Ironman 70.3 Florida - Triathlon1/2 Ironman

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Orlando, Florida
United States
Ironman North America Athlete Services
87F / 31C
Total Time = 6h 14m 22s
Overall Rank = 1053/
Age Group = W35-39
Age Group Rank = 45/110
Pre-race routine:

We drove down to Disney on Thursday - 10 hours in the car was not too fun! Relaxed on Friday, went to the Expo, did a short run, laid at the pool. We went down w/ my sister & brother in law (who was also doing the race) - it's always fun to hang out w/ them! Sat. was bike drop off & a short nap. Woke up at 4:15 after a good night sleep, got dressed, choked down a bowl of grits & some coffee (big mistake) and drove over to meet the bus.
Event warmup:

Got transition set up, walked around & found Paul & Bobby & Robin & Michelle. Felt great, didn't get too worked up or nervous.
  • 37m 50s
  • 2112 yards
  • 01m 47s / 100 yards

I will go along w/ all the other whiney folks in saying - the course was long. I did a fantastic job drafting at just the right speed. I had a great line & aside from being crowded it was a great swim, time doesn't reflet that, but it was still a good swim. This is a great IM race pace, drafting or not.
What would you do differently?:

Nothing, had a great swim. If I was going for a time I could have worked harder, but for what the race was for me it was perfect.
Transition 1
  • 03m 34s

Had to dodge all the folks walking but ran to transition, should have put on body glide (pits) and more sunscreen (grr, Paul had it so I couldn't!)
What would you do differently?:

Aside from the body glide & sunscreen nothing, good speedy transition
  • 3h 03m 26s
  • 56 miles
  • 18.32 mile/hr

The rain was nice to keep things cool but made it hard to make the tight corners. Again, followed IM race pace & HR. Didn't eat the paste and executed plan to a T. One downer was having to get off to pee not once (in the woods, got cleats full of sand), not twice (aid station) bu three times. Not overhydrated, hydration & sustained energy was perfect. Just an angry bladder from the AM coffee.
What would you do differently?:

Not pee, or have to pee for half the dang bike!! Seriously, I am hoping not to have a repeat of the 5 potty stops for the IM this year - this was not a good indicator.
Transition 2
  • 01m 56s

Again, I had to pee so I flew through transition to the potty!
What would you do differently?:

Put on sunscreen, put body glide on the armpits.
  • 2h 27m 29s
  • 13.1 miles
  • 11m 16s  min/mile

Felt great for the first lap and a half. Ran strong (didn't get the splits but I felt great), then hit the half way point of the second lap and hit the wall. Still ran but it was a struggle. Last four miles I got through promising myself an IV at the finish line. Ran all but the through the last few aid stations which was an improvement over the Disney Marathon. Man, it was rough out there.
What would you do differently?:

I didn't walk an aid station until mile 8, that was a bit of a mistake. I should have started walking the aid stations from the beginning & probably would have run faster overall. Funny, my swim was effortless, my bike was very easy paced - then I hit the run and saw that I had under 6 hours in the bag & threw the plan out the window and tried too hard. Dumb. Probably would have beat 6 if I would have stuck to the plan and kept my easy pace.
Post race
Warm down:

Sat at the finish line waiting for Paul. He started 15 min. behind me. Drank some h20, hobbled around a little, then saw him cross the line. Found Robin, Ru & Bobby, then went to watch Michelle finish.

What limited your ability to perform faster:

Heat and my bladder! Overall it was a good training day for Louisville.

Event comments:

Overall a fun and well run race. I did not at all like the run course which will keep me from coming back.

Last updated: 2008-05-04 12:00 AM
00:37:50 | 2112 yards | 01m 47s / 100yards
Age Group: 17/110
Overall: 572/
Performance: Good
Course: Rectangle
Start type: Run Plus: Waves
Water temp: 81F / 27C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 03:34
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
03:03:26 | 56 miles | 18.32 mile/hr
Age Group: 59/110
Overall: 1406/
Performance: Average
Avg. H.r. - 146
Wind: Little
Course: 1 loop, flat as a pancake
Road: Smooth Wet Cadence: 88
Turns: Average Cornering: Average
Gear changes: Good Hills:
Race pace: Comfortable Drinks: Just right
Time: 01:56
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
02:27:29 | 13.1 miles | 11m 16s  min/mile
Age Group: 60/110
Overall: 1038/
Performance: Bad
153 h.r. avg.
Course: Like running through the savanah - grassy, sandy, hot & humid. 3 lap course.
Keeping cool Bad Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4