Miami Man 1/2 Iron Triathlon - Triathlon1/2 Ironman

I got the beach with about 1 minute to spare before the start. It was great to just get there and go. No sitting around waiting and watching. Just go!
I started off easy and worked my way through the crowd. It took about 3/4 of the first loop to get some clean water. I got out after the first loop, rounded the timing mats and got back in the water for the second loop.
This time there were more people up ahead from the following waves. I navigated around and occasionally found some feet to draft off of.
The course felt a little longer than previous years. I have done this same swim course in 31 and 33 minutes. However, like Patches put it, I haven't been swimming as much this training cycle. Oh well!

I guess swim more.

Got out of the water and started the longish run to transition and through transition to my bike. I got all my gear on and grabbed my bike. I was racked directly in front of the bike exit. So, it was a short run with the bike and onto the bike course.

Nada.

Since it was cool outside, I decided to stay in the small chainring for the first 4 miles. I wanted to make sure to warmup before putting in a good hard effort. Coach D advised me to race at a HR of 154-156 and up to 161 into a headwind. I spent the whole ride working the gears, cadence and effort. I wanted to make sure to had something left off the bike so as not to have to walk the run course.
I felt great the entire time. I was excited about my time splits while I was on the course. Since, we trained so much on the course, I knew when and how long I would have a tailwind, headwind, etc. I could gauge my efforts accordingly. There is something relaxing and stress-free about knowing the entire course.
In the last 2 miles I sat up and took in some calories, salt tablets and stretched in preparation for a good run. Before I knew it, I was back in the park and heading toward the dismount line. A course PR by 15 minutes.

I'm not really sure right now, but there must be something I could have done.

I actually decided to sit down and take a little more time than usual to get ready. I wanted to simulate my training transitions, get focused and remember the running plan before hitting the course.

Probably take in 4, instead of 2 salt tablets.

I headed out on the run course with a plan to keep an 8min/mile pace & HR less than 174 for the first loop. I immediately saw my wife and kids as I headed out and that was a great pick me up. I spent the entire first loop monitoring my HR and pace hoping to not cramp up like I usually do since I rode faster than previous years. I got to the 5 mile mark and felt great. The 5 mile point is the farthest I had ever run before having to walk/run due to cramps in my 5 previous attempts. I passed that point and knew it was going to be a much better day. However, I still kept in mind that the wheels could come off at any point. So, I stayed focused and made sure to keep my pace and HR.
I finished the first loop and was still comfortable and just under pace. I saw my family and friends again before beginning the second loop. As I started the second loop the weather was getting a little warmer so I made sure to take in more salt and continue to monitor the cramp situation. It was a tougher & slower second loop. My legs felt like they would cramp at any moment. I had to slowdown occasionally in order not to cramp up. I made sure to change my stride length and turnover often to manage the legs. At the 12 mile sign, during and off road section, my right hamstring cramped. Wow! I couldn't even take a step. So I just stood there, massaged it out and a minute later I was back on track running to the finish.
As I crossed the finish line, I knew I had finally put together a good half IM. What a relief!

Take in a few more salt tablets during the first loop.

It was absolutely amazing to have my family and fantastic friends at the finish line. I just recovered and soaked it all in with everyone around me. I felt a little out of sorts after a good hard effort. However, slowly but surely the enormity of the accomplishment started to sink in. After 6 half iron distance races, I finally put a good one together. There are still things I will work on, but the doubt that I can actually race and be competitive, not just do, this distance has been solidified in my mind.


My fear of cramping in the last 4 miles of the run.


The race keeps getting better year after year. It is an awesome event at the right time of year for South Florida. Great job by the race director and sponsors.