Ironman 70.3 Florida Race Report

Sunday May 19, 2013, I raced and finished Ironman 70.3 in Central Florida.  Official time - 7:09.  The numbers don't tell the tale.  I ran my first 4 half irons all under 7.  Yesterday, though, for me was not about time, it was about survival.  The temperature rose to 98 degrees on the run, and I quickly gave up any notion of gunning for time; I just wanted to finish. 

Prerace:  I had no problems arriving in Haines City, checking in and racking my bike.  I went back to the hotel and did a quick 55 minute warmup in all 3 disciplines - 15 min swim, 30 min bike, 10 minute run.  Pasta and shrimp for dinner and early to bed. 

Race day:  No problem getting to the race site and setting up transition.  Checked the tires and went down to the beach of Lake Eva for the swim start.

The race;  The open water swim took place in Lake Eva, which was murky, but that didn't matter at least to me.  I sight above water anyway.  I had no real issues - out of the water in 46 minutes feeling fine.  On to the bike around rural Polk County.  It was hilly, but not too bad.  I tried to save some leg strength for the run, and the downhills give a nice rest from the uphills.  Off the bike and into the running shoes, and that's where it got ugly.  You run 3 4.4 mile loops around Lake Eva, and there are two big hills in the first mile.  With tired legs from the bike already a limiter, the heat coming off the road was nearly 100 degrees.  It was all I could do to plod through it.  My splits show me going 12 something on the first loop, 13 something on the second, and 14 something on the last one.  And I can run 9 minute miles over a standalone half!    My mind kept dialing up my body and ordering up some more speed, and my body just wouldn't do it! 

The good news is that the execution of the race was smooth and flawless - I had no injuries, no cramping, no flats, crashes or other bike issues.  That was my secondary goal, and that was achieved.  In previous half iron races, I have had trouble with cramping on the run leg, but I think the hydration/nutrition plan kept me out of trouble this time.  Namely, I took in enough nutrition and fluids on the bike leg to get me through the run.  I've had bike issues in two Olympic triathlons - a crash in Nautica 2012 and a flat in Nautica 2013, but knock on wood, not in a half, and that held true for this race.

I knew that my primary goal of beating my time from last year (6:35) was dependent on course conditions and might not be feasible.   My reason for doing this was to set the baseline for the beginning of Ironman training.  In that regard, it was a bit of a wakeup call.  However, my second goal, to run a flawless race (technically), meaning no injuries or cramps, a disciplined nutrition plan, and no bike issues (flats, crashes or otherwise), was accomplished just fine.  More time racing = more experience that will be useful in November.

There is a lot of work to do.