last 8 miles to try to let my legs recover.  I think I could have been about 3-5 minutes faster had I not let my legs rest, but I figured I needed to save my legs for the run.  I felt good with my effort on the bike and I actually was pretty far ahead of most of the people in my age group at this point.

T2:  3:33

By the time I got to T2 I had to pee really bad.  I got my shoes on and took 3 endurolyte pills (I was very concerned about cramping on the run after what I felt on the bike) and used the restroom.  Due to the bathroom break my T2 time was much slower than I would have liked.  Looking back, I should have used the restroom right before I put on my wetsuit.  Yet another lesson I learned with this race.

Run:  13.1 miles @ 2:18:55

This is where things went south for me.  I started the first .5 miles well, but after a very steep part of the run my quads cramped up and boy did they cramp up.  By this time I was very upset and I was actually worried about being able to finish the race.  I stopped for about 2-3 minutes and sat down on the sidewalk.  I got up and started running again and made it about another .25 miles before I started having signifigant pain and cramping.  Again, I had to stop.  A lady game me some salt sticks that I took to try to help with the cramps.  After about 2-3 minutes for sitting on the curb again I got up and started to run again at a very slow pace.  I made it to the first aid station and started to down HEED, water, and bananas.  I sat down on a park bench for about 5 minutes and then started running again.  I was able to run to the second aid station, with the exception of walking up a steep hill, where I took in more of the same stuff I had at the fist aid station.  From there I basically was able to run from aid station to aid station.  At each aid station I would stop and make sure I took in plenty of fluids and pretzels.  My quads were cramping the whole time and it was very painful to run, but I was at least able to run which I was very thankful for.  By about mile 12 my mind and legs were just use to the cramps so they did not hurt nearly as much and I was able to pick up the pace a little and finish the run portion of the race strong.

Race Summary:  5:53:44 (52 minutes faster than 2013 Pumpkin Man Half Ironman)

I was happy to finish and PR the race, but I was disappointed with the run.  I learned a lot that I can use for my Half Ironman next year and I plan to train a little different.  More brick workouts and more running longer distances when my legs are tired.  I felt like my bike and swim improved a lot from a year ago, but my run was almost exactly the same as last year, and I mean within seconds.  Without cramps I likely would have improved substantially on my run from last year and knowing that will bug me for the next year.  Overall I had a great time and I can't wait to do it again next year.

Sketcher Go Run Sonic Miles: 13.10
Add Comment
Running MilesSwimming YardsBike Miles
Sketchers Go Run Ultra Miles: 2.00Sketcher Go Run Sonic Miles: 13.10
Debt Reduction Calculator

Featured Announcements