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Ironman Florida - Triathlon

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Panama City Beach, Florida
United States
World Triathlon Corporation
75F / 24C
Total Time = 11h 55m 34s
Overall Rank = 1004/2900
Age Group = 35-39
Age Group Rank = 182/373
Pre-race routine:

Woke up around 4, stared at the ceiling until 4:15, until I was ready to start the day. Took a shower to wake up, ate a power bar and a couple of donuts, cup of coffee, and sipped on water and perform. Got to transition about 6am to get my stuff ready and triple checked.
Event warmup:

All the walking around before the race was my warmup. I did jump in the water for about 2 minutes, then waited in the corrals for the race to start.
  • 1h 13m 22s
  • 3800 meters
  • 01m 56s / 100 meters

For all the times I heard what a melee the mass start is at an Ironman race, I was not prepared for it. I seeded myself in the 1:10-1:20 corral, and kind of in the middle of that. I guess that was my first mistake. Never be in the middle. The gun sounds and we slowly make our way in to the water. The waves are pretty big, like over our heads big, and they are knocking people back. So we had to battle waves and bodies trying to get out past the breakers. Even when we cleared the breakers, I was basically dog paddling for a few hundred meters until there was enough space to start swimming. Got a little panicked during this time, and just tried to make my way to the outside and find some clear water. Finally started swimming after what seemed like an eternity (probably only 5 minutes) and stuck to the outside for the rest of the swim. Started to get a little woozy on the second lap and even dry heaved a few times. I think that's going to be my last ocean swim, but if not, i may have to try some Nauzene or something similar.
What would you do differently?:

Start outside and stay outside. I would rather swim 500 extra meters than be in the middle of that mess. Also, at the start of the second lap, i should have run up the beach instead of wade through the water. Would have been faster and saved some energy.
Transition 1
  • 10m 3s

T1 was fine. Took my time to really rinse off well in the showers and did a full change in change tent.
What would you do differently?:

Nothing. I knew a few extra minutes in transition would affect my race too much.
  • 5h 39m 24s
  • 112 miles
  • 19.80 mile/hr

Bike went about as well as can be expected. I went out ultra-conservative, tried to keep the HR down in the low 120's, and that's pretty much what I did the entire time. Nutrition worked well. Had two power bars in the first 2 1/2 hours, and the rest of the time had gels and perform. lots of water, but I only had to stop and pee once, so that was about right. Stayed aero for a good portion of the ride, but I did have to stand up several times in the last hour or so. We had a nice tail wind coming back in, so that pumped me up and was able to finish strong.
What would you do differently?:

Possibly could have gone a little harder, but this being my first IM, I didn't want to risk it.
Transition 2
  • 08m 44s

A little slow on this transition. The compression socks took some time to put on, and I made sure to take time to lube up really good. But again, I was expecting transitions to be about 10 minutes each, and I was close to that.
What would you do differently?:

  • 4h 44m 1s
  • 26.2 miles
  • 10m 50s  min/mile

The run actually went pretty well for me. Especially the first lap. Started the first lap and although I didn't feel strong, I didn't feel tired. So I just kept running at a steady pace. Walked through the aid stations to try and get hydrated properly. Started drinking coke right away. Continued with this for the whole first lap and I was pleased to hit the turn around right at 2 hours.

Second lap was not as fun as the first. I put a big cookie in my special needs bag that I though would be a good treat for me before starting my second lap. Well after eating that, it sat in my stomach like a brick. I was so nauseous for the next 3 or 4 miles. I couldn't eat or drink anything. I really should have just thrown up to try and reset my stomach, but i just hate throwing up. Probably around mile 17 I was able to start running again. I'd run until my stomach churned, then I'd walk until it felt better. I was able to take in some water, just not as much as I needed, and I was so thirsty. I just kept thinking about chugging a huge bottle of water when i finished.

Sometime after mile 20 I started wondering if it was possible to break 12 hours. After walking the first 3 miles of the second lap i figured it was out the window, but with only 6 miles left, I realized i had a shot. At mile 23 I knew I could do it, but it would be close. I had to put in at least one more good run effort. So I dropped the hammer (the 9min/mile hammer...ha ha) and ran a solid mile before having to stop again. Check the watch and saw that unless something awful happened, I was good to go sub 12. Walked a little more until the turn on to Thomas Drive where all the excitement was. Once I hit that strip, it was all about bringing it home. Made the turn on to S. Thomas, looked behind me a few times to make sure nobody was going to share my finish line pic, slapped a few hands in the chute, and soaked up those magical words "you are an Ironman".
What would you do differently?:

not eat a big cookie between laps
Post race
Warm down:

as soon as i finished, i was greeted with yet another line to stand in. this one was for the finisher's pic. I was tempted to skip it, but glad i stuck it out. you only finish your first IM once right?

After the pic, found the family and had to lie down on the sidewalk for a minute. was able to hobble back to the condo, showered and veg'd. planned on walking back down to cheer on the finishers, but i couldn't get myself going. i think i would have needed a wheelchair.

What limited your ability to perform faster:

just being an IM noobie.

Event comments:

Awesome event and a great experience. I don't plan on doing another IM, but if I did, I would definitely do IMFL again.

Last updated: 2012-11-05 12:00 AM
01:13:22 | 3800 meters | 01m 56s / 100meters
Age Group: 135/373
Overall: 827/2900
Performance: Average
Suit: sleeveless
Course: 2 loops of large rectangle out into the Gulf
Start type: Plus:
Water temp: 75F / 24C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 10:03
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
05:39:24 | 112 miles | 19.80 mile/hr
Age Group: 174/373
Overall: 961/2900
Performance: Good
Wind: Some
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 08:44
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
04:44:01 | 26.2 miles | 10m 50s  min/mile
Age Group: 182/373
Overall: 1010/2900
Performance: Good
Course: Two loop out and back
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race? Yes
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2013-11-07 9:33 AM

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Extreme Veteran
Subject: Ironman Florida

2013-11-07 2:35 PM
in reply to: #4894303

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Williamston, Michigan
Subject: RE: Ironman Florida

Awesome job out there....sub 12 first IM is impressive!!!  Glad to hear you had a great time out there too

2013-11-07 6:11 PM
in reply to: #4894303

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Subject: RE: Ironman Florida

awesome job, ironman!  congrats

2013-11-07 7:01 PM
in reply to: fattyfatfat

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Atlanta, Georgia
Bronze member
Subject: RE: Ironman Florida

Way to go! That is one danged speedy bike split for someone riding conservatively...

Congrats on your day and a great RR.
2013-11-07 7:57 PM
in reply to: #4894303

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Havertown, PA
Subject: RE: Ironman Florida
that's one heck of a way to start and end your IM career...sub 12! great job. sorry you took such a beating on the swim. those corrals were just too bunched up in my opinion. I did what you thought you should have done and started wide right and in the front and it wasn't bad. maybe you'll have to try it again to see for yourself, eh? hehe.
2013-11-08 3:15 PM
in reply to: gergzos

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Canandaigua NY
Subject: RE: Ironman Florida

Congratulations Ironman!!  Way to recover and finish strong on the run!! 

2013-11-08 4:07 PM
in reply to: #4894303

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Austin, Texas
Subject: RE: Ironman Florida

Wow!  Way to go on a super speedy time... and CONGRATULATIONS!!!   

2013-11-09 12:23 PM
in reply to: 0

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Whispering Pines, North Carolina
Subject: RE: Ironman Florida
Nice job, man! Very speedy and it looks like a good day!

Sorry to hear about the brick cookie! I can't stomach anything like that during an IM, either.

Edited by d00d 2013-11-09 12:24 PM
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