Ironman Florida - TriathlonFull Ironman

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Panama City Beach, Florida
United States
Ironman North America
Total Time = 7h 00m
Overall Rank = 717/2200
Age Group = M40-45
Age Group Rank = 131/362
  • 59m 22s
  • 4156 yards
  • 01m 26s / 100 yards

The water was calm but the current was going to the left. The start line stretched way to the right of the buoys but I didn't want to go that far down. To compromise and compensate I went about 20-25 feet to the right of the turn around buoy and was near the front. The water was chilly upon entering, but that just helped get things going once the gun went off. I did get hammered along the way, mostly my feet/legs and arms. I guess I didn't compensate enough because I was on the left side of the buoys by the 2nd buoy. The first turn around was tough sighting the next turn around buoy which was directly into the sun. I didn't completely understand the re-enter process, which green buoy we were supposed to go around again, but I did stay to the right of the Ford buoy. I didn't hit the 1st green buoy which I thought said was going to be removed before the race started. I felt like I was swimming at a diagonal on the second lap trying to get on the right side of the orange turn around buoy. When I turned, I thought I noticed an orange buoy close by and that confused me, did it float away? Once past that one again I noticed another orange buoy close by, now what's going on. I did manage to see another orange buoy so I kept going. I wonder if they added buoys during the race to help with sighting because it was so bright out there. I felt comfortable and was trying to draft as much as possible while trying to stay on course. It seemed somehow that I drifted to the left of the buoys just a bit on the return, not sure how but I got back on track and could not wait to exit the water. Once on land I was off to find my friends who were stripping wetsuits. I did manage to get stripped by a fellow tri club member and truly enjoyed the helping had up to my feet again.
What would you do differently?:

Compensate even more because of the current so to stay on the right side of the buoys
Transition 1
  • 04m 34s

I had to go and get my bag, just glad it was close to the path. Once in the tent, I changed as fast as I could and stuff my pockets with what I needed. I really didn't want to forget my race number like I did in Switzerland, so that was the 2nd thing I put on after my socks. Off to get my bike, they called the number but they didn't have it ready for me, bummer. The bars where a little low so I struggled to angle my bike down to get it out, was thankful I had a volunteer helping me.
  • 5h 20m 34s
  • 112 miles
  • 20.96 mile/hr

On the turn before the turn onto Front Beach Road, not even a mile from T1 I hit a pot hole and I thought I had a flat on my rear 808, luckily I didn't. The pre-race coaching was, take it easy, get your hear rate down upon staring the bike, I tried as much as I could. Once we turned right on to 79 I was off and going. I loved the road in the beginning, they were nice and smooth. I had my interval timer set to 7:30, so I when to drink my liquid nutrition. I did get passed by several groups of bikers drafting. Once pack was so big I could get out of it by just coasting a bit since people were right behind me. I was smack in the middle on the right side, while we were 5-6 bikers deep to the left, then all of a sudden, that horrific noise you hear when bikes go out of control and crash. Everyone starting moving to the right and I almost bit it into the ditch, I was about 2 inches from the grass. I got my special needs bag and was bummed when the volunteer gave it to me and everything fell out, it was nice of him to help pick up the stuff for me, I got my fluids and took off. I didn't like the fact it was at mile 49. At mile 56 I checked my time and speed, I was happy and a bit nervous, I was ahead of pace, I had 2:39 for time and a 21.1 mph average. I wanted to make sure I had some energy left for the run, but it felt so good to go fast. Around mile 70 I started to feel pace and tried to maintain just a little slower pace. Some where between there and mile 90 the road sucked, it was rough which slowed the pace. I had taken a Hammer Gel Espresso shot and soon after I felt the energy and continued on to the faster pace. I was slowed down a bit on 79 with all of the bike traffic. I was excited once we were near the beach and couldn’t wait to get back, I was feeling good.
What would you do differently?:

More long intervals
Transition 2
  • 03m 56s

Once I handed off my bike, I headed towards my bag, wasn't sure if someone would have it or not, luckily a nice volunteer was holding it there for me. I headed towards the tent reminding myself what I needed to get. I had to find my Garmin, to turn it on so it would pick up the satellites. I decided to leave my white arm warmers since it was sunny. I called for someone to put sunscreen on my neck, shoulders and legs as I put my shoes on and got my salt tablets. Out the door I headed for the porta-poty, the first real test of the run. I've had GI issues in the last 2 Ironman races and I was hoping I conquered it this time. I just had to pee which was good and I was off, my stomach was ok. I was good with a 3:56 time for T2
  • 5h 07m 49s
  • 26.2 miles
  • 11m 45s  min/mile

I was happy turning out of T2, I was ahead of schedule and I felt good. Now all I had to do was to stay on pace. The guys from Endurance Nation stated that the marathon starts at mile 18 and to take it easy up until then. I did enjoy the breeze we did have, but it was hot and I was now scared the heat might affect me into the run. I was feeling some sand between my last two toes that was also a concern, I normally get blisters. I decide to stop and quickly clean the toes up which helped me get my hear rate down. I made sure to get sponges and ice which I was dumping down my shorts to cool off. I didn't like how the course slanted at times, I had to find the flat part of the course without blocking people. I was happy to be on the run, because eventually I would hope to see all of my friends, which would help me keep going. I was happy to reach the first turn around but was a bit off pace. On my way back I started to see my friends along the way and that help me pick up the pace so I could stay in front of them as long as I could. Coming into mile 13 I knew I had at least 2 blisters, I had to decide what to do, I did have fresh socks, band-aids and another pair of shoes waiting for me in my special needs back. I picked up my bag and decided to try to put a band-aid on and change socks. I thought the party was over somewhere around mile 14 1/2, my back was cramping and I was starting to feel weak. I ended up mostly walking between mile 15 and 16, but at both aid stations I ate grapes and cookies which seemed to bring my back to life. I was now calculating where I would have my next Hammer Gel Espresso shot since I was getting close to mile 18. I decided to take it at mile 19. I was thrilled once I hit the last turn around, but I was off pace now and I needed to really pick it up. One of my friends said I was only 5 minutes behind him and told me to pick up the pace and I could see another one right behind me. He and I raced to the next porta-potty, he won, I waited. I felt good after that and started picking off people along the way. I reached David and passed him and was now looking for my friend Dale who said he was only 5 minutes ahead of me near the turn around. I found him, he was walking, I walked with him, made sure he was ok and then started running again. It was now my goal to keep it going and fast as I could hold the pace. Once I crossed the highway for the last time I knew I was getting closer and I could not wait to cross the line. I was sprinting once I took the last left towards the finish; my blisters where throbbing but I was ignoring it. I grabbed the last sponge I had and was now cleaning up as I ran towards the finish. I was wondering if I would see my friends; they had my Santa hat that I was going to cross the finish line with. They were smart and waited in lighted area which helped them notice me, Greg ran out, and we switched articles as I was sprinting down towards the line. I tried to pay attention to the people ahead of me and saw an opening and sprinted to make sure I would have a clear shot at the finish. I was going so fast in the last mile and half that my legs cramped up once I crossed the finish line in complete happiness. I held on to a volunteer to stay upright but he put me in a wheelchair to get me away; I didn’t care, I just PR’d. I didn’t meet my ultimate goal, but I did manage to shave off an hour and forty minutes of my previous PR. Run: 5:07:49 Overall time: 11:36:15
What would you do differently?:

More training to bring down my pace
Post race
What limited your ability to perform faster:

Some sand and some blisters on my right foot. My back cramping between mile 14 1/2 to 16.

Profile Album

Last updated: 2007-11-08 12:00 AM
00:59:22 | 4156 yards | 01m 26s / 100yards
Age Group: 0/362
Overall: 0/2200
Performance: Average
Suit: QR Sleeveless
Course: 2 loops of an out and back rectangle with a run on the beach
Start type: Run Plus:
Water temp: 0F / 0C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
Time: 04:34
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed:
05:20:34 | 112 miles | 20.96 mile/hr
Age Group: 0/362
Overall: 0/2200
Performance: Good
Wind: Little
Course: 1 big loop, flat with some small rollers, first 70% was smooth and then we had some rough road conditions before it was smooth again
Road: Smooth Dry Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Hard Drinks: Just right
Time: 03:56
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal Good
05:07:49 | 26.2 miles | 11m 45s  min/mile
Age Group: 0/362
Overall: 0/2200
Performance: Good
Course: 2 loops, out and back with shade and a breeze, going through neighborhoods
Keeping cool Good Drinking Just right
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: Average
Race evaluation [1-5] 4