Ironman 70.3 Miami - Triathlon1/2 Ironman

Not a bad swim. Got clear of the pack pretty easily. Had a current from behind on first leg. Started catching wave before us halfway to second turn. Hard to see buoys -- they only had turn buoys nothing in between. They weren't that big and they were far apart. After turning the second buoy, couldn't see the last one. Thought it was backlit by a police boat with flashing lights since the first two seemed to be. Seemed to be right since a pack of swimmers was headed that way. About halfway there I could finally make out the buoy way to the right of where I was aiming. I'm guessing I went about 300 yds or more out of the way. Finally made the final turn, caught the current again and headed to the steps out of the water. Swim was fairly calm just some chop at the point of the triangle and along the final leg.

As always, sight better.

That seems like a long time, but there was an extremely long run from water to transition-in and I did run it. I thought I moved fairly quickly in transition. Garmin on, bike top on, all my nutrition in pockets, shoes, helmet, glasses on. Some water & a gel and on the road.

Nothing

I was moving pretty impressively (for me) on the first 30 miles. Kept the speed probably averaging above 19 mph (I know that's pitiful for most). There was a 10-15 mph wind from the NNE. Got a push from it going to 30 mile mark. From that point to the finish there was a consistent effect on the ride with several spots were it was head on. Until about 45 miles I was doing pretty well. Managed to stay in the drops more than half the time. Then the heat started to hit me. Legs started cramping right above the knees. Got to the finish and was really glad to re-rack my bike.

I just need more bike work.

I was moving slowly due to cramps in legs. Changed into a running top and my running shoes. Put on sunscreen. Hat & sunglasses. Out I went. Don't know what exactly took 7 minutes???

Nothing

For me it was a death march. My legs cramped so badly, I couldn't even think of running until halfway through the first mile. When I did it was maybe 100 yds at a clip. I hit the 1st couple of aid stations hard for gatorade hoping that would help. It seemed to, but I never recovered enough to cover any decent run distance. The heat was a killer. I believe I have the endurance training to do much better, but there was no way to prepare for the 80-85 degree temps and 70% humidity since most of my outdoor workouts at home in the past 30 days have been 50-60 degree temps. I had alot of company in my misery as lots of racers were walking & cramping & generally having a hard time. I just kept going -- trying to move forward with a purpose. Running when I could. The course was lined in most spots with cones and metal horses maybe 25 feet apart. It was horse then 2 cones then another horse. I would try to run from a horse to the 3rd one beyond and then walk again. When the cramps were bad it'd only be from one horse to the next. It kept me moving. Another thing that kept me going was the spectators. The race bibs had your number & first name on them. Spectators would go 'You can do it, Joseph' or 'Almost there, Joseph'. It was kind of neat as opposed to some other races where it'd be 'Looking good 2706'. Anyway, every little bit of encouragement helped. Eventually I got through the course twice and hit the finish line. Very happy experience that was!!

I want to be able to run more in a 70.3. I can increase my fitness but cannot do much about the heat.

NO WATER at the finish line!! Got my medal and t-shirt and got back to transition. Just wanted to get back to the hotel and out of the heat.


Heat & everything else mentioned above.


The race was in its first year and there were some problems. I am sure it is growing pains and hopefully they'll be able to address those things going forward. They seemed to be winging alot of things like not even being able to tell us where the swim start/finish would be 20 hours before the start. In many spots on the bike & run the course was realy narrow. But I think I would do it again because of the location. Something that amazes me is that this race sold-out but only about 1800 people finished. Granted, maybe there were 200 DNF or DQ but that still leaves maybe 600 that paid & didn't show. That's an expensive entry fee to write off. And how crowded would things have been if 90% showed & started.