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Gulf Coast Triathlon - Triathlon1/2 Ironman

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Panama City Beach, Florida
United States
86F / 30C
Total Time = 5h 26m 30s
Overall Rank = 183/1100
Age Group = M 25-29
Age Group Rank = 13/70
Pre-race routine:

A Goal - Sub 6:00
AA Goal - Sub 5:45
AAA Gaol - Sub 5:30

Up at 0400 shower and then eat. Breakfast was Bagel, PB, banana, 2 salt tablets and water. Left the condo at 0515 and got to the race site by 0535. Got transition set up. Turned on the 705 and made sure the Quarq and HR monitor were synced up. Filled up bottles and by now tranistion was closing.
Event warmup:

Swam out to about the first bouy and back. Swells were a little bigger than the day before.
  • 36m 6s
  • 2112 yards
  • 01m 43s / 100 yards

I started out first row. Sprinted when the gun went off, found a pair of feet right off the bat. Stayed with this guy till after the last sand bar, then bam I got kicked in the head. Goggles come off, so I roll over and get them adjusted and back to swimming. By this time I feel like a cork in the water and my sighting/breathing is off. It takes me probably two bouys to get into a rhythm with the swells.

Then I come up on the over portion of the the course and it seems to just fly by. I think it went by quickly because I was constantly looking for some feet to follow.

Then the turn around. First event happens after I rounded the bouy... smack I hit someone right in the butt/crack. So I popped up to see who and thank god it was a woman. So I said, "Hi I'm Mark". Then back swimming. Swimming is much easier heading back to shore, but my stomach is starting to feel bad. Probably a minute later as I crest a swell to sight... there goes breakfast. The rest of the swim is quick and smooth.
What would you do differently?:

Not get my goggles knocked off and stay with the lead swimmwer.
Transition 1
  • 03m 42s

Long Transition, but I made sure to get a good coat of sunscreen on.
What would you do differently?:

  • 2h 45m 49s
  • 56 miles
  • 20.26 mile/hr

First out and back I tried to take it easy and let the HR settle down. Seemed like it took forever for it to drop to the bottom of TP. I was getting passed by everyone and their mother at this point. Finally it hit 145 and I got passed by a guy in my AG. So I had my mark and I started to pick it up.

Followed this guy out to 79 and by now we had the tail wind. My mark started to slow off a bit and my HR was low so I looked back and no one in sight so I just went on my own and road this stretch at 22-28 mph. Next was the only hill on the course, which is a bridge. It felt nice to stand and climb and stretch out the legs.

Next was the out and back on 388 and this is when the stronger cyclist in the later waves started passing me. I finally found another pacer and followed him to the turn around. After the turn around my pacer got a flat. The roads were really rough during this patch and it was into a headwind. So I was on my own again, so I just tucked in and rode.

At about the mile 35 point I could feel a cramp coming on in my left adductor. So I would stand and ride every few minutes to stretch out. Mile 40ish was the bridge again. Then once over the bridge it was back into town and still into a head wind.

Got back into town and turned onto the road that runs along the beach. I was happy to see this turn because it meant tailwind. Road past our condo saw my wife and oldest son, which was a good pick me up. The rest was just hammering into T2.
What would you do differently?:

Maybe push little harder. The bike course had a lot of Draft Marshalls which was nice to see.
Transition 2
  • 02m 37s

Ran with the bike and got it racked. Helmet off, Sunglasses off, Socks on, Shoes on, Change HR straps, Garmin on, Sunscreen on, Hat on, Sunglasses back on and RUN.
What would you do differently?:

Spray the backs of my arms with more sunscreen.
  • 1h 58m 18s
  • 13.1 miles
  • 09m 02s  min/mile

Before mile 1, I thought what the hell am I doing?? By mile 2 my HR rate was 165 and holding so I thought that's what I'll go with. Roll up on mile 3 and I finally found a good mark, he was running 8:00 to 8:30/mile. I would stay with this guy until the aid stations, then I would loose him. I walked every aid station to buy whatever they were selling. Then I'd catch back up with him.

Got to the St. Andrews park and the half way point and realized that my AAA goal was very much in reach. Leaving the park I then realized I was in at leat the top 10 percent of the field, because there were alot of people heading the other way and my pace was quicker than theirs.

Between mile 8 and 9 a truck cut in front of me, which caused me to do a lateral hop and that caused my left hamstrings to almost cramp up. I fought with this cramp until mile 10. At this point I could see my AAA goal of 5:30 was a lock so I slowed the pace to around 9:00 to 10:00/mile. I hated letting my mark/pacer go... more on that later.

So I kept a 9:00 to 10:00/mile pace until the finish. I was a little disapointed with a 1:58 run, but I didn't expect 87 degree weather either.
What would you do differently?:

Notta. I felt like I had gas in the tank, but hydration wise I was running on fumes.
Post race
Warm down:

Walked and found some shade. Sat down and tried not to pass out. After 10 minutes I got up and went for food. Looked at the results and the guy I let go at mile 10 of the run had a drafting penalty so I beat him anyways. Waited around with my wife and son until transition opened up.

What limited your ability to perform faster:


Event comments:

Very well run race. Volunteers were great. Draft Marshalls on the bike course were nice to see. I'll be back next year.

Last updated: 2009-01-06 12:00 AM
00:36:06 | 2112 yards | 01m 43s / 100yards
Age Group: 12/70
Overall: 192/1100
Performance: Average
Suit: 2XU Sleeveless
Course: Rectangle out over and back
Start type: Run Plus: Waves
Water temp: 75F / 24C Current: Medium
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Below average
Waves: Average Navigation: Good
Rounding: Good
Time: 03:42
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
02:45:49 | 56 miles | 20.26 mile/hr
Age Group: 27/70
Overall: 394/1100
Performance: Good
Work: 1586kj Norm Power: 168 TSS: 124 Avg HR: 155 Avg Power: 160 Cadence: 87
Wind: Some with gusts
Course: Mostly flat. Goes through Panama City Beach along the coast out to Highway 79. Then North on 79 over the only hill, a bridge. Then onto 388 where the roads were crap to the turn around and back.
Road: Smooth Dry Cadence: 87
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:58:18 | 13.1 miles | 09m 02s  min/mile
Age Group: 15/70
Overall: 155/1100
Performance: Good
Avg HR: 164
Course: Mostly flat out to St. Andrew's Park and back.
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2009-05-11 7:11 PM

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Huntsville, AL
Subject: Gulf Coast Triathlon

Heading back past transition after the first out and back.

Thomas enjoying the race. :)


And  the finish line.



Edited by BamaDC 2009-05-11 7:16 PM

2009-05-11 7:29 PM
in reply to: #2144572

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Subject: RE: Gulf Coast Triathlon
Congrats on an AWESOME race!!!  Remind me to be no-where near you when we line up to swim at IMKY  
2009-05-11 7:38 PM
in reply to: #2144594

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Huntsville, AL
Subject: RE: Gulf Coast Triathlon
AbbieR - 2009-05-11 7:29 PM Congrats on an AWESOME race!!!  Remind me to be no-where near you when we line up to swim at IMKY  

Hey, I at least introduced myself.
2009-05-11 7:56 PM
in reply to: #2144572

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North Alabama
Subject: RE: Gulf Coast Triathlon
at the least the first introduction would definately be "original"

Nice race report and results by the way! Looks like and reads as though you had a great time.
2009-05-11 8:07 PM
in reply to: #2144572

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Gulf Shores, AL
Subject: RE: Gulf Coast Triathlon
Well executed race on a tough day, way to go!
2009-05-11 8:15 PM
in reply to: #2144572

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Extreme Veteran
Subject: RE: Gulf Coast Triathlon
Great job dealing with tough conditions! It was brutal out there...

2009-05-12 7:09 AM
in reply to: #2144572

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Subject: RE: Gulf Coast Triathlon

Good race and good report Mark.  Wish I were there with ya.

Don't let Abbie kid ya....she'll line up right in front of you!



2009-05-12 7:41 AM
in reply to: #2144572

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Extreme Veteran
San Diego, California
Subject: RE: Gulf Coast Triathlon
2009-05-12 9:33 PM
in reply to: #2144572

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Extreme Veteran
Marietta, GA
Subject: RE: Gulf Coast Triathlon
Great times!! You rock!!!

2009-05-15 9:44 AM
in reply to: #2144572

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the colony texas
Subject: RE: Gulf Coast Triathlon
nice race speedy

cool looking set of wheels
2009-05-15 11:06 AM
in reply to: #2144572

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somewhere in the northwest
Subject: RE: Gulf Coast Triathlon
Great job sounds like that was a fun race.

2009-05-15 11:23 AM
in reply to: #2144572

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Nashville, TN
Subject: RE: Gulf Coast Triathlon
great race on a tough day. 
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