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Gulf Coast Triathlon - Triathlon1/2 Ironman

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Panama City, Florida
United States
Gulf Coast Triathlon

Total Time = 5h 42m 41s
Overall Rank = 425/1312
Age Group = M35-39
Age Group Rank = 72/169

Pre-race routine:

We drove down Thursday night which made for a long day but it was so worth on it Friday to have the whole day. We did an small OWS on Friday. The suck factor on the water was 10 for sure. 4 foot breakers. Brutal. One of the other Sport Factory said it best when it said "the swim tomorrow will be about survival". Yup, there goes my sub-30 swim time. No biggie. Got checked in and racked bike. Hooked up with parents and had a great dinner with the Corns, Zimmer, Brett and my parents. Got all my gear ready before I went to bed.

Brett and I woke up at 3:45am (which was 4:45 ET so it didn't feel so bad). I lathered up with SPF60 all over. Tried to make coffee in coffee machine but it didn't work and my sad attempt at boiling water didn't work either (I am useless in the kitchen). Off we go to pick up Greg and make a stop at McNastys for Coffee.

Got to transition. Got body marked and setup my transition. Saw a few of my masters folks and checked in with most of the NAMCers. Helped Ann Marie get into her wetsuit (she was freaking out a little).

Went down to swim start at 6:15 for our 7:00am wave start. I did a little more talking with different folks before spending a few minutes of alone time. Finish putting on wetsuit. Game time. Focused like an f'in laser beam. Only two ways to finish this thing: on a stretcher or across the line.

Event warmup:

None.

Swim

36m 8s
2078 yards
01m 44s / 100 yards

Comments:

57th in AG
301st overall

Most of my friends know I have certain issues (e.g. phobia of pickles); one of my issues is a strong gag reflex. I could never be gay. Anyway, saltwater activates it big time and I start dry heaving. My secret weapon is earplugs. The waves were calmer than they where on Friday but the water still had a suck factor of 8. So given all this, I thought I would be happy with anything under 40 mins. I certainly was not going to push this swim.

Brett and I lined up on the left side. Horn went off and I ran in, dolphin diving at the first wave. After first 50 yards or so I felt like I got into a rhythm. About the only issue on the outbound leg was that I was all over the place. If this were a book, I would title the swim chapter "Getting my monies worth" because I zig-zaged all over that course.

Made it to the first turn and everything was fine. Somewhere just after that, I noticed Brett off to my left side. Damn. I was supposed to drop that guy. Just kidding. Given the conditions and that this was my first HIM, I was thrilled to swim beside him. That meant I was pacing my swim just right.

Made the second turn and BAMM, got kicked in the face. Not a brush kick, a full foot to the face. I cussed so loud that the guy stopped swimming to apologize. We kissed and made up. Readjusted goggles and moved on. Had a tough time keeping on course the coming back despite siting off the buildings.

What would you do differently?:

Not a damn thing. Given the conditions of the water and my first salt water swim and first 1.2 mile race swim, I am more than pleased with this.

Transition 1

02m 55s

Comments:

23rd in AG
199th overall

Time includes run from beach to transition. Pleased with this. Gave kids and parents high five coming out.

What would you do differently?:

Nothing.

Bike

2h 36m 37s
56 miles
21.45 mile/hr

Comments:

61st in AG
267th overall

What a perfect bike. First 10 miles I rode in my small chain ring and focused on cadence and letter HR come down. It started in zone 5 and it finally hit zone 2.9 at mile 7. Then I shifted into the big chain ring and tried to keep my HR between zone 2.5 and zone 3.5.

For the most part I played leapfrog with a few guys. Going out on front beach road I averaged 20 mph. Then we headed inland on Hwy 79 where I averaged 22.7. Going out on Hwy 368 I averaged 23.6. I noticed that the pros coming back did not look happy. Hmmmmm, we MUST have a tailwind (they did mention something about head/tail wind at the swim start). Coming back in on Hwy 368 I average 19.9. Yup, head wind confirmed. Then for the final 13 miles of Hwy 79 and Front Beach Road I averaged 20 mph. About mile 40 or 45 I was ready to get off the bike.

The only issue was when I was coming back into transition about 200 yards from transition. Some dude was on the left side and started to drift over to the right. As I was coming up on the right, I told him several times I was coming on his right. Finally, rather than hit and wreck, I yelled at him to get the F outta my way. Did my flying dismount and ran into transition. I think the same guy was racked right beside me. LOL, oh well.

What would you do differently?:

Nothing. This bike course was my bitch for the day.

I went with front trispoke and rear disc and that was the right choice equipment wise.

All the bike work that Brett has had me do paid off big time. This is only my second year of triathlon and to average 21.5 MPH over 56 miles is a stout performance in my book. NO WAY I could have done this last year.

Transition 2

01m 27s

Comments:

23rd in AG
140th overall

Coming into transition, I was at 3:16 overall time. Wow, now I'm thinking, I'm busting this out big time. I have sub 5:30 in the bag. F that even, I'm banging out a PR half marathon and I'm going 5:10.

Up to this point, it had been overcast. So my original plan to apply sunscreen, given that I was at 3:16 was bagged. I grabbed my shoes, hat, gels and was gone.

What would you do differently?:

As I sit here with a TERRIBLE burn on my arms and shoulders, I now wish I had grabbed some sunscreen and applied it while running. This is something I will practice. I don't think it effected my performance; just something that helps.

Run

2h 25m 27s
13.1 miles
11m 06s min/mile

Comments:

104th in AG
603 overall

My plan was to run 5 miles in zone 2, then 5 miles in zone 3, then the final 5k whatever I had left. Coming out of T2, My HR was in zone 3. So I tried to slow it down as much as I could. My first mile was 8:37 and this would be my fastest mile. AT mile 2 or 3, Kraig caught and passed me. I thought about going with him but reminded myself to run my own race. I caught back up with him when he started walking and then we caught Greg at mile 3 or 4.

I really, really wanted all 3 of us to race together and push each other right to the end.
At this point I still felt good; Greg and Kraig didn't so I pressed on. I tried to start taking in water but all I could get down was a sip or two. At mile 5 I took some gel and started dry heaving. Oh no, this isn't good. I couldn't take down fluids or nutrition; however I thought I could make the rest of the race on willpower alone.

Going into the park of doom, I was slowing but still averaging below 10 min miles so I was happy. Just about this time, the sun cam out. And the heat went from 80 deg to 95 deg in about 5 mins. Again, tried to take in water but could only get down a few sips. This was not the most convenient time to be in the 2 mile park of doom with NO aid stations.

Coming out of the park, I slowed to 11 min miles. Things still looked good to break 5:30. All I had to do was crank out 10 min miles for the last 3 and I was golden. I caught Courtney with 4 miles to go and though it would be cool to finish the race together. We leapfrogged a little. I decided that it was time to make the final push......

....And this is where the wheels feel off. As soon as I started cranking up the pace, I started dry heaving. At this point, I was dumping anything and everything on my body to stay cool. Ice down my shirt, water over my head. My shoes where slogging with water. I thought about asking Courtney for some electrolyte strips but I didn't want to try something that I hadn't tested in training. At this point, something like a 30 min 5k would have gotten me close to 5:30. Anything above a 12 min pace and my stomach pawned me like a bitch. So I walked/jogged the last 3 miles. Last 3 miles were an average 13.5 min miles. Suck factor at this point was 10+.

I ran past the NAMC tent with all my friends and family and finished. I may not have been moving fast, but I was giving it 100% at that point.

What would you do differently?:

I need to figure out a different nutrition plan. I think I need more electrolytes. I've tried to use Enduralytes and I didn't like it. I think I will try those enulyte tabs. And I think I'm going to try CarboPro rather than Perpetuem. The Perpetuem that I had on the bike may or may not have had a hand in the stomach shutdown on the run.

Post race

Warm down:

Finished and saw Coach Susan. I mentioned how I could not keep fluids down and she said go to medical. I went to the med tent and asked if I could just sit down with an ice towel. The put me in front of a fan and gave me a Gatorade. I took one sip and started to dry heave. Waited 10 mins and tried another sip. This time it was all I could do to not puke.

I guess I looked pretty bad because a nurse came over and asked if I was ok. I said I couldn't get any fluids down on the run and can't now either; can I lay down and get an IV? 2 bags later and I felt like a new man. I feel a little guilty now but I was treated like a rockstar in that tent. They took my shoes off, gave me a new ice towel and rubbed my shoulders, then gave me a blanket when I started shivering.

What limited your ability to perform faster:

Maybe nutrition a little but run times were down overall so I'm happy with my time. For my first HIM to even have a chance to go sub 5:30 is pretty special. My goals for this race were to go sub 6:00 hours and to run the run. I think my fitness was 100% and minus the heat I was ready to go the distance. You simply cannot train for the heat in Atlanta for an early May race. Given the swim conditions, wind on the bike and sun/heat/humidity, I'm pretty proud of myself for 5:42 in my first HIM.

Event comments:

As close to an IM as you can get. GCHIM is one awesome race. The heat, the humidity, the park of doom; it's easy to get pawned by them. The volunteers are simply awesome.

Last updated: 2007-12-24 12:00 AM

Swimming
00:36:08 \| 2078 yards \| 01m 44s / 100yards
Age Group:	57/169
Overall:	301/1312
Performance:	Good
Suit:	Desoto T1 - the most badass wetsuit in existence
Course:	950 yards out, 200 yards left, 950 yards back.
Start type:	Run	Plus:	Waves
Water temp:	0F / 0C	Current:	Medium
200M Perf.	Good	Remainder:	Good
Breathing:	Good	Drafting:	Bad
Waves:	Good	Navigation:	Below average
Rounding:	Good

T1
Time:	02:55
Performance:	Good
Cap removal:	Good	Helmet on/ Suit off:	Yes
Wetsuit stuck?	No	Run with bike:	Yes
Jump on bike:	Yes
Getting up to speed:	Good

Biking
02:36:37 \| 56 miles \| 21.45 mile/hr
Age Group:	61/169
Overall:	267/1312
Performance:	Good
According to Garmin: 55 miles, 2:36:46, 2071ft climb, 165/191 hr, 97/117 rpm
Wind:	Headwind
Course:
Road:	Smooth Dry	Cadence:	97
Turns:	Good	Cornering:	Good
Gear changes:	Good	Hills:	Good
Race pace:	Hard	Drinks:	Just right

T2
Time:	01:27
Overall:
Riding w/ feet on shoes		Good
Jumping off bike		Good
Running with bike		Good
Racking bike		Good
Shoe and helmet removal		Good

Running
02:25:27 \| 13.1 miles \| 11m 06s min/mile
Age Group:	104/169
Overall:	693/1312
Performance:
According to Garmin: 13.39 miles, 2:26:28, 830ft climbing, 172/183 hr
Course:
Keeping cool	Below average	Drinking	Not enough

Post race
Weight change:	%
Overall:	Good
Mental exertion [1-5]	4
Physical exertion [1-5]	4
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

{postbutton}

jonathan22

2008-05-11 8:39 PM

Master

2125

Subject: Gulf Coast Triathlon

Gulf Coast Triathlon

Gulf Coast Triathlon - Triathlon1/2 Ironman

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