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Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
Ironman North America
40F / 4C
Total Time = 10h 31m 16s
Overall Rank = 258/2069
Age Group = M40-44
Age Group Rank = 51/404
Pre-race routine:

Got to PCB on Wednesday after a hellacious drive in rain and traffic, but got registered before the crowds got there so it was a good start. Also, had a nice 4 mi easy run in the downpour with Julie which got us more relaxed. Then got some beer and dinner with Frost at Hammerhed Freds which included Gator. Thursday morning was the BT swim where I got to meet many of the great folks I had corresponded with during the year long build up for the race. Got a feel for the turbulent water, got my panic out of the way, and had some photos. Later we rode bikes on the run course and I was able to get a better sense of where I died in the state park in May at GCT. Athlete dinner Thursday night was nothing special but gets you psyched up.

Friday, I went for another easy swim and watched tri-ghost dropped 3-4 feet straight off a crashing wave while we swam. That was really funny. Then kind of hung out with Teammates Jim Sinclair and his buddy Taylor, who was racing, and Taylor's family. THey fed us and made us feel welcome in a nice beachside condo. Was going to eat with them but the nerves were starting to kick up so I headed for home for a quiet night and did my usual 2:30am feeding to get extra cals. Sleep was fitful and I was downright anxious.

Event warmup:

Saturday morning was cool in that I got to hang with Julie, Jim and Taylor/his fiancee Lindsey, and tri-ghost in my beachside motel room until the very last minute before the start. This proved excellent as we never got cold, Jim educated us on ocean swimming, and we all generally reviewed notes. It was cold and windy outside, but the water was warm. Snow Patrol was playing.
  • 1h 18m 25s
  • 4156 yards
  • 01m 53s / 100 yards

For the swim I eased in (and eased out and in too) started far right and worked into the masses via the assist of the side current. I had no problems sighting ahead or off the crowd and got banged around a bit but managed to keep calm. There was the normal buoy clusterfack. At the end of the first lap, Chris Dorris saw me and screamed "Hey Hoss" and we one arm hugged and kept on moving for the second lap. I checked my garmin and it read 36:xx and I thought I was having a massively better swim than I expected (45:xx was the goal for the first lap). I then changed to a completely positive outlook. The swim would not kill me like I had catastrophized.

Back in the water but my left goggle seaped and my eye got irritated but I was not stopping until I got it done. Then I got kicked pretty hard in the head on the turn buoy and I had to right myself quickly. Fought a strong current the final 300 yards but managed to get in around 1:18 which was 12 mins off my expectations in a positive way. This was further validation that I was off to a great start to IMFL.

What would you do differently?:

Learn to swim faster haha
Transition 1
  • 07m 13s

Skipped the strippers figuring I can strip myself faster and ran to get my bag in T1. Instead of going all the way into the changing tent I rushed to a corner of transition by the morning bags and changed there. Wasn't getting naked so I figured what the heck. Soon after a couple other folks joined me. Did my best to get some warm clothes on a damp body, packed up, and gave my bag to one of the volunteers that I had been chatting to while changing on the ground pleading for them to get it to wherever it belonged. Later, I learned that the changing garage was horribly packed and I made a great decision. Total T1 time was about 7-8 mins which was super since I gained even more time on my predictions. Also my quick call to only go with a long sleeve cycling shirt, CEP socks that I had practiced with the night before, and one glove actually was perfect. I couldn't get the other glove on in time but it didn't actually matter much. I had something to wipe snot off with.

Out of T1 I must not have hit my garmin multisport, as I ended up showing a 5:1X T1 instead of a T1 and bike, but I still had my joule to get my power data. However, I had no hr data for some reason, but who cares when you are not trained up on hr.
What would you do differently?:

I think I went pretty quick even with losing some time for trying to get dry clothes on a damp body.
  • 5h 08m 54s
  • 112 miles
  • 21.75 mile/hr

The early bike was a bit strong as I tried to get my pace up to the desired 21.3mph and I was thinking I could recover some once it was up there. Howerver, the wind was in my face and it took awhile (20-25 miles?) to get there. A couple of packs came by and I did my best to pull ahead of them so not to be swallowed up by them. Mostly rode back and forth with young guns all day (Dustin from New Orleans, who looked like a young tattooed Gorilla Monsoon, and another guy Jeffery who would never reply to anything I said. Both were in their mid 20's. Note to self, I saw 2 other guys on litespeed blades and we all kind of gave each other the thumbs up.

Unlike Arizona, I was keen on drinking and taking in fluids and nutrition. Although I didn't stop to pee but once more in T2 the rest of the race, I did slow 3-4x to get water and gels. I was not going to let that be the reason I didn't have a good day and it really seemed to help. Also, my sore taint was not a big deal on the day. The one thing that bugged me was I was a bit lonely as no one was talking and I had no idea where the ghost was. He usually is ahead of me due to his better swim skills but today I just couldn't find him, as it was his first IM so he took the bike extra cautiously. I did see another teammate Scott about 10 mins ahead of me but I wasn't thinking I had much of a chance catching him and it didn't really matter as I was following MY PLAN.

The only other mentionables on the bike was a potential penalty scare and a huge gator laying in the pond about 20 yards off the road around mile 85. Hope no one stopped to pee or crap there. With regards the former, the ump pulled up on me as I was blowing up a big peloton and I was scared they would think I was drafting so I took a massive push to pull ahead of them and I think the ump figured out what was going in as they left me alone. But when they rode past I still saw the red card in her lap and wondered could that have been for me. I reassured myself no that it wasn't and carried on.

In looking back at my bike, I think the trainer and long rides I did prepared me well for the flattish terrain. I worried about cold but stayed warm and about sunburn but didn't seem to get any. The wind was not a huge factor to me but I heard loads of folks moaning about it. I just think I was hyperfocused on the task at hand and took little notice.

What would you do differently?:

Carry gels to save the slowings
Transition 2
  • 03m 25s

As I approached T2, I whooped up the crowds and got the hollaring. I was excited to be done the bike well ahead of the schedule (5:08? when the goal was 5:15), adding even more time to my run cushion. I had like 20 extra minutes now on my goal time. I got my bag and went into the changing tent real quick, stayed in my trisuit, and was out really fast with a good volunteer and no crowds. Hit the sun lotion ladies and the port-a-loo and ran out of T2 ready to kick ass.
What would you do differently?:

Skip the changing room.
  • 3h 53m 19s
  • 26.2 miles
  • 08m 55s  min/mile

There I saw Julie who knows me very well by now and threw my arms up in victory. I was ready to crush the run. However, she said "GO STEADY!" x2 and I immediately accepted that she was right and went into the easies pace I could hold for 20ish miles. Ryan "Gadget" of TeamSportsBeans screamed Slayer, and took some shots but I refused to leave my easy pace. Early on I felt a side stitch but this was even more reason to go steady to prevent it from becoming full blown.

I was keen to let people go and many flew by. Many of them I saw, at the end of the race, walking. I also heard the Jester at one of the aid stations mock my slow gait and another aid station worker say "look how slow he is running." Funnily enough, I took those remarks as complements. I was following the plan for success and kept saying to myself "nothing to prove." I kept track of hours as I wasnted the race broken down into 4x1 hour portions which helped make it feel more doable.

I ate some grapes and I alternated water and perform for the first 18 miles and had gels about every 5k or so (only one tasted horrible around mile 17? and I didn't have anything to wash it down-YUCK!). I switched to cola with 7.5 miles to go. Great to see Taylor's family and Jim on the course, loads of folks screaming my name due to the race bib having it on there, tri-ghost and Scott M and Scott G saying nice things, and Julie knowing it was a good day at the turnaround. There were these bar-room girls near the turnaround and I got one to flash me but it wasn't much of a thrill given how I felt. I took strength from other family and friends' signs on the course. I pretended they were for me.

Late in the game, my ankles, feet, knees, hips, just about everything was beat down and I did not have much to descend pace until the final mile. I was afraid something might give out so I monitored my gait closely until the final mile where I started chugging hard. Ultimately I got down the finisher's chute and highstepped like I tend to do on a good day. I nearly broke 10:30 but I just took too much time on the run. Looking back, that seems like the one place that I could improve but I think it was a perfect day for me. Everything came together.Shanks was smart to keep expectations reasonable so I could achieve them.

What would you do differently?:

Try and push the pace a bit more in the later stages
Post race
Warm down:

I saw Julie at the finish line and she carried me back to the room where I stayed in bed shivering and moaning the rest of the night. She got me some provisions and we rejoiced. Sinclair came by and patted me on the back. It was mission accomplished. I suffered greatly for my performance but it was all worth it. So many people to thank for making it happen.

What limited your ability to perform faster:

Long run fitness could be improved

Event comments:

Just a brilliant event by WTC and performance by Slayer. Awesome coaching, sherpa, friends, and teammates.

Profile Album

Last updated: 2009-11-08 12:00 AM
01:18:25 | 4156 yards | 01m 53s / 100yards
Age Group: 261/404
Overall: 1335/2069
Performance: Good
37:18 for first lap 41:07 for second lap
Suit: Full Sleeve DeSoto T1/TeamEC tri suit under
Course: 2-loop counter clockwise with a run across the beach between loops.
Start type: Run Plus:
Water temp: 72F / 22C Current: Medium
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Good
Waves: Good Navigation: Good
Rounding: Good
Time: 07:13
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
05:08:54 | 112 miles | 21.75 mile/hr
Age Group: 61/404
Overall: 299/2069
Performance: Good
W230 (target (222)/241 C86 Hr strap messed up tss 256.2 If .705 VI 1.05
Wind: Some with gusts
Course: Out and about thru north Florida. Mostly flat with mild elevation variations
Road: Smooth  Cadence: 84
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Hard Drinks: Just right
Time: 03:25
Overall: Good
Riding w/ feet on shoes
Jumping off bike Below average
Running with bike Good
Racking bike
Shoe and helmet removal Good
03:53:19 | 26.2 miles | 08m 55s  min/mile
Age Group: 51/404
Overall: 258/2069
Performance: Good
Course: 2 loop out and back, mostly flat and many turns
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
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

2010-11-10 3:51 PM

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Subject: Ironman Florida
Race reports are always too long. You never put enough in them and you always put too much in them. Sorry if you read all of this and got bored.

Edited by phatknot 2010-11-10 3:59 PM

2010-11-10 4:42 PM
in reply to: #3205451

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Williamston, Michigan
Gold member
Subject: RE: Ironman Florida

Great job out there Harvey.  Hope oyu had a good time

2010-11-10 6:52 PM
in reply to: #3205451

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Camp Hill, Pennsylvania
Subject: RE: Ironman Florida

Nice race!  Good job executing your plan!
It was good to meet you.

2010-11-10 10:55 PM
in reply to: #3205451

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Roswell, GA.
Subject: RE: Ironman Florida
Nice job Slayer! I see what you mean about doing the best you can on that day. It's almost as mental as it is physical. ... and good to hear you are still a peloton-buster!  I was afraid you were going soft!

2010-11-11 6:25 AM
in reply to: #3205451

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Subject: RE: Ironman Florida
Great Job Harvey!  I think I saw you as you passed me on the run (i was close to the start of my first lap, you on your second.

10:31!!!  very impressive.  What was your goal time?
2010-11-11 7:04 AM
in reply to: #3205451

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Extreme Veteran
Subject: RE: Ironman Florida
Enjoyed the report! Great race!

2010-11-11 7:38 AM
in reply to: #3205451

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Goodyear, AZ
Subject: RE: Ironman Florida

That was a great read, not boring at all

Super job, you know I am a huge fan and I knew you would shatter your goals! Check out the daylight finish- well done!

2010-11-11 8:39 AM
in reply to: #3205451

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Subject: RE: Ironman Florida
Congrats on a well executed race!  Smart move to avoid the change tent at T1.  That was chaotic.
2010-11-11 11:46 AM
in reply to: #3206056

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Subject: RE: Ironman Florida
I really didnt have a goal time. only for a satisfying race. if i happened to pr (11:14 at IMAZ 09) or break into the 10s I would have felt awesome. the 10:31 was just icing on top of the icing!

sorry i missed you daffodil. was really focused. and not on poop-man haha

thanks for the props everyone. i am very humbled by the performance. wasn't expecting it at all. how can you on such a long day?

Edited by phatknot 2010-11-11 11:47 AM
2010-11-11 12:14 PM
in reply to: #3205451

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Subject: RE: Ironman Florida
What a great race! It was nice to meet you at the swim Thursday morning and put an actual person with a screen name. Glad I wasn't the only one out there with some salt water goggle issues.
2010-11-11 5:10 PM
in reply to: #3205451

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Subject: RE: Ironman Florida
Awesome race! Way to stick to your plan during the run. Congrats on a great race.

2010-11-11 8:40 PM
in reply to: #3205451

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Subject: RE: Ironman Florida

Your training has been impressive this year and cool that you got the reward for your hard work come race.

Interesting how a solid swim and ahead of what you expect changes your view and makes start of the day off to great start..I felt similar to you with my swim.

Great bike...weird how some folks chat and others don't.

Way to go getting it done out there on the run!
2010-11-12 10:14 AM
in reply to: #3205451

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Subject: RE: Ironman Florida
What a race, well done all the way around.  Congrats on being an Ironman AGAIN!
2010-11-12 2:15 PM
in reply to: #3205451

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Canandaigua NY
Subject: RE: Ironman Florida

Great race! Way to execute your plan!! Impressive!

It was nice to meet you and spend the last year pushing each other along in the forum!!!

2010-11-14 6:52 AM
in reply to: #3205451

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Atlanta, GA
Subject: RE: Ironman Florida

Great race...mostly because it was your race. Love the discipline in following the plan.  Who says the old dog can't learn a new trick!  It has been fun tracking your training, dropping notes and especially tracking race day.  It was fantastic that you go that "day of grace".  Congrats. 

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