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Ironman Florida - Triathlon


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Panama City Beach, Florida
United States
World Triathlon Corporation
55F / 13C
Sunny
Total Time = 10h 59m 45s
Overall Rank = 532/2891
Age Group = 40-44
Age Group Rank = 98/500
Pre-race routine:

This was my first full IronMan and my first Marathon!!!
My wife and I arrived in PCB on Sunday. We had the condo for the week so we figured we would make it a mini vacation away from home. I enjoyed my quiet time with my wife before my family started arriving on Wednesday. We stayed at the Shores of Panama, I highly recommend it. It’s in the perfect location. I was able to get in some light training during the week. I swam once on Monday and decided that was enough looking at the waves crashing down on the beach. I ran 3-4 times and rode out on 79 2 times. My taper was spot on.
I went to bed around 11:30 Friday night and woke up at 4:45 Saturday morning. I ate my normal breakfast of 2 scrambled eggs and 2 pieces of toast. I headed down to transition around 5:30. My brother and son left before me to drop off my bike and run special needs bags to keep me from having to be on my feet as less as possible.
I got to transition and pumped up my tires to 115 psi and put both bottles on my bike and my gels and shot blocks in my bento box. Turned on my Garmin 500 and calibrated it with my Powertap. Bike is ready!


Event warmup:

No real warm up. I made my way to the boardwalk on the back side of the hotel and ran into a log jam! I put on my wetsuit and started to make my way to the start. It took forever to get down to the beach. I found my family right before I went under the start line banner to activate my chip. Gave everyone hugs and kisses and went to the 1:00-1:10 corral to wait for the start. I was right next to the 2 Princes' from Barahan.
Swim
  • 1h 07m 32s
  • 3800 meters
  • 01m 47s / 100 meters
Comments:

Worst swim ever. I completely panicked for the first 1000 yards. I was not able to settle into a rhythm until the first turn buoy. I was hit in the face within the first 3 yards and my right side of my goggle filled up with water. There was no way to stop and clear it so I had to swim that way for the first lap.
There was lots of contact. Believe it or not I found that the women were the most ruthless. I had more contact with them than the men it seems like. It amazes me how people have no regard for others. When someone swims up on my feet I stop kicking and only pull until they are clear of my feet. Why on earth do people think it’s cute to kick someone in the face? Why would you want to ruin someone else’s race is beyond me.
I thought the self seeding was useless!

What would you do differently?:

Line up with the 1:00 and under and swim on the inside of the buoys until the first turn.
Transition 1
  • 07m 8s
Comments:

I exited the water and bypassed the wetsuit strippers. I did not want to lay in the sand and have sand where the sun don’t shine for the rest of the race. I found a small bench near the showers and took my own suit off. Made my way to the T1 bags and had to get mine myself. My bag was all the way at the back of the row. I retrieved my bag and started the long run to the change tent. I wish they would out carpet here, the asphalt is hard on the feet. Once in the tent I found a chair but had no volunteer to help me. I stuffed my pockets with cliff bars and tucked 2 more into the legs of my tri pants. I put body glide on my feet; shoes, helmet, and sunglasses on then stuffed my wetsuit into my bag and threw it between the 2 rows of chairs. I headed out the door to find my bike, when I got to my rack a volunteer handed me my bike.
What would you do differently?:

Not much! Typically I am fast at transitions but I was not in a hurry. I did not want to forget anything.
Bike
  • 5h 01m 36s
  • 112 miles
  • 22.28 mile/hr
Comments:

Avg Power: 178 W
Max Power: 549 W
Max Avg Power (20 min): 204 W
Normalized Power (NP): 185 W
Intensity Factor (IF): 0.727
Training Stress Score (TSS): 264.0
Work: 3,208 kJ
My bike was almost spot on. My power number was just a little lower than my target. I did my best to ride clean although at times it was pretty difficult. I did see lots of draft marshals on the course but not a lot of people in penalty tents. On the out and back sections I saw large packs of people, but most of the folks riding near my speed were making an effort to ride clean as far as I could tell. The last 20 miles on 79 I was all by myself. I actually backed off the power a little to start to prepare for the run. At that point it looked like I was going to be around 5 hours and that was exceeding my goal time by about 10 minutes so I was happy with that.
What would you do differently?:

Not much. Maybe not back off on the last section of 79.
Transition 2
  • 06m 23s
Comments:

Took my time here again. The tent was almost empty. I had a volunteer offer assistance but I declined. I have a procedure I follow and having someone talking to me as I am transitioning might make me miss a step.
Made a pit stop to use the rest room on the way out of transition.
What would you do differently?:

Nothing.
Run
  • 4h 37m 10s
  • 26.2 miles
  • 10m 35s  min/mile
Comments:

This was my first Marathon so I wasn't quite sure what to expect!!!
My longest run leading up to the race was 15.2 miles which I only did once. I injured my back right in the beginning of my training and had to miss a month of running.
I ran the first loop in 1:57, right on target with my training pace. I ran to each aid station and walked through them. I would take water, a sip of perform, cola, the ice at every station. I would hold the ice in my hands until it would melt into smaller pieces then chew/suck on it until it was all melted. I took a gel every 3 miles. I stopped at run special needs to get a pair of socks in case a blister decided to form on the second lap, I run sockless. About mile 15-17 my quads started to hurt. It felt like someone had punched me in each one about a thousand times. At that point I started to walk/run. I knew my lack of run training was going to come and find me sooner or later and apparently mile 15-17 was where it caught me. Then I started to get a bit nauseous. Nothing at the aid stations looked appealing. I dropped the Perform and sipped water, cola and ice. There was a guy throwing up behind me that did help with the upset stomach. I stopped at mile 18 to pee and try to stretch my quads some. At mile 22 I could feel a blister forming under my foot. I stopped and removed my shoe, wiped the bottom of my feet, put on my socks and started to run/walk again. The socks actually made it feel worse. I stopped again and removed the socks. I made my about a mile out I could hear the finish line. I walked one more time near Alvin’s Island and decided to run the rest of the way to the finish. The fans on South Thomas Dr were great. I tried to high 5 everyone that had their hand out as I made my way through the finishers chute. Crossed the line and tried to hear the announcer call my name, he got my name right but was way off on the city and state. I finish line catcher came to my assistance and walked with me over to get my medal, shirt, and hat. After I assured her that I was fine she let me go. Then my family made their way over too me. Lots of hugs and kisses from my awesome family who followed me around all day long. After lots of pictures with everyone I walked the .5 mile back to the condo to shower and try to eat.
My brother used the ticket to go and collect my bike and T1 & T2 bags.
What would you do differently?:

Get more long runs in. I would have liked to get 2-3 more runs in around 16 miles.
Post race
Warm down:

Walked back to the condo with the family. Took a cold bath for 15 minutes then drained the water and soaked in hot water to loosen back up.

What limited your ability to perform faster:

I needed a little more run training.

Event comments:

I could not have done this without the support of my wife and family. IronMan training takes a lot of time away from your loved ones. It was great to have all of them make the long drive to Panama City to come and out and support me. There is no better feeling than seeing your family out on the course throughout the day. Remember that their sacrifice is just as big as yours.
The volunteers here were amazing, second to none. They did a tremendous job at the aid stations.




Last updated: 2013-11-08 12:00 AM
Swimming
01:07:32 | 3800 meters | 01m 47s / 100meters
Age Group: 82/500
Overall: 385/2891
Performance: Below average
Suit: TYR CAt 5
Course: Rectangle 2 loops
Start type: Run Plus: Shot
Water temp: 0F / 0C Current: Low
200M Perf. Bad Remainder: Below average
Breathing: Below average Drafting: Average
Waves: Average Navigation: Good
Rounding:
T1
Time: 07:08
Performance: Average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
05:01:36 | 112 miles | 22.28 mile/hr
Age Group: 48/500
Overall: 282/2891
Performance: Good
Wind: Some
Course: One loop out and back
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
T2
Time: 06:23
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
04:37:10 | 26.2 miles | 10m 35s  min/mile
Age Group: 98/500
Overall: 532/2891
Performance: Average
Course: Out and back 2 loops
Keeping cool Average Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 3
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:
Race evaluation [1-5] 4

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2013-11-08 12:08 PM

Veteran
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Subject: Ironman Florida


2013-11-08 12:40 PM
in reply to: #4895186

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Champion
7619
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Plantation
Gold member
Subject: RE: Ironman Florida

Holy smokes what an awesome race for you. Congratulations.  I can't imagine how fast you will be with some more running!

2013-11-08 4:20 PM
in reply to: Socks

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Pro
5056
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Canandaigua NY
Subject: RE: Ironman Florida

Impressive first IM!  Congratulations Ironman!!

2013-11-09 10:10 AM
in reply to: Socks

Veteran
251
1001002525
Subject: RE: Ironman Florida
Thanks Socks. Running is usually my downfall. I am hoping to get into IMAZ in 2014 to give it one more shot on a fast course.
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