Ironman 70.3 Florida - Triathlon1/2 Ironman

I was in the Challenged Athletes group we got to start third. It was nice starting that early. I was near the back of the wave at the start, but our wave fanned out pretty well and really only had one person swim into me pretty hard. I gave them a slight nudge and all was well for the rest of the swim. I felt pretty good, but in thinking about it I really didn't into a great rhythm. I was pretty close to the course markers and I was able to sight off someone for most of the swim leg so that helped me stay on course.

About the only thing I would do different is perhaps swim a little harder but overall it was an okay swim.

I am not a fast transition person, but did good by my standards. I am still getting used to my Shimano SPD-R cleats after using Look forever so I had one cleat that was a bit difficult to get clipped. Once clipped in I was off and rolling. I was at the back of the transition area so I had a long run to start the bike.

Not much at all

I had a pretty good bike. I have a great boss and he let me use his Zipp wheels for the race. I am not sure if they made a difference or not, but I did noticed the front wheel was rubbing a little on mile 35 so I let the brake release go and it made a difference. I felt pretty good on the bike and was happy with my pace for the most part. I was a little disappointed with effort but my bike training has been a little off year to date so I can understand why I felt a little slow. I think I drank enough, but my quads were pretty tight toward the end of the ride. I think the winds and lighter training had an effect on my bike leg.

Train more and determine a nutrition plan that works better.

I thought I did a good job with this transition. I did make sure my shoes weren't too tightly laced as I had a problem with that at a recent half marathon. The only thing that was a bit of a challenge was running in the sand between the bike dismount and transition area. Bike shoes and sand don't mix very well.

Not much at all

After I got off the bike and started running, my quads were pretty tight. After the first mile or two they loosened up somewhat, but I could still feel them. I drank and sponged at all the rest stops trying to stay cool and hydrated. The first loop of the run went pretty well after about mile 2 when I got loosened up a little. Loop two of the run went fine. Got some high fives from several of the CAF team members. It was nice being with this group as we did encourage each other the whole run. The last lap of the run is where my legs really started acting up. About mid way through mile 11 I had to walk a little. The cramps were coming but I figured I could stave them off for a little longer so I started running/trotting after a minute or so. I got to mile 12 aid station got a good drink of gatorade and water and set out for the last mile. I have to say that was the hardest mile of running I think I have ever done. Both legs were very crampy from the quads to my toes. Several times I just about totally locked up. When I hit the shoot for the finish everyone was saying just a little bit further, almost there. That really helped get me over the last few hundred feet. I got my medal from Elmer one of the veterans involved with CAF. That made my day.(plus the hug and kiss from my wife and daughter)

I have got to figure a nuitriton plan for the race so that I don't cramp toward the end of the run. If I could do that I think I could run a sub 9 minute half marathon.

I chilled out at the post race activities with several of the CAF team then headed to the hotel for a shower. Once showered it was too the pool for a few post race beers as celebration with one of the folks from our CAF team.


During the race nuitrition.


I thought about the race on my drive home and whether I would do it again after doing it in 2005 and now in 2007. I have to say I will. It's fun for the family being at Disney and it is pretty well run. I do wish the run course had more shade, but I suppose it is part of the challenge.