Ironman 70.3 Miami - Triathlon1/2 Ironman

My sighting was terrible. This being my first Half Ironman I was extremely conservative on the swim, didn't push pace at all. Did a poor job with sighting, on at least 3 occasions was well off. (Especially 2nd to last turn at red buoy) I never got tired, which means I had plenty left.

Next time, I'll train more for speed work. I will also incorporate a lot more strength training for my pull and stroke.

I still haven't purchased clips and cleats for my bike, I still using old school system.

Upgrade my pedals to clips.

There was a nasty headwind on our way out, couldn't average more than 14 - 15 mphs without putting in some serious effort and heart rate jumping. Decided to tuck into aero position, and just pedal comfortably. Did a great job with gatorade nutrition, GU gels every 30 minutes, 1 cliffs bar at beginning of bike. Stopped to pea at mile 15, no way I'm going on my bike! Lost some guys I was chasing, never caught back up with them. At turn around, wind was at our backs, I was averaging 20+mph, mostly 23 - 25 mph! Passed a lot of people on bike.

Given the conditions, my equipment I wouldn't have changed a thing.

Slow T2. Had no legs after bike, tough to run with bike.

Not much I could have done different given training, etc.

Like I stated in the course description, I didn't train for bridges. My game plan was to start the run very slow, but my 1st mile pace was 8:20/mile which is what I typically do in training, however not after swimming 1.2 and biking 56 miles! I tried to take in additional calories on the run, but I just couldn't stomach eating another gel or GU so all my calories were Ironman Perform, which was on the course. I also ran with my Ironman hydration belt, but this was pretty useless since my hotel didn't have a fridge and my Gatorade was luke warm. What upset me on the course, is we started so late so by the time we were at the Hydration stations the Ironman Perform was also warm, energy bars gone, etc. I'm looking forward to starting earlier next year as I will have moved up in Age Group. After the 3rd mile, my legs were excruciatingly tight. It was very painful to run, and the entire run was a constant chess match between walking and running. My mind didn't want to let me, but my legs scream was hard to ignore. I blame my lack of running off the bike to this sensation, as I have ran 13.1 in training 3 times before and finished in 2:07 as PR. Coming through Miami, people were cheering me on to finish. That was nice, however because we started so late there wasn't as many people as I anticipated at the race finish. Nevertheless, seeing my wife, brother Kevin and friend Dudley there gave me an extra spring and my step and I ran through the finish feeling accomplished. It was cool to hear my name over the loud speakers, I'll never forget it!

More bricks after long rides to get my legs in better shape. But seriously people, how much can your legs take?

After the race, my legs were in trouble. I could barely walk, and when sitting down on a chair my ass hurt so bad from all the exercise. I tried to eat the free food they had at the event, (chicken, rice, etc.) but it was so bland and dry, no taste I couldn't stomach it. Everything looked awesome, but my stomach was still very sour from all the sugary drinks and gels consumed on the race course. After about 30 minutes of me sitting on the chair (lol), we took off for home. When I got home, the only thing I wanted was a large peperoni pizza which I devoured, then fell soundly asleep.


I was frustrated on the bike, that the wind was in my face and my average mph was very low, so to make up for that on the way back in the wind was to my back and I biked faster/harder than I did in training. At one point, I was averaging 26 mph. I think that also greatly hindered my ability to run off the bike.


For my first Ironman, this was an amazing event. I met Leanda Cave, the 2012 Ironman World Champion and she also won this event. I had my wife, brother and friend Dudley there to support me and the overwhelming support from my friends around the world on facebook made it all worth it. I'm looking forward to next year, hoping I can do a sub 6 hour time.