Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
Ironman North America
38F / 3C
Sunny
Total Time = 9h 29m 3s
Overall Rank = 69/2600
Age Group = M40-44
Age Group Rank = 8/403
Pre-race routine:

Same breakfast ruitine, up at 4, 2 cups coffee, 2 oatmean, bagal, bananna 30 before race, gel, 10 min before start.
Event warmup:

some light stretching, but couldn't get in the water.
Swim
  • 59m 5s
  • 4224 yards
  • 01m 24s / 100 yards
Comments:

great navigation on first lap, second I was wide right on the way back in, cost me maybe 30 seconds.
Transition 1
  • 05m 45s
Comments:

had to put on an under armor type shirt due to cold bike temps. Took forever to get it on wet arms. Both the volunteer and I was pulling on the sleeves to get it on. Took maybe 45 seconds. Slow T1 for me. Bike was positioned at the back of transition which meant I had to run in bike shoes all the way through transition to the mount line. I ran to my bike with out shoes but had to put them on before grabbing my bike as i didn't want to try to put them on while trying to hold my bike at the mount line.
Bike
  • 4h 57m 53s
  • 112 miles
  • 22.56 mile/hr
Comments:

Pushed miles 30-50 too much, ave. watts for that section were 35 over race goal, burnt too many matches here.
What would you do differently?:

hold pacing and let things unfold. Attach the first time over the bridge like everyone else, got left in the dust while I spun up it.
Transition 2
  • 02m 55s
Comments:

pretty good T2, had to remove the under armor shirt which only too a few seconds.
Run
  • 3h 23m 27s
  • 26.2 miles
  • 07m 46s  min/mile
Comments:

last 5 miles were a death march for me. I knew going in that if I walked even 1 step on the run my Kona chances would be gone so I had to just keep going. Pace had dropped from 7:20 to 8:00, then 9:00. First 13 miles, all miles splits were sub 7:15, which was about 5 sec faster than target. Held sub 7:30 until mile 19, then a 7:40 then the stomach issue had me at 8:00 until mile 25, then over 9:00 for last 1.2 mils which seemed like I was walking. Got passed by 3 guys in my AG during last 2 miles. I didn't know if they were the last of the Kona slots, but I had absolutely nothing in me to stay with them. They were running in the mid 7's and I had my hands full just telling my head "no f'ing walking" I wanted to walk like I was a crack addict needing a fix, but I couldn't let it happen. Its a good thing because the next guy was less than a minute behind me. As it turns out, I was right about walking even one step and my Kona chances.
Post race
Warm down:

try not to pass out.

What limited your ability to perform faster:

inability to get any calories in after mile 20 on run.

Event comments:

I have been chasing a Kona slot for the past 5 years, realistically the past 3. Last year was a huge disappointment for me with getting hit by a car on mile 2 of the bike. It feels like a huge weight off my sholders to have finally accomplished this goal. Now on to figuring out what my goal is going to be for Hawaii next October.




Last updated: 2009-11-11 12:00 AM
Swimming
00:59:05 | 4224 yards | 01m 24s / 100yards
Age Group: 18/403
Overall: 134/2600
Performance: Good
Suit: QR full
Course: 2 loop counter clockwise, tide was out, some side current
Start type: Wade Plus: Shot
Water temp: 72F / 22C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 05:45
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Average
Biking
04:57:53 | 112 miles | 22.56 mile/hr
Age Group: 25/403
Overall: 119/2600
Performance: Good
Wind: Strong with gusts
Course: new bike course had lots of wind exposure.
Road: Rough Dry Cadence: 89
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Just right
T2
Time: 02:55
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
03:23:27 | 26.2 miles | 07m 46s  min/mile
Age Group: 12/403
Overall: 790/2600
Performance: Average
Held pace for the first 20 miles. I was fueling with a clif blok every mile. I had to supplement some gels from my flask on the fuelbelt as I didn't have enough bloks to make it. With a shot of a gel you have to make sure you take it with water late in the run as flooding your stomach with carbs will shut it down fast. I got the gel in my mouth before the mile 20 aid station and was ready to grab the water. Tons of ppl walking the aid stations and standing. Couldn't yell for water was my mouth was full and grabbed a cup. It was Powerbar perform and I had swallowed it before I realized it. Started having stmoach cramping shortly after this and couldn't get anything in, not even water.
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %??
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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: Good
Race evaluation [1-5] 5