Ironman Florida - Triathlon

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Panama City Beach, Florida
United States
World Triathlon Corporation
56F / 13C
Total Time = 14h 38m 37s
Overall Rank = 2891/3500
Age Group = 60-64
Age Group Rank = 32/58
Pre-race routine:

The usual stretching, eat full breakfast, go to Transition/body marking as soon as they open. Hang out with my sister in the cafe. Wet suit on in there. Triathletes have no modesty. Lots of other people changing in there as well. It's warm and dry and a place full of triathletes, so why not?
Event warmup:

Walk down to the beach. stretch a tiny bit, get arms, neck, and face wet. Wade out through the breakers. Start the swim easy because of the crowd.
  • 1h 13m 53s
  • 3800 meters
  • 01m 56s / 100 meters

I liked the organized by swim speed start. I found feet right off the bat and pretty much drafted for most of the race. Narrowly avoided a hard kick to the face at one point and swam away from that guy. I felt like I was swimming with the current on every single leg. I think part was due to drafting, but this year my stroke seemed to be in sync with the waves and swells. It was pretty awesome.
What would you do differently?:

Perhaps seed myself a little farther forward, or in the next faster group, although I was very happy with the swim.
Transition 1
  • 16m 6s

It's a long run around through transition. Flopping down in the sand to pull off wetsuit may not be worth it. I fumbled for a little bit to get my watches off my arm so the wetsuit could come off. Every one was in a hurry through the showers so I didn't get all the sand washed off. Might be better to just keep the wetsuit on and strip it myself. I don't think it saved that much time, and I got all sandy.

I was organized in 2 gal ziploc bags this year so the gear wouldn't get wet in the rain. Good plan, the big bag was full of rain water, but all my gear was dry. But I did fumble a bit with what was in each bag. Perhaps practice with bags.
What would you do differently?:

Strip my own wetsuit. Practice transition with gear segregated in bags. Overall I thought I was much quicker through transition, although I remember fumbling a bit with were stuff was located. just need to practice.
  • 6h 30m 56s
  • 112 miles
  • 17.19 mile/hr

Jammed my chain off the small side one time and had to stop to fix it. Rank difference indicates almost 1000 riders passed me. didn't seem like that many. :-)
What would you do differently?:

I missed my Randoneur rides where they push me to maintain 20 mph for hours at a time. I missed my Wednesday group rides where I chase the racers at up to 32 mph for as long as I can hang on - like maybe 8 or 9 minutes.

Riding in Albuquerque with all the hills I didn't spend enough time in aero. Riding for 6 hours straight in aero takes training which I didn't do this year.

I felt strong enough, but I rode a little too hard, just because it felt so good. At the end my legs were definitely feeling it. All in all an ok ride for the training I did.
Transition 2
  • 12m 48s

T2 bag full of cold rain water, but all my stuff was dry in the ziploc bags. I took a few minutes to just rest and gather myself. definitely rode too hard. I was a little uncertain how I had things organized in the various bags.

Mixed my drink bottles in T1; they had jugs of water there, and a table so it worked out very well
What would you do differently?:

Practice with stuff organized in ziploc bags. Train the ride better, and ride easier.
  • 6h 24m 54s
  • 26.2 miles
  • 14m 41s  min/mile

Something happened to my foot two days before the race. I had just a tiny bit of swelling in the middle metatarsals. Was it the massage? or was it walking too fast on the beach back to condo? Maybe too much barefoot on the tile condo floor?

Anyway I thought I had a little stone or bit of sand in my shoe. Stopped to fix it. Still a problem. Stopped and took my shoe apart to see if it was below the insole. Still a problem. Anyway I developed quite a blister under there.

I ran a little slower than I trained, but not too much for the first 1/2. 15 to 16 min /mi including walk and aide stations. During the second half it really hurt to walk and I could not walk up to pace. After a while my knee started hurting after running for a while. A slow jog seemed to be the best, so I did that as long as I could. Walking really hurt, so I did that until I couldn't stand it then ran till my knee hurt.

Afterwards, both knees are fine and I only have a blister on my foot.
What would you do differently?:

Training had to start late in the season due to knee injury at the 2012 IMFL, and my Dad's illness and passing.

I will start training speed much, much earlier in the training cycle. Probably get some more mileage, and schedule the extra day of running each week. I tried to do it ad lib this year but was not very effective at it. Think I'll start speed training now and continue through the winter.

Train the walk. In 2012 I walked about 4 miles one day a week at 15 min pace. I think that really helped the run that year. This year I didn't get that done.

All in all I think (except for the blister) I ran about as expected from my training.
Post race
Warm down:

Wander around and find my stuff, get a massage. had a bit of chocolate milk, but really didn't want it. Had 1/2 a piece of pizza, but didn't want that either.

I should have dug out my recovery drink and forced myself to drink that.
Had a good time visiting with my sister.
Walk back to condo.

What limited your ability to perform faster:

Mostly training. Secondarily the blister. Need to pay attention in that last week and not hurt it again.

Event comments:

The volunteers were awesome!

I took all my own gatoraide for the bike and the run. That worked out perfect. I made two bottles of double strength for the bike and diluted with course water - worked. For the last 1/2 of the run I had two bottles of double strength and only used one of them. I lost two bottles when I sat down one time to work on shoe.

If I ever have something like that again I should look for medical aide at aide station. Some moleskin would have made the whole thing a lot better I think.

Last updated: 2013-11-10 12:00 AM
01:13:53 | 3800 meters | 01m 56s / 100meters
Age Group: 7/58
Overall: 893/3500
Performance: Good
Course: two laps of rectangle
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 16:06
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
06:30:56 | 112 miles | 17.19 mile/hr
Age Group: 26/58
Overall: 1557/3500
Performance: Average
Wind: Some
Course: Giant lolly pop. Nice smooth roads except for the out and back 'lump a dump road' to special needs. NO wind for the first two hours, and it was awesome. Weather perfect for a bike ride, in the mid 60's to mid 70's got a little warm toward the end where I started using aide station water to cool off.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Just right
Time: 12:48
Overall: Average
Riding w/ feet on shoes
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Average
06:24:54 | 26.2 miles | 14m 41s  min/mile
Age Group: 32/58
Overall: 2227/3500
Performance: Below average
Course: Band on the porch at mile 5 was awesome. It was funny to look at all the runners stretched out for a mile in front of me, and they were all running at the same cadence - to the music. Girls station at mile 2 - still awesome The crowd was fantastic. Later in the night as people got quieter, I started thanking them for coming out and cheering, because it really makes a difference - and they would jump up and yell and scream. Interactive cheering. It was pretty good. Best sign on the course: You think you're HOT now, wait till you hit menopause. On the last lap in I was chatting with a lady who had one of those clapping hand thingies that you wave back and forth and it claps. Fourth time past her, and it's late. As I pass she said my hand is tired. I had to stop, turn around - hands out to the side and say your HAND is tired? Said it twice, the crowd laughed. Great spectators at IMFL!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time?
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4