Ironman 70.3 Florida - Triathlon1/2 Ironman

Course was well marked (plenty of buoys to prevent getting out of track). I could not get in a good rhythm on the first leg (I est. 700 yd). My mind kept telling me to drop out and get this thing over with… Finally got my HR down, did 2 stroke breathing all the way. My navigation was better than Miami tho, much better. Resulted in 5 min time savings

Need to find a way to calm down earlier in the race. Maybe practice more swimming??? More practice will also allow me to draft better and improve times even more.

A long run to transition (probably 2 mins) and a decent run out (another 1 min). Quick helmet and glasses on and out.

Perhaps consider using my compression tubes/socks – will they help down the road, esp on the run? Who knows

WDW and nearby roads. Mostly flat but windy @ times, plenty of small rolling hills. Mostly closed roads and TONS of Police support at intersections. I think there was only one turn that wasn't marked all that well, and this course consists of LOTS of turns.

I focused on staying below RED and stayed around 20 mph, didn’t even chase Joe too much. I was afraid my back would trick me again later in the run but went aero most of the way. to my Garmin I averaged 19.2 mph (which I thought was pretty good considering the hills and headwinds). I really enjoyed the course. A good 80-90% of it was closed to traffic and lots of police out watching the intersections. Quite a bit of drafting going on however. I didn’t mind riding pass them and yelling out “Breakit up guys” after that, I got a couple non-drafting followers (which I thought was cool), we pushed each other until the finish.

Really learn what my limits might be and go to that level but with the limited workout time this past 5 months, I did what I could

Again, a bit of a run to get into and out of transition.

This was a slow transition, where I really took the time rack up my marbles. I think this was the first sign of what was coming. I need to practice more bricks.

I started slow but steady with a walk/jog pattern but after 6.5 miles or so I just could not get it together. HR was on the 150 but I just could not get my legs to move in any type of running form. It was a walk/run suffer fest for the rest of the route (8 miles). Even seeing some of my friends catching and passing me, I couldn’t get the pieces in place. Took ice and water and Gatorade at every station and a gel every other station.

Definitely need to work on my long ride/run bricks more. This is a must, even for Olympic races

Crash on a bench while my family served my needs (LOL), then a 10 min massage on the legs. I wish there had been some ice baths After the finish grabbed some pizza – honestly, there was not much more to eat than pizza so I took my share of pepperoni and water.


My inability to run period. Definitely impaired by lack of training.


The swim was very well marked (buoy every 100 mtr or so) The bike course was 80-85% closed to traffic and the hills were all manageable (it’s Florida) and the wind just upped the bar slightly. Lots of police watching intersections. All the aid stations on the run were great.

All the volunteers were cheering us on even late. They changed the run so that it has less off road, which was a plus. Really it was a great run course.

(Thanks to TriRsquared for this template).