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Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
Ironman North America
Total Time = 13h 26m 37s
Overall Rank = 1598/
Age Group = 35-39
Age Group Rank = 263/351
Pre-race routine:

Andrew and I went to waffle House for the pre-race routine. 2 eggs scrambled, wheat toast, crispy bacon. We ate with all the rabble who stayed out late partying for Halloween.
Event warmup:

We dressed in Andrews parents room which was right at the race. I applied TONS of BodyGlide as I had a bad wetsuit hickey from my prep swim on Thursday. We walked down to the corral and went in after a bit of standing around. The sand was quite cold so jumping into the water felt fine. I felt very strong and pumped for the race at that point.
  • 1h 15m 29s
  • 4156 yards
  • 01m 49s / 100 yards

I seeded myself with Flying Tiger and we got pumped for the race. I didn't jump out of the gate and i am a notoriously slow starter. This was a big mistake. I was caught for most of the race with people slower than I am. I swam a 28 minute lap two days before the race and for IMFL I spent WAY to much energy resighting, fixing goggles, choking on water from other folks etc. I never found a good rhythm.
I did swim a negative split (40/35) and my time is not that bad overall, but I was hoping on a 1:05 or so.
What would you do differently?:

Get out ahead and have confidence in my swimming.
Transition 1
  • 09m 16s

My shirt and shoes were bound up. I struggled with all of the eq I was wearing. Run shorts/shirt/cammelback/arm warmers. Too much gear wasted five minutes easy.
What would you do differently?:

Practice and trim down all of the crap I thought I needed.
  • 6h 10m 28s
  • 112 miles
  • 18.14 mile/hr

I felt like I was going easy on the bike. I felt great until about mile 70 when my energy dropped and I started to keep down less food. I kept my goo schedule and drinking water. My camelback from the first half lost it's valve and I needed to bite the tube and blow into the bag to keep the fluid from leaking all over.
What would you do differently?:

More long rides. No camelback. More long rides. Lose weight.
Transition 2
  • 07m 9s

I took my time here.
What would you do differently?:

Be better trained so that shaving two minutes off this time didn't matter.
  • 5h 00m
  • 26.2 miles
  • 11m 27s  min/mile

i stopped processing fluids about 4 miles into the run. I felt great and I was walking the aide stations and running the rest. Suddenly at mile 4 I started to feel really bad. My stomach felt bloated and I had to slow down. By the time I got to the first turn around I felt very poor. I still ran much more than I walked. I was just surviving at that point. I was hoping on the bike to make 13:00. But it was becoming clear very fast that this was not realistic. By the last 6 miles I was light headed and had stomach cramps. I wanted to make 13:00 so I paced on people who passed me. The last mile I ran most of it.
What would you do differently?:

Train more on the bike so my stomach doesn't shut down.
Post race
Warm down:

I felt bad and went to the Medical tent. BP was OK and I was 8 lbs down from my prerace weight. I chatted with Flying Tiger, Katiefrog, their family and my GF, Amy. They were all supportive.

What limited your ability to perform faster:

I was much better trained this time around, and I met my time goal of <13:30. I missed two long rides when I was sick and when I went on vacation with my son. I didn't have a good enough ruin base. I need to lose more weight.

Event comments:

I really wanted to race this IM, not just survive it. I walked so much of the darn run and I'm disappointed in myself for that. Next year is going to be a sprint year and trying to blow away Augusta HIM in my home town. In 2010 I'll do another IM and I'm going to cut another 2:20 off like I did between IMAZ and IMFL in a year and a half. 13:26-2:20=11:06. Knock of 10 minutes more maybe for a 10:56.
Thanks to Flying Tiger, Katiefrog, Mom, my GF Amy and my son Nicholas. I'm glad I'm a two time Ironman and that I knocked off over two hours from my PR. But I'm not satisfied. There is more in here.

Last updated: 2008-07-14 12:00 AM
01:15:29 | 4156 yards | 01m 49s / 100yards
Age Group: 204/351
Overall: 1189/
Performance: Below average
Suit: 2XU Sleeveless
Course: Two lap course with a small beach run in between laps.
Start type: Run Plus: Shot
Water temp: 70F / 21C Current: Low
200M Perf. Average Remainder: Below average
Breathing: Average Drafting: Average
Waves: Average Navigation: Below average
Rounding: Below average
Time: 09:16
Performance: Bad
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: Yes
Getting up to speed: Below average
06:10:28 | 112 miles | 18.14 mile/hr
Age Group: 263/351
Overall: 1536/
Performance: Average
Wind: Some with gusts
Course: Loop
Road: Smooth Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Too hard Drinks: Not enough
Time: 07:09
Overall: Below average
Riding w/ feet on shoes Bad
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
05:00:00 | 26.2 miles | 11m 27s  min/mile
Age Group: 276/351
Overall: 0/
Performance: Bad
Course: Two out and backs.
Keeping cool Average Drinking Not enough
Post race
Weight change: %4.5%
Overall: Below average
Mental exertion [1-5] 4
Physical exertion [1-5] 3
Good race? No
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

2008-11-03 12:32 PM

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Evans, GA
Subject: Ironman Florida

2008-11-03 12:39 PM
in reply to: #1783730

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Evergreen, CO
Subject: RE: Ironman Florida
Congratulations Ironman x 2!!  And cutting over 2 hours off your time - awesome!!
2008-11-03 1:14 PM
in reply to: #1783730

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Lacey, Washington
Subject: RE: Ironman Florida
Congrats Ironman! Great PR!!
2008-11-03 2:04 PM
in reply to: #1783730

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Augusta, Ga
Subject: RE: Ironman Florida

Congratulations on a great race.  Two hours off your time is nothing to sneeze at.  Life gets in the way some times and you have to go with it.  Considering the demands on you over the last year this was an impressive result. Hope the recovery goes well and we will talk soon.

2008-11-03 8:31 PM
in reply to: #1783730

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Lakewood, CO
Subject: RE: Ironman Florida
Way to cut over 2 hours off!
2008-11-03 8:36 PM
in reply to: #1783730

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Whispering Pines, North Carolina
Subject: RE: Ironman Florida

Congrats, Ironman!

Even though you had some probs, you still made it through! Completing an ironman is about being fit, but also having mental fortitude. You did awesome!

2008-11-04 7:14 AM
in reply to: #1783730

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Williamston, Michigan
Subject: RE: Ironman Florida
Congratulations GREAT JOB!!!
2008-11-04 1:30 PM
in reply to: #1783730

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Extreme Veteran
Greenwood, SC
Subject: RE: Ironman Florida
2 hours off your PR is amazing! You did a great job. Hope you run is more what you want it to be next time.
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