Ironman 70.3 Florida - Triathlon1/2 Ironman

I was afraid of this I didn't put as much swim in April, only 20k yards, that is almost nothing. But when I hit the water and passed the first buoy i started to feel really good. 34 min swim is a little slow. I thought i was going to hit 32 min easy but when i got out of the water i felt so fresh it was worth going a tad slower and not burn matches.

tyr torque skin is an awesome suit, you can feel the water so well in it.

swim more simply this.

the transition was monstrous...but the swim exit put me right next to my bike, problem was running in shoes (first time for me) the entire length of the transition. wasn't comfortable.

never again run in shoes its slower and uncomfortable. how do people run in shoes...argh...so annoying.

I was so worried and didn't want to repeat Miami 70.3 performance with flats. The entire time I was freaking out.

First 20 min my legs felt great on the bike. I noticed I was going way too hard, hitting 220 watts. I quickly backed down. Roads were wet from the morning storm so I took turns with caution.

I wasn't getting passed at all, thought oh man I am pretty far behind. But felt beastly that nobody was passing, at mile 30 i got a train behind me 2 guys then 1 dropped and 1 stuck with me for 26 miles. I couldn't see if he was legal or not. But I doubt it because on the hills he would pass me and then I would get in the front again.

At mile 30 I replaced my water and gatorade with water and ironman perform. wow that is a nasty drink.

On the uphills I tried to not go over 260 watts. On the downhills I was screaming. Wind didn't really seem that bad with the exception of a few open places where I felt a side gust quite strong.

For the entire ride I ave 198w with a ave speed of 22.2 mph, very happy with this.

Averages
Speed (mph):22.2
Power (watts):198
Cadence (rpm):82
xPower (watts):201
Relative Intensity:0.772




Not much bike fitness was there, felt great.

Again running back with shoes on was no comfortable. I don't know how people do this.

No shoes.

I was afraid of the run as usual. 13.1 after 56 miles on the bike is difficult, but I had pretty good fitness so I felt like I can run well. I just didn't want to walk. I think in retrospect it would have been good to have a few 10 milers at least in the 2 weeks prior to the race. Longest run was 3 weeks prior to race 12 miles and after that only 8 milers.

This is a 10 min improvement in a 70.3 for me from Miami 70.3. So I'll take it. I am definitely happy with it, but wish I could have run a tad faster, 2 min less here would have given me a sub 5 hr 70.3 but on the last loop I was dead. The 2 mile run on the uneven grass really did me in on the 2nd loop my knee was hurting and I pretty much knew I won't be able to go much faster on the 3rd loop. Kept really strong pace 1st loop. at loop 2 i saw the possibility to go sub 5 but when I hit loop #3 i just wanted to finish. Things went down hill from there. It definitely wasn't that hot at the start but by the time I was finishing I would wager the temp was hitting 84-85 degrees. Kept as cool as I could throwing Ice down my shirt, drinking at every aid station and pouring some water on myself. I felt bad for people that had to run another loop or two after me. Ouch!

RUN SPLIT 1: 3.5 mi 3.5 mi (28:37) 8:10/mi
RUN SPLIT 2: 7.75 mi 4.25 mi (36:26) 8:34/mi
RUN SPLIT 3: 12.25 mi 4.5 mi (38:57) 8:39/mi
RUN SPLIT 4: 13.1 mi 0.85 mi (7:04) 8:18/mi
TOTAL RUN 13.1 mi (1:51:04) 8:28/mi

run more run more....:)

Immediately went to get a message. I was shaking, even the lady doing the message asked if I wanted to go med tent. But once I got into the sun I was ok. I just needed some food and water.


I did as well as my fitness allowed. I really think my body is just not meant for racing in hot weather, the moment there is an increase in temp i slow down tremendously.


Its an ok race, the course is good minus the xterra run. Food was very simple, slice of pizza that is it.