Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
Ironman North America
65F / 18C
Total Time = 11h 21m 12s
Overall Rank = 514/2439
Age Group = 45-49
Age Group Rank = 71/320
Pre-race routine:

Got to PCB Wednesday night. 15 min swim and 2 mile run with my son Thursday morning and then got race check-in done. Some shopping and relaxing rest of the day with my wife. Friday got in a 20 ride before checking in my bike, got all race gear ready and just waited for Race Day.
Event warmup:

Up at 5:30, Ham/egg sandwich for breakfast and a few fig newtons. Made it down to transition about 6. This is my first IM and the energy and atmosphere in the transition area is unreal. I've done about 2 dozen tri's till now and the nerves are always there pre-race, but for some reason not today. I made my way down to the beach and met my wife and son, talked for a few minutes and got a good luck kiss from the wife.
  • 1h 13m 20s
  • 4156 yards
  • 01m 46s / 100 yards

Great swim, I planned to swim hard, ride easy, and run hard. I did 3 practice pool swims of the race distance and my best was 1:19, but I was hoping the wetsuit and not doing 84 flip turns would make me faster. When I looked down after the first lap and saw 35:xx I was pumped, I felt really good so decided to go hard the second lap also.
What would you do differently?:

Nothing, sighting was good, and felt really good coming out of the water.
Transition 1
  • 12m 1s

I took my time in transition, I was going to be on the bike for 6 hours, no use rushing and forgetting something.
  • 5h 49m 39s
  • 112 miles
  • 19.22 mile/hr

Good ride, I decided to go easy the first third, pick it up second third and finish strong. I tried to focus on keeping on HR below 130 and cadence above 80 and accomplished both (avg 129/83). I did 3 solo 100+ mile rides in training and my best avg was 18.7, so I hoped there was something left in the legs.
What would you do differently?:

Nothing, the wind was tough but temps were great.
Transition 2
  • 07m 58s

Took some extra time to dry my feet and make a stop at the potty.
  • 3h 58m 15s
  • 26.2 miles
  • 09m 05s  min/mile

Great run, nice easy pace for most of the race. I just tried to relax and run. My first two miles were 8:46 and I decided to slow it some. Cruised all the way to mile 22 then started to labor some. Walked the aid station around mile 23, then walked a little more to get my HR low and compose myself for the final 3 miles. Mile 23 was my only 10 minute mile. Mile 26 was my fastest mile of the day at 8;45.
What would you do differently?:

nothing, being my first IM I wanted to run as much as possible
Post race
Warm down:

Got off my feet for a few minutes, drank some water and ate a slice of pizza. Headed back to the condo for a shower and the LSU game. Went back later to grab my gear and bike.

What limited your ability to perform faster:

My goal was to go sub 13, I had a lot of respect for the distance. Maybe next time I'll be brave enough to push a little more on the bike and run. Except for a few moments on the bike, I never felt like I was really pushing the pace. When I get the motivation and some money saved up, maybe I'll give it another shot.

Event comments:

Crossing the mat at the end was an awesome experience. Hearing that I was an Ironman was great but having my wife and son working as catchers to share in the moment was huge!! To see the look on there faces crossing the line one hour and forty minutes earlier than they were expecting me made for a memory I'll never forget.

Profile Album

Last updated: 2010-11-10 12:00 AM
01:13:20 | 4156 yards | 01m 46s / 100yards
Age Group: 126/320
Overall: 950/2439
Performance: Good
SWIM SPLIT 1: 1.2 mi 1.2 mi (35:52) 1:51/100m SWIM SPLIT 2: 2.4 mi 1.2 mi (37:28) 1:56/100m
Suit: Xterra Full Sleeve
Course: two laps in Gulf of Mexico
Start type: Wade Plus:
Water temp: 70F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 12:01
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Average
05:49:39 | 112 miles | 19.22 mile/hr
Age Group: 128/320
Overall: 802/2439
Performance: Good
avg HR 129 avg Cad 83 BIKE SPLIT 1: 55 mi 55 mi (3:04:34) 17.88 mi/h HR 127 BIKE SPLIT 2: 95 mi 40 mi (1:53:38) 21.12 mi/h HR 129 BIKE SPLIT 3: 112 mi 17 mi (51:27) 19.83 mi/h HR 133
Wind: Some
Road: Smooth Dry Cadence: 83
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 07:58
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
03:58:15 | 26.2 miles | 09m 05s  min/mile
Age Group: 46/320
Overall: 357/2439
Performance: Good
AVG HR 149 RUN SPLIT 1: 5.75 mi 5.75 mi (51:52) 9:01/mi HR 141 RUN SPLIT 2: 13.1 mi 7.35 mi (1:06:13) 9:00/mi HR 147 RUN SPLIT 3: 18.4 mi 5.3 mi (47:38) 8:59/mi HR 153 RUN SPLIT 4: 26.2 mi 7.8 mi (1:12:32) 9:17/mi HR 152
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5