Ironman Florida - Triathlon

I liked the organized by swim speed start. I found feet right off the bat and pretty much drafted for most of the race. Narrowly avoided a hard kick to the face at one point and swam away from that guy. I felt like I was swimming with the current on every single leg. I think part was due to drafting, but this year my stroke seemed to be in sync with the waves and swells. It was pretty awesome.

Perhaps seed myself a little farther forward, or in the next faster group, although I was very happy with the swim.

It's a long run around through transition. Flopping down in the sand to pull off wetsuit may not be worth it. I fumbled for a little bit to get my watches off my arm so the wetsuit could come off. Every one was in a hurry through the showers so I didn't get all the sand washed off. Might be better to just keep the wetsuit on and strip it myself. I don't think it saved that much time, and I got all sandy.

I was organized in 2 gal ziploc bags this year so the gear wouldn't get wet in the rain. Good plan, the big bag was full of rain water, but all my gear was dry. But I did fumble a bit with what was in each bag. Perhaps practice with bags.

Strip my own wetsuit. Practice transition with gear segregated in bags. Overall I thought I was much quicker through transition, although I remember fumbling a bit with were stuff was located. just need to practice.

Jammed my chain off the small side one time and had to stop to fix it. Rank difference indicates almost 1000 riders passed me. didn't seem like that many. :-)

I missed my Randoneur rides where they push me to maintain 20 mph for hours at a time. I missed my Wednesday group rides where I chase the racers at up to 32 mph for as long as I can hang on - like maybe 8 or 9 minutes.

Riding in Albuquerque with all the hills I didn't spend enough time in aero. Riding for 6 hours straight in aero takes training which I didn't do this year.

I felt strong enough, but I rode a little too hard, just because it felt so good. At the end my legs were definitely feeling it. All in all an ok ride for the training I did.

T2 bag full of cold rain water, but all my stuff was dry in the ziploc bags. I took a few minutes to just rest and gather myself. definitely rode too hard. I was a little uncertain how I had things organized in the various bags.

Mixed my drink bottles in T1; they had jugs of water there, and a table so it worked out very well

Practice with stuff organized in ziploc bags. Train the ride better, and ride easier.

Something happened to my foot two days before the race. I had just a tiny bit of swelling in the middle metatarsals. Was it the massage? or was it walking too fast on the beach back to condo? Maybe too much barefoot on the tile condo floor?

Anyway I thought I had a little stone or bit of sand in my shoe. Stopped to fix it. Still a problem. Stopped and took my shoe apart to see if it was below the insole. Still a problem. Anyway I developed quite a blister under there.

I ran a little slower than I trained, but not too much for the first 1/2. 15 to 16 min /mi including walk and aide stations. During the second half it really hurt to walk and I could not walk up to pace. After a while my knee started hurting after running for a while. A slow jog seemed to be the best, so I did that as long as I could. Walking really hurt, so I did that until I couldn't stand it then ran till my knee hurt.

Afterwards, both knees are fine and I only have a blister on my foot.

Training had to start late in the season due to knee injury at the 2012 IMFL, and my Dad's illness and passing.

I will start training speed much, much earlier in the training cycle. Probably get some more mileage, and schedule the extra day of running each week. I tried to do it ad lib this year but was not very effective at it. Think I'll start speed training now and continue through the winter.

Train the walk. In 2012 I walked about 4 miles one day a week at 15 min pace. I think that really helped the run that year. This year I didn't get that done.

All in all I think (except for the blister) I ran about as expected from my training.

Wander around and find my stuff, get a massage. had a bit of chocolate milk, but really didn't want it. Had 1/2 a piece of pizza, but didn't want that either.

I should have dug out my recovery drink and forced myself to drink that.
Had a good time visiting with my sister.
Walk back to condo.


Mostly training. Secondarily the blister. Need to pay attention in that last week and not hurt it again.


The volunteers were awesome!

I took all my own gatoraide for the bike and the run. That worked out perfect. I made two bottles of double strength for the bike and diluted with course water - worked. For the last 1/2 of the run I had two bottles of double strength and only used one of them. I lost two bottles when I sat down one time to work on shoe.

If I ever have something like that again I should look for medical aide at aide station. Some moleskin would have made the whole thing a lot better I think.