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Ironman Florida - TriathlonFull Ironman


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Panama City Beach, Florida
United States
Ironman North America
75F / 24C
Sunny
Total Time = 14h 52m 5s
Overall Rank = 1977/
Age Group = M30-35
Age Group Rank = 210/233
Pre-race routine:

Awoke and prepared nutritional needs for the day ahead. Slid on the iPod and got pumped with a few select tunes.
Event warmup:

Breathe...at times very heavily.
Swim
  • 1h 34m 52s
  • 4156 yards
  • 02m 17s / 100 yards
Comments:

one word...NUTS! for the entire first 900 yards out to the first turn it was totally like a washer machine. I've never been jabbed, kicked, and climbed on so much in my life. At the first orange bouy to turn left it was like getting on 285 in rush hour traffic....we practically had to tread water for a few minutes just to make the turn. First loop down, felt great. Second loop was much more spread out as the fast and average swimmers had all gone ahead which just left me with the slower swimmers...which I was totally ok with as my rythem got better and I was out of the water in no time at all.
What would you do differently?:

For having been my first IM, absolutely nothing. Even though I'm slower than the other 80% of the guys in the field I felt incredibly strong. My breathing was awesome, I felt fluid... I'd like to work with buddy at LAF on technique as he was collegiate swimmer, but quite honestly i'm just not willing to invest anymore time into swimming for it only to save me 10-20 minutes in an IM. It just doesnt make since.

My goal was between 1:30-1:45.. very happy with time!
Transition 1
  • 09m 22s
Comments:

Felt amazingly good. The heat was low. As for nutrition a friend had mentioned a few weeks back how he used bagels in one of his special needs bag for questionable stomach situations. And based on my results at gulf coast this year i KNEW that my stomach would be churning from salt water intake.
What would you do differently?:

Not a thing. Goal was to be out of both transitions in less than 10 hours. Succeeded!
Bike
  • 6h 40m 38s
  • 112 miles
  • 16.77 mile/hr
Comments:

So first things first...downed a bagel which was a HUGE win as I had absolutely zero stomach issues on the bike. First half of ride my odometer must have been off as ever time i checked speed it was over 18, however results showed a little less. I started off with my legs feeling like the day was going to be a picnic with the chainring in the small gear and focused on maintaining 17 unless my HR dictated otherwise. I did hit the mythical 80 mile wall...i want to blame it on headwinds, however I think it was a mix of headwinds and taxed legs. My right kneecap was doing something really funky the last 15 miles and I thought "Oh shit..i'm not going to be able to finish today"... however, I uncliped my right foot while riding and stretched it out a few times and clipped back in. Before I know it the pain was gone never to return, but a very SCARY moment! As for nutrition on the bike: Perpeteum (WIN! but very gascious), Bananas at every station (a HUGE win), and gatorade/water mix. I had put a treat in my special needs bag (ie 4 oatmal cookies with icing on top) that were all in crumbs by time reaching it, but all the same a nice treat.
What would you do differently?:

Lose weight. I think this is the single controllable variable I have going into 2008. If I were to drop 10-15lbs that would be huge for bike and run. As for next IM, I would get the full distance ridden 3 times minimal before race day (or taper).

Beyond that my goal was 6:30 and I was 10 minutes off. Without the potty break and waiting in line to do so, I would have met my goal. so all in all very happy!

Transition 2
  • 06m 55s
Comments:

WOW...i may actually be able to run this.
What would you do differently?:

Not a single thing. Again goal was sub 10 on transitions. and I came out of the transition feeling like superman. I felt amazing. It wasnt until 10 miles into the run where I started to really struggle.
Run
  • 6h 20m 21s
  • 26.2 miles
  • 14m 31s  min/mile
Comments:

My goal was a 12 min mile pace and after the first 5 i actually thought it was gonna happen! Then got to 10 miles and began to get a little more concerned. After 10 miles it became a death march. Mainly because I could not take anythign else with sugar into my stmoach without wanting to puke everywhere. So for the next 10 miles I practially walked the entire thing and crunched on ice mixed with water. At mile 20 i felt i had regrouped and started running again. That lasted for about 2 miles until i mentally just gave up. I heard runners pass by encourage me and say "THESE are the ironman miles...THESE last mmiles of the run are truly what makes us ironmen. Which I totally understood after reaching the finish!


What would you do differently?:

LOSE WEIGHT and get a few marys under my belt before my next IM. If I would have been able to weather the run past mile 10 i would have easily hit a sub 14 and possibly closer to a 13 hour finish as my first splits were a 10 min mile, and my cardio didnt really feel taxed. I stopped after 10 miles because my tank was just emptied, I was mentally weak, I lacked confidence for a full mary, and I could use 10-15 lbs. I know my next IM attempt will be a huge improvement (all else being equal on race day) as I now know exactly how far i can push my body and what I need to do for the next 2-3 years before attempting my next full.
Post race
Warm down:

ummm...Wendy's

What limited your ability to perform faster:

Weight, lack of mary under belt, confidence, not knowing how far I could push my body.

Event comments:

I love now knowing i can do the distance. Now its just a matter of how much I want to improve on the distance!




Last updated: 2007-04-10 12:00 AM
Swimming
01:34:52 | 4156 yards | 02m 17s / 100yards
Age Group: 220/233
Overall: 2117/
Performance: Good
Suit: Yes
Course: Two loops...same as Gulf Coast except did it twice.
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Average Drafting: Below average
Waves: Good Navigation: Good
Rounding: Good
T1
Time: 09:22
Performance: Good
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed: Good
Biking
06:40:38 | 112 miles | 16.77 mile/hr
Age Group: 195/233
Overall: 1784/
Performance: Good
Wind:
Course: Flat!
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 06:55
Overall: Good
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
06:20:21 | 26.2 miles | 14m 31s  min/mile
Age Group: 209/233
Overall: 1981/
Performance:
Course: flat. ran two loops into recreation area.
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
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

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2007-11-05 6:35 PM

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Extreme Veteran
339
10010010025
Atlanta, Georgia
Subject: Ironman Florida


2007-11-05 6:46 PM
in reply to: #1039147

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Master
1704
1000500100100
Long Island, NY
Subject: RE: Ironman Florida
CONGRATS Ironman!!  Way to push through and complete those "Ironman miles".  Thanks for the inspiration!
2007-11-05 6:52 PM
in reply to: #1039147

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Champion
5529
500050025
Nashville, TN
Subject: RE: Ironman Florida
Great job Steven. You looked good when I saw you out there!  Congrats Ironman!!!
2007-11-05 7:24 PM
in reply to: #1039147

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Master
1730
100050010010025
Atlanta, GA
Subject: RE: Ironman Florida
Congrats Ironman. I tracked you all day. I loved the race report. The run part was great. You earned the title.
2007-11-05 8:54 PM
in reply to: #1039147

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Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: Ironman Florida
Glad you were pleased with your race. Congrats!
2007-11-05 9:24 PM
in reply to: #1039147

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Pro
4292
20002000100100252525
Evanston,
Subject: RE: Ironman Florida

Yup, you're an IRONMAN!  I love that you come out of it KNOWING you want to keep doing this distance. 

 

congratulations! 



2007-11-05 10:17 PM
in reply to: #1039147

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Master
2125
200010025
Subject: RE: Ironman Florida
Congrats stud.  You looked awesome in T1.  Although you said you where spent at the 1/2 mary turn, you looked really good. 
2007-11-06 1:23 AM
in reply to: #1039147

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Master
2375
2000100100100252525
Atlanta, Georgia
Bronze member
Subject: RE: Ironman Florida
Congratulations on getting it done! Huge accomplishment!

c
2007-11-06 2:07 AM
in reply to: #1039147

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Master
1609
1000500100
Gold Coast Australia.
Subject: RE: Ironman Florida
Congratulations on your accomplishment!
2007-11-06 4:21 AM
in reply to: #1039147

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Pro
4216
20002000100100
Sous Mon Diadème
Subject: RE: Ironman Florida
Congratulations, IronSTUD!!!  Way to hang tough on those last miles. 
2007-11-06 6:40 AM
in reply to: #1039147

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Master
1432
100010010010010025
Woodstock
Subject: RE: Ironman Florida
Great race! Congrats on becoming an Ironman! Way to get through those ironman miles.


2007-11-06 7:34 AM
in reply to: #1039147

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Master
2314
2000100100100
Gulf Shores, AL
Subject: RE: Ironman Florida
Great race and great report. Way to go ironman.
2007-11-06 7:41 AM
in reply to: #1039147

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Champion
19812
50005000500020002000500100100100
MA
Subject: RE: Ironman Florida

Congrats Ironman!

Great race, super you were able to push on during those Iron miles and show what you are made of. Thanks for a super RR and motivation for all us wanting to become IM.

Awesome job 

2007-11-06 7:42 AM
in reply to: #1039147

Extreme Veteran
597
500252525
Atlanta, GA
Subject: RE: Ironman Florida
Congratulations Steven, you are an Ironman! Good job staying out there through the difficult run! Way to go! Now it sounds like you have the confidence to know you can do a lot more than your mind thinks you can. That will be a huge boost going forward, especially if you continue with HIMs and IMs. Congrats again. Enjoy some down time now, you've earned it!
2007-11-06 8:02 AM
in reply to: #1039147

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Extreme Veteran
407
100100100100
Greenwood, SC
Subject: RE: Ironman Florida
Congratulations on a great race! Did you sign up for next year?
2007-11-06 8:47 AM
in reply to: #1039147

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Veteran
168
1002525
Acworth, Georgia
Subject: RE: Ironman Florida
Congratulations, Steven.  Nice RR and way to tough it out and earn the title IRONMAN!!!!!


2007-11-06 9:11 AM
in reply to: #1039147

Veteran
691
500100252525
Subject: RE: Ironman Florida
You did a phenomenal job and your race report was incredible. For one who is doing this next year, this helped a lot!
You go Ironman!
2007-11-06 9:51 AM
in reply to: #1039147

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Member
48
25
Alpharetta, GA
Subject: RE: Ironman Florida

Nice race report, Steven.  Congratulations on completing your first IM.  When's the next one? 

2007-11-06 10:16 AM
in reply to: #1039147

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Expert
931
50010010010010025
Smyrna, GA
Subject: RE: Ironman Florida
Awesome job.  I hope you always remember those last few miles, no matter what the challenge is that you may face.  If you can get through those miles, you can do ANYTHING!  Congrats!
2007-11-06 10:28 AM
in reply to: #1039147

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Pro
3883
20001000500100100100252525
Woodstock,GA
Subject: RE: Ironman Florida
Great Job Steve! I knew you  had it in you. You sound like you learned alot during this race that you can apply to your next attempt. Enjoy some time off.
2007-11-06 10:52 AM
in reply to: #1039147

Subject: RE: Ironman Florida

AWESOME, Steven...just AWESOME.  So proud of you and thoroughly enjoyed reading your RR. 

One correction...you called yourself mentally weak after mile 10.  Definitely not!  Because, 16 miles later, you crossed the line.  Some have crawled, my friend...certainly no shame in walking it. 

Congratulations, Ironman!  Tink OOO



2007-11-06 11:34 AM
in reply to: #1039147

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Expert
1535
100050025
Coeur D'alene, ID
Subject: RE: Ironman Florida
Congratulations!!  You are an Ironman!
2007-11-06 2:58 PM
in reply to: #1039147

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Master
1404
1000100100100100
Atlanta, Ga
Subject: RE: Ironman Florida
Great race Ironman! The way you learn about yourself from race to race and stick with it, is awesome.
2007-11-06 7:11 PM
in reply to: #1039147

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Master
2005
2000
South Florida
Subject: RE: Ironman Florida

Feeling bad at mile 10 of the run and still getting it together to finish strong is what separates the boys from the IRONMAN!!!!  Congrats - sorry we didn't run into each other out there!

2007-11-06 8:22 PM
in reply to: #1039147

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Pro
3705
20001000500100100
Vestavia Hills
Subject: RE: Ironman Florida

Congratulations, Ironman.

You earned the ability to complete the distance by logging the time in your zone through countless workouts.

Revel in it and enjoy it ... until it is time to start building those base miles again come December/January.

 

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