Bone Island Tri - Full Iron Course - TriathlonFull Ironman

I'm happy with this swim given the conditions. It wasn't terrible but the waves and swells were a little bigger than expected. There were time that the water was so shallow I had to walk. That was really frustrating. They needed more buoys for siting, especially with the swells. Swim time includes the run to the changing tents. I was around 1:12 when I got out of the water.

Nothing. You can't control mother nature.

Really good transition but the time doesn't include the time spent in the changing tent. Overall T1 was around 5 minutes.

Nothing

Pretty good bike overall with the headwinds. I paced myself good and really ignored my pace going into the headwinds. The tailwinds were nice coming back into town. Some people complained about a narrow shoulder or rough roads but I disagree. There were a few sections of road that was a little rough but nothing terrible to me. I would give anything for the size of the shoulder on the race where I live. I felt like there was more than enough room.

Drink more water. I don't think I pushed too hard on the bike but I didn't drink enough and I think that set the stage for the meltdown during the run. I was used to riding in the cooler temps and didn;t drink enough and ended up starting the run slightly dehydrated (I think).

Nothing special here but your typical T2.

Nothing

UGH! Where do I start. I totally blew it on the run. I didn't drink enough on the bike and paid for it big time on the run by ignoring what my body was telling me. I got caught up in calculating my overall time. The first 9 miles I was right on my target pace BUT my HR was way too high and I was way too hot. I didn't drink or eat enough during this time and that combined with the lack of hydration on the bike put me in a big hole that I couldn't get out of. After mile 9 things went bad. Cramps, nausea, dizzy, you name it, I had it. I wanted to run and my legs were not so tired that I couldn't run but everytime I tried to run I felt like I would pass out so I did a lot of walking. Up until this point I was stupid and didn't cool down. I started carrying ice in my hands but the damage was done. At mile 16 I had to take a break and debated calling it a day. After sitting at the aid station for a good 5 minutes and fighting the demons in my head telling me to stop I decided to push on. I had invested way too much time to quit this far into it. The remaining 10 miles was just survival mode and I thought alot about where I screwed up. I was happy to be done with this race.

Hydrate, hydrate, hydrate! I would pay better attention to what my body was telling me and stay as cool as possible.

Hydration and over heating. It really wasn't that hot but at the start of the run I was sweating like crazy. I had the training I just messed up the 4th part of a race which is hydration/nutrition.


Now that I've had some time to digest my performance I happy with it. At first was so mad at myself especially since I blew a podium spot in my age group. Looking at the results I was still MOP with a terrible run (walk). Mentally I had to push myself to finish and I'm happy I didn;t quit. I learned from my mistakes and end the end I did have fun.

I don't think I'll do this race again. I knew there would be some logistic issues being the first year but creating a descent course in Key West is too hard. The swim was too shallow and needed a lot more buoys and volunteers to direct people. The bike was not that bad too me but I heard about cyclist getting stopped at a turn around for up to 10 minutes. I would have lost my mind if they did that to me. The run down Duval St was a disaster. They didn't have the road blocked off and there was no way I was going to run on those narrow streets with traffic. The sidewalks were littered with drunks and tourist so it was juts a big mess. The finish line was like a ghost town. Very few people were there and all they had to eat was pizza.