IRONMAN FLORIDA - November 3, 2007

Race Report by Steve Morris

PROLOGUE

I am not a remarkable athlete: There are no genetic or historical advantages that would allow me to have any particular skills in swimming, cycling or running.  I was a 400m runner in high school, played some intramural sports in college, and have belonged to a health club most of my adult life (mostly to run a mile on a treadmill or lift a few weights).  There is absolutely nothing in my history that would cause anyone to think, “That guy may one day complete an Ironman triathlon.”  I am writing this race report for all those out there who may also be unremarkable athletes with the ability to complete a remarkable race.

I can’t remember how I first learned about the shorter distance triathlons, but I do remember liking the idea of the cross training and being called a “triathlete.”  I was hoping this just might be a way to give purpose to my workouts, rather than just doing them for my health.  I did my first Sprint triathlon in May 2002 at Wake Forest – running a brilliant 33 minute 5K, but I was proud to have completed a triathlon.  By the end of 2006, I had done 28 triathlons – mostly Sprints, but also four Olympic distances and the White Lake Half that year.  I had also ran a lot of 10K’s and three half marathon’s just for fun.  Life was good and I really loved the sport of triathlon – the races, people, camaraderie, training, gear, lycra suits, etc.

During the summer of 2006, I was able to register online for the 2007 Eagleman Ironman 70.3 in Cambridge, MD, which is no small feat given how quickly it caps out.  I have some relatives who live there, so had a free place to stay and it is a flat course!  That race led me to think that since I would be in Half Ironman shape during the summer, why not go ahead and step up the training to complete an Ironman race that year.  It seemed logical to me at the time.  Seeking a flat course for my first venture, I registered online for Ironman Florida 2007 in November.  My life took a change after that moment.

TRAINING

The first thing I realized is that I needed a training plan.  I ended up selecting two books as my primary resource for information: Complete Triathlon Book and Essential Week-By-Week Training Guide both published by Triathlete Magazine.  Those books provide everything you need to know about diet, gear, safety, health, and training.  There are ten training plans for each triathlon distance to choose from depending on your race goals.  I selected Level 6 for the 20-week Half Ironman plan and the 24-week Ironman plan.  I quickly realized after working the plans back from the Eagleman and IMFL race dates is that training was about to become the focus of my life for awhile.

My training officially started at the end of January and was pretty straightforward; I would just follow the plan as much as possible each week.  Each week included 10 workouts – 3 swim, 3 ride, 3 run and 1 brick workout.  I moved through four phases of training (base, build, peak and taper) and had a recovery week every fourth week.  First, I implemented the training to prepare for Eagleman and then switched to IMFL training after that race.  During training, I added as many organized events as possible to keep me motivated and build my endurance, so I did a lot of 100K charity rides, Myrtle Beach Half Marathon, Salem Lake 30K, White Lake Half and Duke Half.  I also did a couple of my favorite Sprint triathlons to keep things fun.  These were great events to test out new nutritional products (by 3 am one morning I learned that 2X caffeine Powergel works longer than desired!).

Time is the primary sacrifice of Ironman training.  The workouts become so long and frequent, that it is difficult and often impossible to plan other activities with family and friends on many days.  While I knew the training plan ended in November 2007 with the race, there are still those days when I wished to do something else besides swim, ride or run.  Of course, the fear of extreme debilitating pain or not finishing the race was ample motivation to keep me moving most days.

RACE DAY

Based on my performance during training and race events, it was my plan to complete Ironman Florida in no longer than 12 hours, 44 minutes.  I believed this to be a conservative goal based on my consistent swim, ride and run paces.  There were two race variables that I was unsure how they might impact my performance – the mass swim start with 2,300 triathletes (how do I not get my nose broken) and the cumulative effect of the long race day on my body (will I still be able to run the last half of the marathon).  I keep picturing the coverage I’ve seen of people getting to an Ironman finish area in a delirious state unable to find the finish line or so contorted with cramping muscles that they can’t reach it.  Please don’t let that be me.  Anyway, race morning the weather was perfect – not a cloud in the sky.

My nutrition plan was fairly basic: 300-350 calories per hour with Hammer Nutrition products (HEED, Perpetuem and Hammergels), along with 2 Endurolytes per hour for sweating.  On the bike, I carried a 3-hour solution of Perpetuem and enough powder to make another 3-hour bottle, seven servings of Hammergel, and HEED for my handlebar bottle.  I did not use a bike special needs bag, because I did not want to stop to get it.  On the run I carried some Hammergel packets (which I restocked with the run special needs bag) and supplemented those with food on the course.  In training, I had experimented with other products, but my body seemed to like this stuff the best.  I’m addicted to raspberry Hammergel!

SWIM – I put myself in the middle of the pack hoping those in front were faster than me and those behind were slower.  Did not matter – the first leg out was like swimming in a washing machine.  While trying to keep my stroke long, I kept an eye on the feet of those in front of me and either steered clear of the kickers or found non-kickers to draft.  After reaching the turn buoys, I was able to find more of my own water and focused on relaxing (which was challenged by the jellyfish I could see just a few feet below us).  I kept wondering if I could still race if I was stung on the face or arms.  It was awesome watching the sunrise with each breath of a stroke.  It was a two-lap course, which seemed to go by quickly.  I really enjoyed the swim and came in about 3 minutes faster than I anticipated - so far, so good.

BIKE – I had a six-minute transition, since I decided to race in my tri suit (avoiding the crowded changing tent).  I just put on the bike gear, sunscreen, crotch grease and I was off for the 112-mile jaunt.  The ride route was outstanding – flat with some rolling hills, scenic, smooth roads for the most part and the most enthusiastic volunteers.  They had one support area where all the volunteers were all dressed up like pirates – it was hard to stop laughing.  My goal was to simply maintain at least an 18 mph pace for the ride and finish it in just over 6 hours.  Everything was going perfect until about mile 60, when I began to feel the first head wind.  While I knew that I had trained in tougher winds, I was unsure what that extra effort would do to my ability to run – so a geared down to spin through it.  The rest of the ride was a joy, but I was ready to get off the bike.  The decision to gear down added 34 minutes to my projected ride time, but it helped to maintain my confidence for the run.  One thing I did notice is that as we spread out on the course and I settled into the rhythm of my legs, there were times when it was just peaceful out there - weird to have that experience during an Ironman race.

RUN – I had a three-minute transition beside the bag corral – running shoes and hat on body and bike stuff back in bag.  I never went to the changing tent, which concerned me later when I realized that I had not been coated with fresh sunscreen.  My plan was to run to each rest stop and then take a few steps while drinking or eating, with the hope of averaging about an 11:00 - 11:30 mile pace and finishing the run in about 5 hours.  For the first 13 miles, everything went pretty much according to plan.  I nearly cried at the turnaround (it was either from seeing my wife, brother and sister-in-law yelling their support or seeing the finish line when I had 13 miles left).  The last lap was more of a challenge as I began to feel emotionally and physically drained, though I did enjoy running after the sun went down.  I also had to abandon my nutrition plan, since for some mysterious reason just the thought of putting another gel in my mouth made my stomach turn.  I switched to bananas and grapes, but did not care because I knew I was going to finish.  My walking intervals became a bit longer (I still saw the cramping up finish line guy in my head), but it allowed me to thank volunteers and chat with a few athletes on either their first or second lap.  I met one 63-old man who was going to have to walk the last 12 miles because of bad knees, but he maintained that finishing the race is the achievement.  Man, I want to be him when I’m 63.  I ended up adding another 33 minutes to my projected run time as I worked my way back, but I could hear the finish line.  FYI – my 8-hour sunscreen did hold up from that morning, so no sunburn.

FINISH – After all the months of preparation and the ordeal of completing the race, I was unsure how I would react crossing that finish line.  Would I jump for joy, dance, scream, cry or just pass out?  I heard over the sound system, “Steve Morris from Trinity, North Carolina – You are an Ironman!”  My arms flew up and I was simply overwhelmed by a quiet and deep sense of satisfaction.  One volunteer threw his arm around my shoulder, looked into my eyes and asked me if I was okay, while another was putting a medal around my neck.  Okay?!  The moment was perfect.

FINAL THOUGHTS

This unremarkable athlete finished Ironman Florida 2007 in 13 hours, 48 minutes.  While my caution and inexperience may have added about an hour beyond my time goal, I was now an Ironman triathlete. 

That was six days ago and I have been asked all this week if I would do another one.  I thought that the extreme distance of the Ironman would leave me with no desire to repeat the effort.  For some reason, that is not the case.  I already miss the long training workouts and that feeling at the finish line.  I have other triathlon goals and travel plans to achieve in the coming years, but I know that this is not my last Ironman race.  As I watched the finish line during the last 90 minutes of IMFL and saw a 70-year old man complete the race under the cut-off time, I knew then I will have plenty of time.

THANKS

It is been said many times, but I will verify the fact that no one completes an Ironman all by themselves.  Wendy (my wife, companion, and best friend) supported me throughout training and endured the long hours of training, constant fatigue, lack of a real vacation, and seemingly continuous gear purchases.  She was the wind that kept me moving!  My younger brother, Patrick, and his wife, Evelyn, spent the week with us in Panama City to support me in the race and I felt their support during every mile.  Thanks bro!

STEVE'S IRONMAN FLORIDA PICTURES