This past Saturday, I competed in the Ironman Florida event in Panama City.

It was my second IM distance race (2.4 mile swim, 112 mile bike ride, 26.2 mile run). I managed to set a new PR of 11:00:13 and knocked 20 minutes off my time at an IM distance from October 2008. Overall, I was pleased with my performance in the race, and afterward I can typically see places where I could have shaved off even more time, as the clock is relentless. Plus, you learn during the race – about the course, and about yourself.

My training had been more rigorous than a year ago, when I had competed in a number of shorter distance and 70.3 races leading up to the IM. This year, I took a different tack. No short races, and instead I focused on distance training – building up my running distance to a peak of 180 miles over three weeks in late September/early October, which was a new personal distance record for that period. And I worked on my mental fitness for the perseverance required in the Ironman, I did a long run of 20 miles (just over 80 laps) around a track one Saturday. Add to that, several 100 mile rides on the weekends, and Tuesday/Thursday rides of 30 miles with a 6 mile run off the bike, or a 4 mile run before the ride, then 6  miles after. And more time in the pool – a lot more time in the pool!

So I felt my race prep was solid – I’d had a good taper, had put together an achievable race plan, and  the S-Works was tuned and ready, and I’d studied the course, current and weather patterns and prevailing winds. Panama City is a beach resort town, on the Gulf, which meant clear aqua waters, white sand and the inevitable beach attractions – it reminded me of Blackpool, England – with sort of a carnival atmosphere, but it was evident that the recession was hurting their primary industry. In spite of that, the volunteers (supposedly 3500 in total) were the best I’d ever encountered at any structured triathlon or marathon I’ve raced in. They were clearly appreciative of the 2500 athletes and their families and went beyond the call to assist in the pre/post and race support. Any negatives about the event would be the responsibility of the organizers, as we had to wait over 1 1/2 hours to check in at the athlete registration.

Race morning was cool (by Miami standards) and windy. There were breakers rolling in, and long period swells of about 2 feet in height out in the ocean. I’d tested the water the day before and it was flat and fast, but in open water swims, the conditions are always changeable. The 2500 Age Groupers (including me) took off in a mass start at 7AM Central for the two lap swim. It was immediately obvious it was going to be a tough swim, but after finishing my first lap in 37 minutes, I wasn’t disappointed. The swells picked up and the second loop was slower for most of the competitors – 42 minutes in my case. I threw away some time in T1, (probably 90 seconds) getting into arm warmers – next time I’ll try them under my wet suit. And then it was onto the bike.

I’d ridden the first 10 miles and the return previously, so that cut the “unknowns” down to 90 miles. And I expected that we’d have a headwind for the first 50 miles or so. Panama City is renown for drafting on the bike course. Above all, I want to run a clean race, so I avoid other riders, and pass them quickly when I come up on them. I’m well accustomed to the relentless pedaling and headwinds of Florida riding, where there are few opportunities to coast, and equally few hill climbs. I maintained my target pace of 20.5 mph on the first 50 miles of the ride, where as expected we turned and got a break from the headwinds. While there was still some battling of head and crosswinds on the second half, I was able to maintain a 21+ pace on the return. I found the bike segment to be well officiated, with packs in the penalty tents, serving their time. The cool weather, however, presented somewhat of a paradox. In hot weather training in Miami, you’re forced to take in huge amounts of fluids to offset dehydration on long rides. But at Panama City, I found that I was forcing myself to drink, and was worried about over or under hydrating in the cold. You’re always learning in this sport – especially on race day! My bike split was a 5:24 – a new PR and 6 minutes ahead of my race plan. I had wanted to be off the bike and on the run in 7 hours. I was one minute off.

I started the run strong – between 7.7 and 8.1 mph but cramped at mile 7, when the over-hydration from the bike caught up to me. I walked for a few minutes, while I waited for the race to come back to me, then gradually picked up the pace. I didn’t eat anything other than ice until mile 19, when I saw that the aid stations had oranges. A couple of those and I immediately felt stronger and turned up the pace. All the support stations and volunteers were fantastic, stocked and enthusiastic, and I loved the two-loop run course. My 3:58 run was well off my best (3:16), but decent given the hard ride and swim. As I came around to the finish straight, I saw the timing clock click over from 10:59:59 to 11:00:00 so cutting a sub-11 will have to wait until the next attempt. All I could think of was the places I’d left 14 seconds out on the course and in the transitions. This race was about being passed by people in the first 90 minutes, then spending the next 9 1/2 hours gaining all those positions and more back.

Now, the 2009 race season is wrapped up – I’ll probably do the A1A marathon in February, and a few prep races before the Couer d’Alene Ironman in June. I’ll be in the pool a lot over the winter… and I think I’ll be back in Panama City next year to take back those 14 seconds!

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