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

The swim was great. with the wetsuit, i felt comfortable, relaxed, and although there was some kicking and pushing in the beginning, after the first 1/4 mi people spread out some. the vis in the water was awesome. loved the wetsuit strippers.

Nothing. Although not the fastest swim time, it was comfortable for me to feel good about entering t1 and preparing for the bike seg.

I speedwalked to t1 - which was a little bit of a walk from the swim exit. I was impressed with the length of the trans area, and my bike was all the way near the bike start. I relaxed, took it easy getting my stuff ready for the bike.

probably could have moved a little quicker.

My nutrition i timed every 15 min with perpetuum, gels, elyte capsules, and water - changing things up with the plan i put tgr. this helped keep my mind occupied over the three-hr-plus bike ride. The course overall wasnt the most scenic, but with so much to do battling the wind and with nutrition, i found less time than i would have liked to actually enjoy myself on the ride as much as i wanted.

train harder during those windy days instead of sleeping in when i look outside and the palms are blowing too much for me! Otherwise, given my training level, nothing much to do differently. i was pleased with my nutrition and overall performance.

I speed walked through the transition area. Took some time changing shoes, sat down, forced myself to relax before the upcoming 13 miles.

Again....could have probably made it out onto the run course a little faster....but was just trying to conserve as much as i could.

I walked to just catch myself for the first 1/4 mi or so.... then got a little concerned after I started to run and immediately cramped in both quads.... i remember thinking "so this is how the next 13 miles is gonna be....wonderful." but, i just walked again, and when I started to run after another few minutes, all was fine and no muscle problems from there on out. I hit every aid station, alternating btw water and gatorade. I had some accel gels with me that i like better (actaully taste decent), so took those q 45 miunuted or so. The run through the zoo was nice - scenic, although i felt almost on display like an exhibit to the other patrons of the zoo. Was neat run course. I saw mary, dennis, an kim a few times throughout the course - my 3-man fan club - helped keep me going. The wind was nice for the run as it helped keep me cooler.

Work on running with faster times to help pace myself a little faster for the run segment. But again, given my fitness level, I was pleased with my overall performance.

I crossed the finish line, met up with dennis and kim, sat down, had some water, and that was it. Went to Ruby Tuesdays for some real food. Ate a little, tried to drink a beer.....but was completely drained.


Speed work...skill and ability level


Overall, I was soooo impressed with the volunteers. I loved the aid stations - the jimmy buffett one was my fave... in the shade, with the island music playing on a radio. The race was very well organized! Everything was great! Loved the race!