Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
80F / 27C
Total Time = 6h 56m 33s
Overall Rank = 1458/2376
Age Group = 35-39
Age Group Rank = 65/111
Pre-race routine:

Got to fort wilderness campground about 2:00 on Saturday. Pulled in with the RV and my husband and 2 children. Spent about 30 minutes setting up the RV, then grabbed my bike and rode over to check-in. Rain was pretty bad when I arrived - so I just checked in, then checked in my bike. Didn't walk through expo or really spend any time. Hubby picked me up and we went to dinner. Got to bed early and slept pretty well. Woke up several times, but managed to get back to sleep.
Woke up in the morning about 3:30 to a massive clap of thunder. Grabbed my phone to look at the radar - it looked nasty. Spent most of the morning stressed about the weather - it was good distraction. Ate a yogurt, coffee and a clif bar.
Event warmup:

walking back and forth from transition to the camper - much nicer to use the bathroom in the RV vs. the porta-potty.
  • 44m 37s
  • 2112 yards
  • 02m 07s / 100 yards

Got in the water and started swimming right off the bat. A few strokes in I got freaked out and did some breast stroke to calm my nerves. Talked myself into putting my head down and going for it. Swam or a while with my head down hammering the freestyle. Then I looked up and was WAY off course - boats were to my left. Got myself angled right and swam a bit more. Realized I have a major tendency to swim to the right. Need to figure that out. Swam great from then on, but had to do a lot of sighting. Ended up a little sore in my low back from lifting my head up.
What would you do differently?:

Need to work on sighting and more OWS to figure out tendency to pull right. But was happy with my time over-all- imagine if I hadn't gotten so off course!
Transition 1
  • 07m 13s

LONG run from the water to the bike. Husband ran along side with me, so I got to talk to him about the swim. It was good. Feet were nasty - so sat down to clean them off. Got bottle necked at the bike out - several people came around me then stopped to mount in front of me, so I was stuck for a bit. Annoying.
What would you do differently?:

Not get blocked in.
  • 3h 41m 37s
  • 56 miles
  • 15.16 mile/hr

Bike was just ok for me. I struggled badly with the headwinds. Also, I trained the majority of the time based on my HR, not necessarily speed, and my HR monitor didn' work at all until 50 miles in - so I had to go off of RPE, and I was confused. Having said that - I LOVED every minute of it. I'm a good swimmer, and a slow biker, so I'm used to getting passed on the bike portion. I usually just watch everyone go by, say something nice, and then get excited if I happen to see them again.
I trained at 16-16.5 mph, so I was surprised at how much slower I rode, but I was nervous about my legs for the run, and this pace felt good. At about mile 52 my low back seized up. I was dying, but pulled it out. Had moments where I wasn't certain I'd be able to run - but once I was off the bike, back pain was gone!
What would you do differently?:

Just need to get more time biking.
Transition 2
  • 04m 13s

went good. Had to visit porta potty, but other than that it was a quick transition
What would you do differently?:

  • 2h 18m 53s
  • 13.1 miles
  • 10m 36s  min/mile

I enjoyed the run - I love the loops and hate the loops. What I loved - the crowd support at every turn, and I loved knowing when the next water/support station would be. What I hated - passing the finish line 3 times, seeing all the different mile markers, it was confusing!
I did ok on the run. Slower than I'd hoped, but still good. My biggest mistake was allowing myself to walk through the water station in the back of the second loop on the grass. Felt REALLY good. Too good. Then I started negotiating with myself about whether I could walk or run. After 6+ hours, it's hard to argue with "this feels good". When I started doing the math and realized I'd be under 7 hours if I picked it up, I managed to run the majority of the last loop, but man, that second loop was brutal. Had a nice finish and ran it all with a smile on my face.
What would you do differently?:

NOT WALK unless I was dying!
Post race
Warm down:

walked back to the RV with the family. Recovered with 3 fun filled days at Disney world with the family!

What limited your ability to perform faster:

My own head. Need to learn to push through.

Event comments:

Great race.

Last updated: 2011-01-18 12:00 AM
00:44:37 | 2112 yards | 02m 07s / 100yards
Age Group: 39/111
Overall: 1023/2376
Performance: Average
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Time: 07:13
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
03:41:37 | 56 miles | 15.16 mile/hr
Age Group: 76/111
Overall: 1713/2376
Performance: Average
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 04:13
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:18:53 | 13.1 miles | 10m 36s  min/mile
Age Group: 65/111
Overall: 1458/2376
Performance: Good
Course: 3 loops
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 4