Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
Ironman North America
60F / 16C
Sunny
Total Time = 11h 46m 28s
Overall Rank = 794/2400
Age Group = 35-39
Age Group Rank = 166/385
Pre-race routine:

Ate a plain bagel w/ PB & honey, a small sugar-free Red Bull. Walked to body marking, topped off bike (air, food & fluids)...headed inside the Boardwalk Hotel lobby and put on the wetsuit and just hung out for a bit before heading to the beach.
Event warmup:

none...
Swim
  • 1h 14m 47s
  • 3800 meters
  • 01m 58s / 100 meters
Comments:

The swim was tough, but mot as insane as I thought it was gonna be. The first 300+ meters were FULL CONTACT and then the turn bouy's were chaotic. But there were sections of clean water to swim in at times. Just kept it steady and kept swimming forward...did not panic or freak out out at all! I was suprisingly calm at the swim start! I think because of how long the day is I wasn't concerned about losing a minute or two on the swim, like with shorter swims.
What would you do differently?:

Nothing really...
Transition 1
  • 08m 39s
Comments:

Looooong run from the swim exit to T1 bags -----> changing room (which was packed!) -----> then another loooong run from changing room to get bike. Had to retreive my own bike from rack, which was easy... then ran with it to the mount line area...hopped on an got going.
What would you do differently?:

Nothing, I ran and hustled the whole time... it was just a long distance to cover in TA.
Bike
  • 5h 38m 59s
  • 112 miles
  • 19.82 mile/hr
What would you do differently?:

Besides the 4 minute penalty ~ nothing! I surprised my self by averaging 19.8 (20mph when rolling - without penalty)
Transition 2
  • 04m 42s
Comments:

Came off bike good, ran with shoes on, bike volunteer took bike, picked up T2 bag and headed into changing room. Made the change over quickly & a volunteer bagged my cycling stuff as I pulled it off. Long run from changing room to run exit! Legs felt great running, but my stomach was a little uneasy.
What would you do differently?:

nothing!
Run
  • 4h 39m 23s
  • 26.2 miles
  • 10m 40s  min/mile
Comments:

The first 10 miles were rough, much like BSLT! Stomach was uneasy, and I felt slightly nausous. I took in some pretzels and chicken broth and it helped calm my stomach. from mile 12 - 17 I felt much better and held a good run pace. When I was running through out the course I was keeping it sub 9 and closer to 8 most of the time. But I had to walk alot more than I anticipated. Fatigue really started to set in from miles 20 - 24ish...then I knew I was SO close and I finished the last mile or so with a great run. I heard Mike Riley call my name, which was AWESOME...but I didn't run over to my wife and friends on the side and I didn't run down the missle of the shoot! I was so caught up in the whole thing being over I didn't focus on enjoying the finish like I should have.
What would you do differently?:

Try to RUN more walk less and ENJOY the finish!
Post race
Warm down:

Mile walk back to the Condo... hot shower, warm clothes and then a long walk back to the finish area to see other friends finish. Walked back to Condo again, ice bath and on went the ZOOT Compression Recovery Tights!!!

What limited your ability to perform faster:

nothing really, I am very satisfied with my race!

Event comments:

This was a great EXPERIENCE! I will do another IM, but not until 2011! ;)




Last updated: 2008-12-18 12:00 AM
Swimming
01:14:47 | 3800 meters | 01m 58s / 100meters
Age Group: 188/385
Overall: 952/2400
Performance: Good
Suit: Zoot Zenith Full Sleeve
Course: 2 loop rectangular
Start type: Wade Plus:
Water temp: 71F / 22C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting:
Waves: Navigation: Good
Rounding: Average
T1
Time: 08:39
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
Biking
05:38:59 | 112 miles | 19.82 mile/hr
Age Group: 176/385
Overall: 811/2400
Performance: Good
Wind: Some with gusts
Course: large single loop with one section of an out and back. That section of road sucked!!! Every 10ft was a large crack in the black top and you rode with a thump-thump every 10ft!!!! Water bottles dislodged, etc. There were packs of riders and it was tough at times to get around them or stay off of other riders wheels. I fought hard to stay to the inside or far outside to keep from riding near others wheels. I got a RED CARD at about mile 45 for failing to make a pass (a drafting penalty) and served 4 minutes at mile 75. I truly believe it was BS, but what are ya gonna do! I took advanatge of the short break and stretched! Overall the bike went extremely well for me, especially the section from mile 60ish to the 100mile mark. The road surface was very smooth, and I was easily averaging 23 without much effort. The wind was tough on several sections of the course. The course is NOT FLAT! It is flatter than some of the other courses maybe, but it had plenty of rollers and two big bridges (one of which was at mile 100!) Nutrition went fairly well, but I don't need to taste another PAYDAY bar for some time! 2 Roctane GU's, Gatorade, 2 shot blocks, paydays, and water on the bike. Stomach started to feel queezy toward the end of the bike and it carried over onto the run. Legs felt great coming off the bike and back and neck were a little fatigued but not as sore as I thought they might be.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 04:42
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike
Shoe and helmet removal
Running
04:39:23 | 26.2 miles | 10m 40s  min/mile
Age Group: 182/385
Overall: 948/2400
Performance: Average
Course: 2 loop course
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5