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Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
Ironman North America
ColdF / 0C
Sunny
Total Time = 11h 31m 39s
Overall Rank = 630/2301
Age Group = M30-35
Age Group Rank = 75/204
Pre-race routine:

I decided to drive to Florida from Maryland (via Athens, GA where my brother lives) to save $ on bike transport. I left on Tuesday, and got to PCB on Wed afternoon. I picked B up from the airport Wed evening. It was pouring rain all day Wed, so we went to register for the race on Thursday. Registration was a nightmare, and took 1.5 hours. Thursday evening B's parents came in to town. Friday, we went down to the store and bought some "Mdot" goods, then prepped our bags for the next day. We were able to get a short swim and bike in before which helped loosen things up. Once we got the bags and bikes dropped off, we were done with the prep. That's when my nerves really kicked it up a notch! We did get to bed fairly early, and I got a surprisingly good sleep.

The morning of, we woke up at 4:30. I ate a small bowl of Wheaties Fuel (hey, it was free) without the milk (no dairy before a race for me). We then walked to the start. After setting up my nutrition, we hit the port a potties, then went inside the host hotel to warm up. We wetsuited up, then went outside. The water was actually warmer than the air.
Event warmup:

The weather was 39 degrees at the start, so the "warmup" consisted of putting on the wetsuit inside the lobby of the hotel. Once we finally had to go outside, we just stood there shivering. I hugged B - I'm not sure if she knew it was as much to steal her warmth as it was to reassure her.
Swim
  • 1h 21m 35s
  • 4156 yards
  • 01m 58s / 100 yards
Comments:

When the gun went off, we were near the back directly in line with the first buoy. I was going to try to swim with B for as long as possible, which lasted at least 3 seconds. I ran in as far as I could easily go, then started swimming with the crowd. There was a lot of jostling and bumping for the first loop, but it was honestly not as bad as I thought it would be. There was a bit of a jam at the first turn buoy, so I swung a little wide to avoid it. The water was crystal clear, and I was able to draft and sight pretty well. Near the end of the first loop my goggles were bumped and I got some water in my left eye, but not too bad. I finished the first loop in 0:38:18. The beach walk between loops wasn't really long, but everyone was walking so it was hard to get from point A to B. I grabbed a cup of water to get the salt water tasted out of my mouth, and fixed my goggles. On the second loop everything was much more spread out, which meant less bumping, jostling, and drafting. I feel the second loop was a little longer, since the way out was a diagonal. I did the second loop, counting the beach walk in 0:43:17.

All in all, I'd describe the swim as "uneventful" which is just the way I like it. I know that comparatively I'm still a weak swimmer, but was pleased with my time.
What would you do differently?:

Not much that I can think of.
Transition 1
  • 10m 42s
Comments:

Sheesh, T1 was a freaking zoo. The walk out of the water was long, and there was a huge bottleneck at the showers. The strippers helped with the wetsuit, but it still got stuck (both on my watch band and on my heel). When I got to the change tent, there were people EVERYWHERE. There was no where to sit, so I just plopped down on the floor. I got changed, got my nutrition stored in my jersey, and then headed out. My bike was literally the farthest rack away, so I had to run through T 3 times.
What would you do differently?:

Separate out the stuff in the bag a little better (e.g., more zip lock bags for food, etc.)
Bike
  • 5h 28m 37s
  • 112 miles
  • 20.45 mile/hr
Comments:

I had fun on the bike, maybe a little too much fun. I told myself not to fight the wind, and give myself a "C-" on that goal. I stared fairly conservatively, to let my HR ease back down from the swim. There was a headwind / crosswind for a good portion of the first part of the course, so I focused on not fighting it. I was "called out" by some idiot how had been drafting early on: she says "gee, you must really like passing girls." I was speechless. Rather than argue or point out that she was cheating, I just hammered for a few min and never saw her again. The bike, like the swim, was fairly uneventful for the most part. My speed fluctuated a lot due to wind, but my RPE and HR stayed pretty consistent. Around mile 70-80 there was a draft pack (a VERY deliberate one) that got in my way a lot. Unfortunately, I spent too much energy trying to pass them or stay out of their way, which ticked me off. At one point I even pointed them out to a race motorcycle, who actually did say something to them, but no penalities were assessed. Oh well.

Mercifully, we had a tailwind on most of the way home. Around mile 110, on Front Beach Drive, I started to get a little emotional. For one reason, I had never cycled that far before. Another, is that I knew that for sure, I was going to be an Ironman. I knew that nothing would stop me from finishing that 26.2, whereas you just never know if you'll have a bike issue. Anyway, I chocked back the emotions, told myself to HTFU, and go kill the run....

One thing I loved, I wore my Gator bike jersey. Being in Florida, I got close to 500 "Go Gators!" cheers. It really was fun to know peeps were yelling to you. :-) One cop did yell "Go Noles", and I pitied him.

Nutrition:
I drank when I was thirsty, but tried to average ~1 bottle / hour. I had Gu Chomps at hours 1 and 3, and paydays at 2 and 4.
What would you do differently?:

Mainly just slow down some, and not fight the wind as much. I do wish I had worn warmer socks - I couldn't feel my feet for the first 2 hours of the bike!
Transition 2
  • 05m 34s
Comments:

T2 was very crowded, but not as bad as T1. At the start the volunteer took my bike, which was awesome. When I got to the tent an over-enthusiastic volunteer kept trying to shove my stuff back into the bag for me, despite me not being done. But it was no biggie.
What would you do differently?:

Not much that I can think of.
Run
  • 4h 25m 13s
  • 26.2 miles
  • 10m 07s  min/mile
Comments:

For every other tri I've ever done, the run is really where I excel. My plan was to do the same for my IM. I felt "OK" starting out, but after a mile or two knew I was going to fast. I walked a little at mile 3 to take off my arm warmers, then started running again at a much slower pace. I was able to run non-stop for the first 1/4 or so, but my legs were just really starting to feel it. I never cramped, just hurt pretty bad. At this point, I was realizing why you don't bike so hard.... :-)

Anyway, I basically finished the run by running when I could and taking walk breaks when I needed. Mentally, I was mad at myself, but I never got too down because I knew I was going to be an IM and that my overall time would be respectable. Once the sun went down it started getting cold again, so the warm warmers came back on.

I passed by B at mile 19.5ish for me, and was SUPER excited to see her. She looked good, which was a huge relief for me.

My nutrition was pretty much spot on. I felt a little "full" once or twice during the run, but nothing too bad. I would just skip an aid station when that happened, and it went away.

Once I got within about a mile or two of the finish, it really hit me. I got pretty choked up, and had to struggle to keep my $hit together (I did). I finished as hard as I could, and heard the words "Joshua Nipper, YOU are an IRONMAN!"
What would you do differently?:

Slow down on the bike, so that I had some extra juice left on the run. Potentially get in a few more long bricks during training so that I really knew what the legs were going to feel like after 5-6 hours on the bike.
Post race
Warm down:

I was FREEZING. I must have looked tired, because the catcher wouldn't leave me alone for a while. But he was very friendly, and I greatly appreciated it. I grabbed a space blanket, got my finisher gear and pic, then went to get food. Unfortunately, they were all out. Bummer. So I plopped down in the meeting place, and met my FIL. I sat there a few min, but was so cold that I had to go inside. I warmed up in the hotel lobby, and then went back for fresh pizza. After eating, we walked back to our hotel to really warm up. I put on like 3 layers, warmed up, and ate a bit more. We then all headed back out to watch B finish. She finished a little after we got there, with a huge smile on her face. :-)



What limited your ability to perform faster:

Overall fitness and leg strength. I just went a little too hard on the bike, and didn't have as much as I hoped left for the run. No excuses for me here. Better pacing would have yielded a better race, but overall I am pleased. It just serves as motivation for next time. :-)

Event comments:

Overall, I loved the race and the experience. In general, WTC put on a great race, and the vibe around time was tremendous. The pre-race registration was a nightmare, but it was only one day. The race itself and the post race atmosphere was great. The volunteers were also great, and can't be thanked enough. Finally, the crowd support on the run was a lot of fun.




Last updated: 2009-11-14 12:00 AM
Swimming
01:21:35 | 4156 yards | 01m 58s / 100yards
Age Group: 163/204
Overall: 1598/2301
Performance: Good
Suit: Zoot Fuzion (full)
Course: A two loop, counterclockwise course through the gulf. The current and waves weren't too bad, and were much less than the day before.
Start type: Wade Plus: Waves
Water temp: 75F / 24C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Good
Waves: Average Navigation: Average
Rounding: Average
T1
Time: 10:42
Performance: Below average
Cap removal: Average Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
05:28:37 | 112 miles | 20.45 mile/hr
Age Group: 59/204
Overall: 476/2301
Performance: Good
Average HR = 151 Max HR = 157 Split speeds every 5 miles (mph): 19.5, 19.5, 19.5, 20.3, 20.8, 21.2, 21.9, 24.2, 20.3, 20.1, 20.9, 17.0, 19.0, 19.4, 18.8, 20.4, 20.5, 22.8, 19.8, 22.7, 22.1, 21.5, 20.6 (2 miles)
Wind: Strong with gusts
Course: The course was mostly smooth, and pancake flat. The main limiting factor was the wind. There was a ~10 mile stretch that was the worst road I've ever ridden on though (roughly from 50 to 60). It was horrible.
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Too hard Drinks: Just right
T2
Time: 05:34
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Good
Running
04:25:13 | 26.2 miles | 10m 07s  min/mile
Age Group: 90/204
Overall: 741/2301
Performance: Bad
Avg HR: 140 Max HR: 160 Mile splits (min/mile): 7:36, 7:54, 8:15, 8:43, 8:30, 8:39, 9:39, 10:51, 9:57, 10:41, 9:31, 9:47, 9:59, 12:29, 9;25, 11:44, 12:27, 12:38, 12:43, 9:25, 11:24, 10:02, 10:12, 10:03, 10:17, 9:12, 7:44 (finally .2, or .4 according to Garmin)
Course: A two loop out and back course through neighborhoods on Panama City Beach, FL and St Andrews State Park. The run course wasn't bad, but was a little boring and "un-scenic", especially the 4th time you ran by something. As a healthy, red-blooded adult male, I did like "girl mile" (sorry, B!), aka stripper mile. Someone else pointed out that it got more and more interesting as the girls got more drunk, which I agree with. Though it was my first loop through when I got hit by their whip, so go figure.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 5
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] 4

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2010-11-16 2:37 PM

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Master
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Fulton, MD
Subject: Ironman Florida
I wanted to keep this separate, but this is the "lead up" story:
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Everyone talks about how an Ironman is a “journey”, to the point that I feel that saying so has almost become cliché.  Yet, for me, I truly feel that the physical, mental, and personal changes I have made have truly been a journey, so that’s the word I’m using.  If you don’t like sappy stories, skip this next part. 

 

When I was in college (circa late ’98, early ’99), I hit 245 lbs.  I was fat, out of shape, and extremely unhealthy.  About that time, my father passed away at the age of 48 from a sudden heart attack.  He was actually in pretty good shape, but was a smoker.  I really feel that his passing was a wake-up call for me, though it took me a while to learn the right way to do things.  I promised myself that I would lose weight and get in shape, and by the summer of 2000 was down to about 200lbs.  I lost weight through dieting and exercise, but looking back I never fully committed to making healthy lifestyle changes.

 

Over the next 5 years or so, my weight fluctuated back and forth.  I’d get up to 210 or so, and decide it was “time to go on a diet” or “start exercising again.”  I would crash diet, or start working out gangbusters and generally lose some weight, but it was never sustainable.  Back and forth.  It’s weird, but I can still remember the exact point where I told myself I was going to start running again.  It was early 2005, and I was going to get Chipotle for dinner.  The restaurant shared a parking lot with a movie theater, so I had to park “far away” and it was pouring rain.  Of course, I sprinted in to get my food to avoid getting wet.  I made it half way across the parking lot.  Knowing how pathetic that was, I decided to buy a treadmill.  Being cheap, I knew that if I plunked down the $ that I’d at least use it for a little while (never mind that it didn’t really fit in my house). 

 

I bought a treadmill and started using it.  However, the big difference between “this time” and all the others was that I went online to figure out how to do this “right.”  I found the website coolrunning.com, which, for me, was a godsend.  I learned how to ramp up running the right way, and enjoy it.  I started running more often, and longer.  30min runs turned into 45 on weekends, then an hour.  Finally, one weekend when my ex was traveling, I told myself it would be possible to run for 13.1 miles.  I watched the Matrix, and felt like I was going to die when I was done.  It took me 2.5 hours, and I went to Chipotle to celebrate by accomplishment.  I still remember when my ex called later that evening and I told her I had been running her response was “The whole time?!?”

 

After that first “half marathon”, I seriously started wondering if I could do a full.  Eventually, I signed up for the 2006 Baltimore Marathon.  I thought I was a little crazy, as did all of my friends and family.  During the training for that race, things in my previous marriage started falling apart, and in the middle of ’06 my ex and I separated.  Training for that marathon was the only thing that kept me together.  I truly believe that if I had not had those training runs to keep my mind focused that I would be in a much worse place right now. 

 

I finished the marathon in 3:49, beating my goal by over 11 min.  More importantly, I had the most fun I had in a LONG time.  The thrill of the crowd, the cowbells, everything about it I loved.  I was hooked.  Two weeks, my current wife (though only friend at the time) finished the Marine Corps marathon, and seemed to love it as well. 

 

As we spent more time together, our love or running turned into destination races.  I did 4 marathons in ’07 and 2 halves, followed by 6 marathons in ’08 (and 2 halves).  Sometime early in ’08, I mentioned to my now wife, B, that while running was a lot of fun, I may be interested in something more.  I think her response was “you’re crazy to do an ultra!”  I told her that while I haven’t ruled out the JFK50, I was thinking of doing a tri.  Of course, I didn’t own a bike and couldn’t really swim.  So, I bought a bike, and started cycling with no real urgency.  We joined a health club with a pool a few months later, and decided to give it a “tri.” 

 

We signed up for Columbia and Eagleman in ’09, not having any idea what a tri was really like.  Honestly, the thought of doing a 1.2 mile swim in the bay / river absolutely terrified me.  But, we were able to train hard, and both finished with great times.  A few months later, we started talking seriously about an Ironman, but I was pretty hesitant.  First, I wasn’t sure if I was ready.  Second, I knew I was going to propose around Christmas, and was worried about fitting everything in.  But, B encouraged me, so we pulled the trigger. 

 

Since January of this year, we’ve been training as hard as possible.  We have bought a house, sold a house, gotten married, and still finished the IM.  It has truly been an awesome experience, and it’s one that I think I’ll do again.  All of this said, I couldn’t have done most of this without the loving support and encouragement of my wife, and I am eternally grateful to her for showing me what one man can do when given the motivation.  I also owe a thanks to BT itself.  Coolrunning was bought out by the evil active, so I migrated to BT looking for those with similar experiences.  I don’t want to embarrass anyone so I won’t call anyone out, but watching some of the people on this site accomplish the unthinkable is truly inspiring.  I’ve been following several of your IM experiences over the last year of two, and it definitely helped with my motivation.  I’ve also met several of you in person, and those that I’ve met are even nicer in person that online. 

 

So a big shout-out and thank you to all!



Edited by jcnipper 2010-11-16 2:38 PM


2010-11-17 1:01 PM
in reply to: #3213656

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Veteran
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Kansas
Subject: RE: Ironman Florida
Great race and a really excellent time.  It is pretty amazing how the race itself becomes just a second on the clock compared to all the time put into preparation, even in the years before one signs up for a race and we don't even realize we are preparing ourselves for a challenge like this.  Congrats again. 
2010-11-17 5:23 PM
in reply to: #3213656

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Champion
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Williamston, Michigan
Subject: RE: Ironman Florida

Great job and thanks for sharing your tremendous journey!! Congrats

2010-11-18 8:46 AM
in reply to: #3213656

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Champion
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MA
Subject: RE: Ironman Florida

Congrats Ironman!

Your journey has been amazing and it is so neat that you B do all these events together. I want to know what cool things you'll be doing for your 10th and 25th anniversary.

It was fun to meet you two finally after the race and catch up a bit.

The dreaded bike pacing issue...always hard to figure out but important.

Savor your accomplishments

2010-11-18 7:16 PM
in reply to: #3213656

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Master
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NJ
Subject: RE: Ironman Florida

Great race Ironman! Your journey to Ironman was very inspiring to read also. Thanks for sharing.

2012-01-04 9:07 AM
in reply to: #3213656

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Veteran
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Subject: RE: Ironman Florida
Hey Josh, that was a great report and super commentary. Thank you for sharing. AWESOME!


2012-01-05 10:02 AM
in reply to: #3213656

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Master
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Crab Cake City
Subject: RE: Ironman Florida
I didnt get a chance to read this until now but great Race Report Josh!
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