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Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
WTC
Sunny
Total Time = 13h 40m 43s
Overall Rank = 1488/2192
Age Group = M30-34
Age Group Rank = 199/261
Pre-race routine:

Wake @ 4 AM and eat a bagel, half cream cheese, half peanut butter. Drink half a bottle of gatorade with carbo pro. Two cups of coffee. 5:15 body marking and dropped off my needs bags. Back to the hotel for final, ahem, preperations & put on my wetsuit and walked back to TA & swim start.
Event warmup:

Shivered. A lot.
Swim
  • 1h 19m 25s
  • 4156 yards
  • 01m 55s / 100 yards
Comments:

The water was 10 degrees colder for the 1st 100 yards or so. Holy crap it was cold on the beach. I started on the far outside and made no hurry at all to get in the water. Stopped to take in the sight for a while during the rush to the water. Walked in the water quite a bit as I was in no hurry....
Going out on the second loop I saw a school of rays or skates swim underneath us. There were at least 12-15 that I saw. That was freaky.
What would you do differently?:

I would have worn my fleece and some socks on the beach waiting for the start and then given them to MA right before the start. I was very cold. Other than that, the swim went well. I didn't get beat up. I probably should have drafted people more.
Transition 1
  • 11m 46s
Comments:

I wasn't prepared for the strippers right out of the water. Somehow they caught me off guard and my freezing brain had trouble figuring out what I needed to do. I hadn't even started taking my arms out the the sleeves....
The tent was a zoo. I eventually made a place to stand and started to get dressed. Wore socks, arm warmers, leg warmers & a vest. The extra time was worth it. I hate being cold.
I walked past my bike and fortunately a volunteer grabbed it for me and handed it off.
What would you do differently?:

Not freeze my rear end off somehow. Certainly I should have been stripping my wetsuit, but at least that was WARM.
Bike
  • 6h 30m 18s
  • 112 miles
  • 17.22 mile/hr
Comments:

As is evident from my avg HR which only gets up into the 130s for 20 miles (I don't know what the second HR number is) I really took it easy on the bike b/c I was scared of the run. People passed me all day long. I passed a few during the middle of the bike, but mostly I just went really slow and easy.
What would you do differently?:

Dunno. I think if I had gone harder and raised my HR up into the high 130s low 140s (as was my plan) then I would have died on the run. I just went on feel and this is what felt like the right pace. It was just damn slow.
Transition 2
  • 06m 10s
Comments:

Somehow this was faster even though I stopped for sunscreen and the potty. I was pretty brain dead and almost started to change to the run (change shoes & ditch the helmet for a hat is all I did) at the bag pickup before a volunteer corrected me. A volunteer even sprayed sunscreen on her hands and rubbed it on my face so she wouldn't get it in my mouth and eyes. Aren't the volunteers great?
Run
  • 5h 33m 6s
  • 26.2 miles
  • 12m 43s  min/mile
Comments:

I did a Gu every 30 minutes with water and gatorade (and sometimes water) at every aid station. I walked every aid station and stopped at the portajohn at least twice, maybe three times. Only had to wait once at mile 16.
Other than that, I didn't really walk, though I'm not sure you could call what I did a run. I started out OK but slowed the entire run which is why I don't think I could have successfully pushed the bike harder. I really wanted to have a faster run, but in reality I should be thrilled. I haven't run AT ALL in four weeks because of my bum knee, so to even do the run is a major coup. My knee didn't feel good off the bike, but wasn't getting any worse so I didn't grab the big neoprene knee brace in my needs bag. Somewhere between miles 12 & 14 it stopped hurting altogether and still feels OK. I was clearly favoring my left leg because my right quad and calf especially hurt.
I coughed a LOT during the first leg out to the state park. It only stopped when I consistently got my HR below 150. It came back anytime I had to breath deeply. Don't know why this happened.
I was not fully prepared for the mental challenge that this would be. I struggled to find things to focus on and couldn't even remember songs to sing in my head.
What would you do differently?:

What can I say? More running and don't get hurt. I need a bigger running base in the worst way.
Post race
Warm down:

Walked around and had MA buy me a gatorade. Apparently there was athlete food on the lower level, but I never got to it. I walked around for a bit and then got a massage. I think they may have been concerned with me because I was just staring into space. They kept asking if I was OK. Eventually someone got me a slice of pizza but that didn't agree with my stomach. On the way out of the massage a guy got me some broth and that was heavenly. I wish I had that right after I finished. I started shivering uncontrollably and spilling my broth and MA took me in the hotel where I bundled up. Once I got warm we just picked up all my bags and walked back to the hotel room. I wish I could have stayed and watched people finish but I was just too cold and exhausted.

Event comments:

I don't know if this has just been too long of a season and I had already peaked or what. I just couldn't go as hard on the bike as I wanted and my running has just suffered for the last month. Somehow I'm finding fault with my race because deep down I really wanted to go about an hour faster. The logical side of me wants to slap that other side of me because I know that I should be super thrilled with following:
1) 13:40:43
2) Running the marathon

The second was a major goal since running is my biggest challenge.
So, well, it's all done and I'm looking forward to some down time. It feels a little bit like the day after Christmas now, and that's tough, but I'm super motivated for IMoo in September! Just please, please Lord, don't let it be cold!

Added 11/7/06 --
Ok, so I've given myself another day to reflect on this and get over the downer of being back at work after my "vacation." I've come to this conclusion:
I didn't go especially hard or fast, BUT I went at the proper pace for my level of fitness. I believe that there is absolutely nothing I could have done better during the race. I didn't make any nutrition mistakes and I don't think I made any pacing mistakes. I went at the pace that allowed me to run the entire marathon and finish the day with an empty tank. I left nothing on the course and I didn't blow up. What more could I possibly want from my first IM? I think this was a great success for me. And once again, thanks to all the volunteers who made that day so much better.




Last updated: 2006-08-16 12:00 AM
Swimming
01:19:25 | 4156 yards | 01m 55s / 100yards
Age Group: 165/261
Overall: 1199/2192
Performance: Average
1 - 40:02 136 Swim Lap 1 (late, really about 38:30 or so) 2 - 39:19 131 158 Swim Lap 2
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current: Medium
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 11:46
Performance: Below average
Cap removal: Below average Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
06:30:18 | 112 miles | 17.22 mile/hr
Age Group: 203/261
Overall: 1441/2192
Performance: Average
4 - 34:33 118 118 Bike Miles 1-10 5 - 34:39 122 123 Bike Miles 11-20 6 - 37:41 125 128 Bike Miles 21-30 7 - 38:39 128 119 Bike Miles 31-40 8 - 41:40 129 119 Bike Miles 41-50 (incl Special needs) 9 - 29:09 128 131 Bike Miles 51-60 (Turn off Hwy 20) 10 - 35:31 128 114 Bike Miles 61-70 11 - 35:39 126 118 Bike Miles 71-80 12 - 31:12 128 138 Bike Miles 81-90 13 - 16:56 133 118 Bike Miles 90-95 14 - 16:08 130 88 Bike Miles 96-100 15 - 38:25 128 121 Bike Miles 101-110 16 - 6:08 108 114 Bike Miles 111-112
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 06:10
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
05:33:06 | 26.2 miles | 12m 43s  min/mile
Age Group: 203/261
Overall: 1623/2192
Performance: Average
17 - 10:26 152 157 Run Mile 1 18 - 10:11 159 153 Run Mile 2 19 - 10:59 153 150 Run Mile 3 20 - 11:21 150 142 Run Mile 4 21 - 11:22 147 148 Run Mile 5 22 - 12:43 146 147 Run Mile 6 23 - 11:21 153 154 Run Mile 7 24 - 11:34 151 139 Run Mile 8 25 - 23:48 149 141 Run Miles 9 & 10 26 - 11:46 146 146 Run Mile 11 27 - 12:36 147 147 Run Mile 12 28 - 12:33 146 149 Run Mile 13 (incl Special Needs) 29 - 13:18 145 145 Run Mile 14 30 - 13:00 147 146 Run Mile 15 31 - 15:03 142 137 Run Mile 16 (wait for a portajohn) 32 - 13:24 146 151 Run Mile 17 33 - 13:38 150 139 Run Mile 18 34 - 13:54 145 147 Run Mile 19 35 - 13:38 149 151 Run Mile 20 36 - 14:20 148 152 Run Mile 21 37 - 14:04 149 149 Run Mile 22 38 - 14:29 147 147 Run Mile 23 39 - 14:21 147 150 Run Mile 24 40 - 14:01 150 147 Run Mile 25 41 - 15:07 151 166 Run Mile 26.2
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2006-11-06 3:14 PM

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Extreme Veteran
537
50025
Davidson, NC
Subject: Ironman Florida


2006-11-06 3:22 PM
in reply to: #590525

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Expert
1274
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Houston, TX
Subject: RE: Ironman Florida
Awesome race and congratulations on finishing even in the cold! You are an Ironman!
2006-11-06 3:27 PM
in reply to: #590525

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Expert
1166
10001002525
Northern VA
Subject: RE: Ironman Florida

Sounds like you did a really good job pacing yourself and had a solid run. Great race and congratulations Ironman!

Bill

2006-11-06 3:59 PM
in reply to: #590525

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Master
1920
1000500100100100100
Ann Arbor, MI
Subject: RE: Ironman Florida
Congratulations on an AWESOME race! You rock, Ironman!
2006-11-06 4:14 PM
in reply to: #590525

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Elite
3223
20001000100100
Hendersonville
Subject: RE: Ironman Florida

I was the sunscreen girl!! I am pretty sure I was the only one spraying it into my hands before rubbing it on the guys' face! That is so cool!

I am glad you had a good race! It was so cold, I really feel for you! Congrats on a great race.

2006-11-06 4:21 PM
in reply to: #590525

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Veteran
168
1002525
Acworth, Georgia
Subject: RE: Ironman Florida
Great job, IRONMAN!


2006-11-06 4:27 PM
in reply to: #590525

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Master
1728
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Pulaski TN
Subject: RE: Ironman Florida
Aweome Job Ironman!!!! Way to rock!
2006-11-06 5:18 PM
in reply to: #590525

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Pro
3705
20001000500100100
Vestavia Hills
Subject: RE: Ironman Florida

I'm finding fault with my race because deep down I really wanted to go about an hour faster. The logical side of me wants to slap that other side of me ...

Start slapping because finishing by itself is something you can be proud of ... and there ain't nothing wrong it 13:XX, Ironman!

Congratulations!

2006-11-06 6:38 PM
in reply to: #590525

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Pro
4292
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Evanston,
Subject: RE: Ironman Florida

WAY TO GO IRONMAN!

I think it took some discipline to keep it "easy" on the bike and allow yourself the victory of running the run.

Sounds like MA was a great support crew too.  That, an Ironman finish, and Jess as your sunscreen girl... you live one blessed life, dude!   

2006-11-06 6:45 PM
in reply to: #590525

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Extreme Veteran
309
100100100
Subject: RE: Ironman Florida
You did a great job! I was one of the volunteers in the medical tent. and every single person said the swim was tough. One guy, who had done several IM races,said it was the toughest he had ever done.

Your time on all three legs were wonderful, and you raced smart. Proper hydration & nutrition, respected your knee, etc. You rock!!!!
2006-11-06 7:20 PM
in reply to: #590525

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Extreme Veteran
414
100100100100
Green Bay, WI
Subject: RE: Ironman Florida
Awesome race, Ironman! Way to pull through on the run despite the knee!


2006-11-06 7:48 PM
in reply to: #590525

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Master
1791
1000500100100252525
Raleigh, North Carolina
Subject: RE: Ironman Florida
Congratulations Ironman!!! You rock!  Great race report!!!
2006-11-06 7:59 PM
in reply to: #590525

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Expert
936
50010010010010025
Springfield, MO
Subject: RE: Ironman Florida

Good Job IRONMAN!!

IMHO it's hard to maintain a conservative pace, so take pride in your accomplishment.

Thanks for the RR

2006-11-06 9:44 PM
in reply to: #590525

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Master
2314
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Gulf Shores, AL
Subject: RE: Ironman Florida
Great race! Our bike strategies were very similiar. It's tough to hold back and I wanted to go fast but I kept saying, you gotta run a marathon. Sorry we weren't able to meet but congrats iron brother!
2006-11-07 7:03 AM
in reply to: #590525

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Veteran
290
100100252525
Kinston, NC
Subject: RE: Ironman Florida
tommy, great race. Don't get down on yourself, you are a heck of a lot further along the path than I and a bunch of others on here - you finished an iron distance race and you did it less than 14 hours. I think your knee probably got you more than you know. You did great. Enjoy some time off and we'll get back at it in a month or so. Look forward to seeing you at White Lake 1/2.
2006-11-07 7:22 AM
in reply to: #590525

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Elite
2863
20005001001001002525
Subject: RE: Ironman Florida

13:40 Ironman with a bum knee..............much Respect!

Congrats!



2006-11-07 7:24 AM
in reply to: #590525

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Extreme Veteran
537
50025
Davidson, NC
Subject: RE: Ironman Florida

Thanks for all the comments, folks.  I'm starting to move away from the "day after Christmans" feeling and starting to feel very proud that I was able to finish this race in what was realistically a very good time for me.

Thanks everyone! 

2006-11-07 8:54 AM
in reply to: #590525

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Champion
7704
50002000500100100
Williamston, Michigan
Subject: RE: Ironman Florida
Great job!!!  It was super cold I must say.  I was overwhelmed by the changing tents as well
2006-11-07 2:04 PM
in reply to: #590525

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Extreme Veteran
617
500100
Covington (New Orleans), La
Subject: RE: Ironman Florida
Great job pushing through what was the challenge of a lifetime.  I hope you are feeling better, have defrosted, and gotten some rest! 
2006-11-07 2:54 PM
in reply to: #590525

Extreme Veteran
340
10010010025
Cary, NC
Subject: RE: Ironman Florida
YAY TOMMY!!!!!! Awesome RR! You did FANTASTIC. I'm so so so so stoked that your knee held up and you were able to run the whole marathon (heck, I couldn't even do that....walked thru almost every aid station)! Your follow up evaluation of the race couldn't be more on--I think you did phenomenal. I honestly was worried about how your knee was even going to hold up, but it's great to hear that it still feels good!!!!! You are gonna kick even more arse next year! Whoooo hooooo!
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